Many people who wake up in the morning get out of bed and do a quick stretch. It helps to get rid of any stiffness while also waking up your mind and body. However, not all stiffness can immediately be alleviated with a quick stretch. For example, if you consistently experience stiff ankles in the morning, it might be time to consider other options that may help.
If you’re experiencing stiff ankles in the morning, it can come from a variety of causes. Perhaps they were stuck at an awkward ankle as you slept, or you were standing on your feet for an extensive period of time the day before. The good news is that with the expertise of a physical therapist, the stiffness can be reduced, no matter why it has occurred.
Read on to learn tips and tricks for alleviating stiff ankles in the morning. We’ll also discuss how Forever Fit can help ongoing ankle pain.
5 physical therapist-approved tips for stiff ankles in the morning
Having stiff ankles when you wake up in the morning can make you want to just lie back down until they feel better. But when you have no choice but to get out of bed to start your day, try these tips and tricks from a physical therapist:
- Stretch it out — As we mentioned earlier, stretching can play a large role in alleviating stiff muscles. There are a variety of stretches that you can perform in the morning to alleviate stiff ankles and restore their mobility. A physical therapist will often recommend gently moving your ankle in circles each morning. They can also show you how to perform a towel stretch, which involves gently pulling a towel that’s wrapped around your toes.
- Take a hot shower — Many people start their day off with a nice hot shower. Heat is often one of the best ways to reduce joint stiffness. The hot water will work to relax the stiff muscles to restore range of motion and accelerate the healing process. The results are often similar for hot baths or hot compresses.
- Wear supportive shoes during the day — A good way to combat any type of foot issue or discomfort is by wearing the right shoes as you move throughout the day. Footwear that has a soft sole and low heel can help reduce stiffness by providing the comfort and support your ankles need for increased mobility as you stand, walk and exercise.
- Use a brace — We all need a little extra support sometimes, and so do our ankles. If your ankle stiffness in the mornings doesn’t quickly dissipate, it might be a good idea to wear a brace while you carry out your daily activities. An ankle brace can work to reduce stiffness by compressing the joint. With compression throughout the day, the affected tendons and ligaments can loosen up for more flexibility.
- Seek help from a physical therapist — You shouldn’t always try to grin and bear the discomfort that comes from ankle stiffness. If it has become a consistent problem, a physical therapist can help. They can guide you through targeted exercises, use manual therapy techniques and recommend lifestyle adjustments to alleviate the problem.
If you’re experiencing stiff ankles every morning, you have ankle pain or you have reduced mobility throughout the day, talk to your health care provider. You may have an injury or medical condition that requires further support or treatment.
Forever Fit can help when you need further support for ankle stiffness in the morning
It’s not uncommon to feel stiff ankles in the morning every now and then, especially if you were doing intense exercise the day before or you were wearing high heels for an event. However, when ankle stiffness regularly occurs alongside ankle pain and reduced range of motion, it’s time to book an appointment with a Forever Fit physical therapist.
At Forever Fit, we can evaluate your ankle to determine the likely cause of the stiffness and associated symptoms. We can combine that information with our expert insight to design a personalized treatment plan to address and alleviate the issue. Common treatments used for ankle issues include targeted exercises, joint mobilization and education about lifestyle adjustments. We’ll work to reduce the symptoms as well as improve the ankle’s function, strength and flexibility.
Our goal is to help you improve your overall quality of life without being held back by ankle stiffness or pain.
Contact our team today for more information or to schedule an initial appointment.