Has ankle pain made walking difficult? Try these 5 effective methods, you will get relief from ankle pain in minutes

News India Live, Digital Desk: Feeling a sharp prick in the heels as soon as you step on the ground after waking up in the morning or swelling in your ankles after standing all day long is a problem faced by every person today. Heel pain has now become common due to poor lifestyle, wrong footwear and increased uric acid. If you are also troubled by this pain, then try these effective methods instead of medicines.

1. Contrast Bath

This is the oldest and effective method to reduce swelling and pain in the ankles.

How to do: Take two buckets, one with lukewarm water and the other with cold water. Soak feet in hot water for 3 minutes and then in cold water for 1 minute.

Benefit: This improves blood circulation and removes muscle stiffness.

2. Tennis Ball Stretch

If you have pain in the lower part of your heel (Plantar Fascia), then this exercise works like magic.

How to do: Sit on a chair and place a tennis ball or frozen water bottle under your feet. Slowly move it back and forth with the sole of the foot.

Benefit: It massages the lower tissues of the foot and reduces pain by creating stretch.

3. Epsom Salt Soak

Rock salt contains magnesium sulphate, which helps in reducing muscle pain and swelling.

How to do: Take lukewarm water in the tub and add 2 teaspoons of rock salt in it. Keep feet soaked for 15-20 minutes.

4. Choosing the right footwear

Did you know that your flat sandals or very high heels could be the real cause of your pain?

Solution: Always wear shoes that have ‘arch support’. If the shoe is hard from inside, you can use ‘Soft Gel Pads’ (Gel Insoles).

5. Consumption of turmeric and ginger

To reduce inflammation within the body, consume natural anti-inflammatory things.

remedy: Drink turmeric milk before sleeping at night or take ginger tea once a day. It works like a natural painkiller.

When to take doctor’s advice?

If there is a lot of swelling in the heel and redness is visible.

If you are not able to put any weight on the leg.

If the pain has been persistent for several weeks (this may be a sign of uric acid or a ‘calcaneal spur’).