How to Keep Toenail Fungus from Spreading
Fungal nails are frustrating and embarrassing — don’t pass them on to your loved ones. Here are some tips from a podiatry expert to help you keep your toenail fungus to yourself.
5 Ways to Reduce Ankle Arthritis Pain
When every step sends shocking pain through your ankle and leg, it’s time to get serious about arthritis relief.
At Bay Breeze Foot & Ankle Specialists in Dunedin, Florida, Dr. Maurice Aiken and our expert podiatric team specialize in resolving ankle pain, whether it stems from an injury or the debilitating progression of arthritis.
We understand how frustrating ankle arthritis can be, so we’ve compiled a list of five practical ways to alleviate the pain and get back on your feet.
1. Get rid of those extra pounds
Maintaining a healthy weight reduces the strain on your ankles. Extra pounds mean extra pressure on your joints, which exacerbates arthritis pain.
How to do it:
Start by overhauling your diet and ensuring it’s balanced and nutritious. Eat more fruits, vegetables, lean proteins, and whole grains, and stop eating processed foods and sugary drinks.
Exercise regularly — at least 150 minutes of moderate aerobic activity every week. And go for low-impact activities that don’t hurt your ankles, like walking, swimming, and cycling.
Losing just one pound of weight alleviates four pounds of pressure on your joints, so losing 10 pounds would feel like taking 40 pounds off your ankles.
2. Anti-inflammatories
Arthritis is all about inflammation, so fighting it is a constant battle. Anti-inflammatory medications reduce swelling and relieve pain, so they’re a quick solution for arthritis flare-ups.
How to do it
Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen are often all you need to manage ankle arthritis pain.
Believe it or not, your diet can do some heavy lifting when fighting inflammation. Eat more foods rich in omega-3 fatty acids, such as salmon, flaxseeds, and walnuts — natural anti-inflammatories.
3. Modify — but don’t stop — your exercise routine
Exercise helps maintain joint function, so don’t stop moving, but move carefully. The best way to exercise your arthritic ankles safely is to work with an experienced physical therapist. Physical therapy focuses on strengthening the muscles around your ankle, improving stability, and reducing pain.
How to do it:
We can refer you to a licensed physical therapist who will teach you gentle stretching exercises to improve flexibility and reduce stiffness.
You will also learn exercises to strengthen your calf muscles, such as seated raises.
4. Give your ankles the hot and cold treatment
Alternating between hot and cold treatments reduces pain and inflammation. Heat increases blood flow and relaxes muscles, while cold reduces swelling and numbs sharp pain.
How to do it:
- Heat therapy: use a warm towel or heating pad for 15-20 minutes several times a day
- Cold therapy: apply an ice pack wrapped in a cloth t for 10-15 minutes at a time
Changing the temperature of your therapy can loosen your joints so they aren’t so stiff and ease the pain that creeps in. We can give you a specific schedule when you come to see us.
5. Seek professional help
Speaking of coming to see us, always remember that our professional treatments can provide next-level relief when home remedies aren't working. We offer several advanced options specifically designed to target ankle arthritis pain.
Custom orthotics
Custom orthotics slip inside your shoes to add support and alignment, reduce pain, and improve mobility.
Erchonia® cold laser treatment
Erchonia cold laser treatment is a noninvasive therapy that uses low-level laser light to reduce inflammation and promote healing.
Extracorporeal shockwave therapy (ESWT)
ESWT uses high-energy sound waves to stimulate tissue repair and alleviate pain.
Regenerative medicine
Regenerative medicine, such as platelet-rich plasma (PRP) and prolotherapy, harnesses your body's healing power to repair damaged tissues and reduce inflammation.
When you need extra help tackling tough ankle arthritis pain, call Bay Breeze Foot & Ankle Specialists or request an appointment online — we can take the "ouch" out of your stride.
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