How to Alleviate Ankle and Achilles Tendon Pain

Sometimes after a long workout or hike my ankles and/or Achilles tendons hurt. Many times this is due to inadequate stretching, improper shoes, or tight hamstrings. Here are some ways to alleviate the pain, and to prevent it from occurring in the future.

Difficulty: Easy

Instructions

1. Stretch your hamstrings before and after you work out. First, stand up straight and take one step forward with your left leg. Keeping both legs straight, bend over at the waist until you feel the stretch in your hamstrings (I usually feel it behind your knee). Hold this position for 30 seconds. Don’t stretch too far or you might injure yourself. Repeat with the other leg.

2. The second hamstring stretch requires a step. Stand on the top o f the step with your back to the edge of the step. Hold onto a railing or something else for support if needed. Put your left food halfway off the step and slowly drop your heel downwards until you feel the stretch in the back of your ankle and calf. Hold that for about 10 or 15 seconds, and then lower your ankle again and hold for 10 or 15 more seconds. Don’t stretch too far or you might injure yourself. Repeat with the other foot.

3. Put ice on your ankles after a workout. This will help prevent any swelling. Try to keep the ice on for 10 or 15 minutes.

4. When you exercise, make sure the heel of your shoe is higher than the toe. Wearing sneakers or tennis shoes that are too flat can make the Achilles tendon stretch further than it should.

Tips & Warnings

• Any physical pain could indicate you have a serious injury. If your pain is constant and doesn’t go away, you should see your doctor.

[Desula]

on 9/17/2008 Thank you for the tips on addressing pain in your ankles and Achilles tendon pain.

[JasneJ]

on 9/16/2008 I will try this tonight before I go dancing.Thanks!