Foot & Ankle Pain Relief Guide

"The prevalence of foot and ankle problems was 184.33 per thousand, with a greater number of women and older people reporting foot problems." According to

The feet provide constant support and bear continuous weight for virtually all activities. For this reason, foot pain is a common issue for all ages, especially those with an active lifestyle. This can be a challenge during training seasons for athletes along with those working in the service industry.

Addressing and identifying areas of pain early on can prevent more severe issues that can affect daily routines. Those recovering from surgery will need to develop regular habits to deal with discomfort during day-to-day activities.

Strength: 500 MG

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Strength: 500 MG

Was $48

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Strength: 500 MG

Was $100

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Ankle Health and Injury Prevention

While the ankle can be a complicated joint to heal, there are a number of exercises and muscle building activities that can help manage pain and decrease risk of injury further. Pointing your toes, stretching your heels, and movements to loosen your calf can counteract stiffness. Warming up before activity can prevent injury by loosening the muscles and tendons and creating good blood flow to muscles. For those with caregivers, trying to do activities independently as much as possible throughout any sustained healing process will allow for better recovery.

Discontinue Activity when Necessary

More complex issues such as strains and sever sprains will require discontinuing activity, alternating heat and ice modalities, wrapping the joint, and elevatiing the foot as much as possible. Strengthening the foot after an injury and in some cases, going to physical therapy can aid in the healing process. Whether you are an athlete or recovering from surgery, there are specialists available for physical therapy with or without a referral from a doctor.

Common Signs of Ankle Injury

●Unable to put weight on ankle ●Swelling ●Decreased mobility, function, or range of motion

Common Ankle and Foot Injuries

●Strains ●Sprains ●Fractures ●Dislocation

Common Causes

●Sessions With Extended Standing ●Lack of foot support ●High heeled shoes ●Lack of stretching before exercise or activity


Plantar fasciitis (bottom of the heel) and achilles tendinitis (back of the heel) can be mild to severe. Stretching the calf or routine rest periods of 10-20 minutes between activities can help.


The ankle can be easily strained, sprained, or rolled during activity. Those who expierence ankle pain from over-use of the joint or accidental injury should consider compression, elevation and controlling inflammation with topicals or medication or a combination of the two. Try to keep weight off of the injured foot or ankle as soon as you expierernce pain. Pain could last up to 2 weeks before completely healed.


Toe pain and severe toe inflammation can be hard to control as with other extremeties. Check for signs of infection around the nails if pain is increasing hour by hour. Stiffness or locked toe joints can also be a factor that prevents healing.

Extra Menthol for Rapid Pain Masking.

Extra Menthol for Rapid Pain Masking.

Foot Topicals and Creams

Foot creams that contain arnica and menthol are effective for over the counter treatment. Arnica is a great natural anti-Inflammatory while menthol mimics ice that helps to decrease swelling so the affected area can heal without causing any more damage to the surrounding healthy tissues. Using topicals with the right combination of medications, either OTC or prescribed, can help to reduce discomfort. If you are recovering from surgery or injury we recommend our menthol Pain Freeze Cream.

See our inflammation guide for more help with swelling and foot pain.

The Food and Drug Administration (FDA) has not evaluated these statements. These products are not intended to diagnose, treat, cure or prevent any disease. All information contained on this site is for informational purposes only and is not recommended or intended to replace professional medical advice. The use of this information is at the reader's own discretion and risk.