Sore heel/swollen ankle

[alex2678]

Just curious what the best treatment would be for a swollen ankle and sore heel. A girl I know has been in pain for the last couple weeks and it doesn't seem to be getting better. She menitoned it not hurting as much in heels but moreso in flats. And she has no idea how it happened either.

What would be the best treatment?

Ice? Hot water? Heel pads? Heel supports? Ankle brace with heel support? Any creams or herbal soaks that reduce the inflammation? Rolling her foot on a tennis ball?

Any help would be appreciated. Hate to see her in pain.

Thanks.

 

[SoreArms]

ibuprofin/anti-inflamatories,ice it daily, stretches, inserts with arch support

she probably imflamed the tendon that runs along the bottom of the foot. Does she have flat/flatter feet/small arches? pretty common condition for people with those attributes (like me)

 

[alex2678]

Not sure how flat her arches are. I'll see about that. She did do a lot of jump rope in the past I know. And heavy calf raises too. I was thinking maybe one of these might help:

http://www.drfoot.co.uk/acatalog/Heel_Pain.html

Or this type of stretch? :

http://www.powersteps.com/media/wallkick.gif

 

[bicepsforyou]

1. I realize now my ankles swell up because of muscle tightness constricting my blood flow to and from my feet. If I do yoga exercises where I stretch my arms upward and put a lot of tension on my legs, this causes my ankles to swell up afterwards. I realized this after I had physical therapy on my upper body for thoracic outlet syndrome and a frozen shoulder. My upper body got much better as the therapy progressed, but my ankles got swollen and painful from all of pulling as a result of the arm and shoulder exercises.