Self Care
Post-Injury
The foot or ankle pain you feel after an injury can be strong. Even painful injuries can sometimes be helped by home care. Overuse injuries may take hours or until the next day before you experience pain. For the best results, start these measures within 48 hours after a trauma or overuse injury:
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Protection. Keep weight off your foot as much as possible.
- Rest. Take a break from your normal activities.
- Ice. Place an ice pack on your foot for 15 to 20 minutes three times a day.
- Compression. Use a compression bandage to reduce swelling.
- Elevation. Elevate your foot to help reduce swelling.
Chronic Pain
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Shoe type. Many foot conditions can be improved by wearing better fitting shoes. Avoid high heels or tight shoes. Choose shoes with a broad toe box and extra depth. Make sure there's a half-inch of space between your longest toe and the inside tip of your shoe. Allowing adequate space for your toes will help relieve pressure and pain.
- Exercise. Your condition may respond by switching to low impact exercise such as swimming or cycling.
- Over-the-counter medication. Try non-steroidal, anti-inflammatory medication to reduce pain.
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