Many of us can suffer from foot and ankle pain in our daily lives. Whether it’s from spending all day on our feet at work, as a result of an injury or medical condition, or simply that heavy feeling after a long walk, it’s something we can all relate to.
For most of us, a warm bath and putting our feet up on the sofa is enough after a long day. We may even get a welcome massage from our partner. However, for some, it can severely impact their daily activities and overall quality of life.
We all rely on our feet to get around, and foot pain can be hard to escape. But fortunately, there are things we can do to help minimise and manage foot and ankle pain. In this blog post, we explore why you might be feeling the strain in your lower limbs, and what you can do to feel better.
What can cause foot and ankle pain?
Our feet and ankles are complex, with lots of different bones, joints, cartilage, tendons, ligaments and muscles all working together. What’s more, they have to take most of the strain when we stand, walk or run, sometimes for hours at a time.
Given that there are so many (literal) moving parts, it’s easy to see how they can become tired, painful or injured. Broadly, the causes of foot and ankle pain can be put into two main groups:
Jobs, Activities & Lifestyle
Prolonged time on your feet:
Jobs that involve a lot of movement or standing, such as teaching, medical professions, retail and hospitality, can lead to a gradual build-up of blood and fluid in your lower legs. This can cause swelling (Oedema) and pain.
High-impact activities:
Exercises like running or dancing, construction work or manual labour, and walking long distances can lead to tissue, nerve, joint or bone injuries. These can include tendonitis, stress fractures or even bone spurs, among others.
Improper or ill-fitting footwear:
Wearing the wrong footwear can lead to ankle and foot pain, especially if it disrupts the normal biomechanics of the foot. For example, high heels can put too much weight on the front of the foot, while unsupportive shoes might not properly support the arch.
Being overweight:
Obesity or being overweight can put excess strain on our feet and ankles.
Injuries & Chronic Conditions
Sprains, strains and fractures:
Whether you’ve rolled your ankle, torn a ligament or simply taken a knock, all can cause pain, bruising and swelling.
Chronic conditions:
Issues like arthritis, gout, neuropathy, nerve damage and even pregnancy can all cause foot and ankle pain.
How to Manage Foot & Ankle Pain
If your foot and ankle pain is a result of an injury or chronic condition, it is best to speak with your doctor or another medical professional to ensure you manage and treat it in the correct way.
However, for most minor or everyday causes of pain, the R.I.C.E. (Rest, Ice, Compression, Elevation) method should work for most people. This means taking the opportunity to give your feet a rest where possible. If it’s particularly sore or painful, a cool compress, like an ice pack or cold water bag, might help.
You can figuratively and literally put your feet up!
Compression Socks for Foot & Ankle Pain
For the compression part, wearing compression socks or stockings can be beneficial, as they can help manage foot and ankle pain, especially when the pain is associated with swelling, venous insufficiency, or muscle fatigue.
Depending on the compression level, you can wear them all day to help prevent foot and ankle pain, or you can put on higher-compression garments for recovery. However, it is important to consult with a doctor or carer beforehand, especially if you have cardiovascular conditions.
For more information, check out our detailed Complete Guide to Compression Socks.
How do compression socks help with foot pain?
Compression socks (below the knee) and stockings (above the knee) work by applying graduated pressure up the leg. The compression is highest at the foot and ankle and then decreases further up. This pressure helps to improve circulation and deliver fresh, oxygenated blood to the legs and ankles to aid recovery and reduce pain and swelling.
What pressure compression socks for foot pain?
For most people, light compression socks (between 14-17mmHg) will be perfect. Part of our Everyday Life range, these compression socks are comfortable enough to be worn all day, while still providing the benefits you need. They’re also available in a range of colours and designs to work with a range of outfits - especially useful if you plan to wear them at work.
If you need the next level, choose a compression level between 18-21mmHg, such as those found in our AES or Sports Compression Socks ranges.
Regardless of which you choose, make sure they fit snugly but not tightly. You can measure your ankle and calf if you need to, and if you start to feel tingling or discomfort, take them off immediately.
FITLEGs Compression Socks & Stockings
You don’t have to suffer from foot or ankle pain. If your job or lifestyle means that your feet sometimes suffer, we recommend making sure you take the time to rest them and consider wearing compression socks or stockings if you need extra support.
In the meantime, check out our FAQ page or contact us if you need more specific information.
