Massage for Ankle Pain
- 1 Common Sources of Ankle Pain
- 2 Massage Techniques for Ankle Pain
- 3 FAQ
While massage therapy can provide an effective relief for ankle pain, let start with the fact that the ankle is a very complex joint and you will want to have a doctor look at the foot if the pain persists.
Related: The Best Ankle Massagers Reviewed
There are over 100 muscles, ligaments, and tendons in the ankle, along with 26 bones and 33 joints. A sprain, inflammation, or injury to any one or a combination of some of these may be the underlying reason for the pain so should visit a specialist to determine the likely cause.
Common Sources of Ankle Pain
Among the many possibilities, there a few common causes of pain in the ankle. Let’s dive into a few of these and see if you can recognize any.
This is one of the most common pain conditions in the foot. Plantar Fasciitis is an inflammation of the connective tissue between the heel and the rest of the foot. Often caused by overworking or wearing the wrong footwear for a regular activity. Irritation of the sciatic nerve can be another cause.
If you start feeling pain in your heel after getting up in the morning that subsides as the day goes on, it’s an early warning sign that you may have this condition. It is important that you identify the source of the problem and do the steps needed for correcting it before it becomes chronic.
If you make a wrong step or land on your ankle the wrong way during any sports activity it can often result in a sprained ankle.
As mentioned, we have many supporting ligaments that can be injured this way and if you see swelling and bruising around the painful area it is most likely a sprain.
Massage therapy can help ankle sprains with reducing the tension around the injured area and help speeding up the recovery process.
The largest tendon in our bodies is called the Achilles’ tendon, connecting our heel and our calf muscle. If you suddenly overwork this tendon such as when you start a new sport or overtrain yourself by jumping too much you can cause an inflammation in it.
If you notice pain in your heel and along the Achilles’ tendon after training sessions, you need to cure the condition before it gets worse. Anti-inflammatory diet and medication, resting, and massage therapy can usually help.
Massage Techniques for Ankle Pain
When you have just suffered an injury or experience stronger pain, soft tissue massage usually works best. You want to avoid putting too much pressure on the affected area as it might make things worse.
Gently rub and stretch the area around the painful point to loosen the fiber tissues ad ligaments. You will want to focus on resting and letting a fresh injury heal at this stage.
Once the pain subsides it can be time for a deep tissue massage session. The stronger pressure helps stretch the ligaments and speed up healing by increasing the blood flow to the area. If you don’t experience more pain after a deep tissue massage, you can keep massaging your ankle regularly.
You can also buy an ankle massager machine if you feel you would benefit from regular massage sessions. They make the sessions more comfortable and can also be used by other members of the family. Most people who stand or walk a lot could benefit from foot massages at the end of the day.
What is the fastest way to relieve ankle pain?
The fastest way to reduce ankle pain is usually the combination of resting, elevating your feet, pacing an ice pack on it and taking some over-the-counter pain killers.
Is compression good for ankle pain?
Compression can benefit ankle pain by reducing the swelling around the affected area. You can apply an elastic bandage strip or find a compression sleeve made specifically for ankles.
Is heat or ice better for ankle pain?
Ice is better than heat. Ankle pain often involves inflammation and heat can make it even worse while ice will reduce it. Cold exposure also helps numbing the pain.
Should you massage an ankle sprain?
The right kind of massage can help an ankle sprain by reducing the tension on the injured ligaments. If the pain is mild, it’s generally safe to do a massage on it. However, if you experience strong pain you should consult s doctor first.