Why Your Shoes Could Be Causing Ankle Pain When Walking

Understanding Ankle Pain When Walking

Ankle pain when walking can be frustrating and debilitating. It might start as a small discomfort and gradually turn into a persistent issue that affects your daily life. While there are many potential causes of ankle pain, one of the most overlooked factors is your footwear. The shoes you wear can either support your feet and ankles or contribute to pain and injury. Let’s explore how your choice of footwear might be causing your ankle pain and what you can do to prevent it.

Footwear That May Cause Ankle Pain When Walking

Different types of footwear can impact your ankles in various ways, especially when walking. Here are some common culprits:

Flip-Flops

• Why They Cause Pain: Flip-flops provide minimal arch and ankle support, forcing your feet to work harder to keep them on. This overuse can strain the tendons and muscles in your feet and ankles, leading to pain when walking.
• Better Alternatives: Choose sandals that offer arch support and have a secure strap around the heel to keep your foot stable and reduce strain.

High-Heels

• Why They Cause Pain: High-heels shift your body weight forward, placing excessive pressure on the balls of your feet and forcing your ankles into an unnatural position. This can lead to instability and ankle pain, especially when walking long distances.
• Better Alternatives: Opt for lower heels or wedge heels that provide more support and stability. Save the high-heels for special occasions to avoid daily ankle strain.

Flat Shoes

• Why They Cause Pain: Flat shoes often lack the arch support needed to keep your feet properly aligned. Without this support, your ankles can be strained, leading to conditions like plantar fasciitis or tendonitis, especially when walking.
• Better Alternatives: Look for flats with built-in arch support or add orthotic inserts to improve support and comfort.

Old or Worn-Out Shoes

• Why They Cause Pain: Over time, the cushioning and support in shoes wear down, leaving your feet and ankles without adequate protection. This can lead to pain when walking as your feet absorb more impact.
• Better Alternatives: Regularly replace your shoes, particularly if you notice they’re less comfortable or show signs of wear and tear.

How Footwear Contributes to Ankle Pain When Walking

Wearing the wrong footwear can lead to several issues that cause ankle pain when walking:

• Lack of Support: Shoes without proper arch and ankle support can cause muscles and tendons to overcompensate, leading to pain and inflammation.
• Improper Fit: Shoes that are too tight or too loose can cause instability, increasing the risk of sprains and chronic ankle pain.
• Poor Cushioning: Shoes lacking adequate cushioning don’t absorb impact well, leading to more stress on your ankles with every step.

Tips for Preventing Ankle Pain When Walking

To protect your ankles and prevent pain when walking, consider these tips:

Choose the Right Footwear

• Select shoes that offer good arch and ankle support.
• Ensure a proper fit by having your feet measured and choosing shoes that aren’t too tight or too loose.
• Opt for shoes with good cushioning to absorb impact and reduce stress on your ankles.

Incorporate Supportive Accessories

• Use orthotic inserts to provide additional arch support and cushioning.
• Consider ankle braces or supports if you have weak ankles or are recovering from an injury.

Practice Foot and Ankle Exercises

• Strengthening and stretching exercises can help maintain foot health and prevent pain. Try calf raises, ankle circles, and resistance band stretches to keep your ankles strong.

Rotate Your Footwear

• Avoid wearing the same type of shoes every day. Rotate between different pairs to give your feet a break and reduce the risk of strain.

Kick Off Your Shoes: The Benefits of Grounding

One often-overlooked way to alleviate ankle pain when walking is simply by kicking off your shoes and connecting directly with the ground—a practice known as "grounding" or "earthing."

Grounding involves walking barefoot on natural surfaces like grass, sand, or soil. This practice allows your body to absorb the earth's natural electrical energy, which can help reduce inflammation, improve circulation, and promote overall foot and ankle health.

Incorporating grounding into your routine can complement the use of proper footwear, giving your ankles a much-needed break and helping to restore natural balance to your body.

Tips for Grounding:

• Spend a few minutes each day walking barefoot on grass or soil.
• If barefoot walking isn’t practical, consider wearing minimalist shoes that allow your feet to connect more closely with the ground.

By balancing the right footwear with regular grounding practices, you can take a holistic approach to managing ankle pain when walking and enhance your overall well-being.

When to Seek Help

If you’re still experiencing ankle pain when walking despite making changes to your footwear, it might be time to seek professional help. Chiropractic care can help address underlying issues by healing injuries and reducing inflammation. Our team is here to help you find the relief you need to keep moving comfortably.