Ankle Pain

“How to Put an End to Ankle Pain, Stiffness, Achiness and Rolling Your Ankle Again Forever - Without Taking Anti-inflammatories, Without Risking Surgery and Without Having to Wait to See the Doctor!”

If you’ve got ankle pain, stiffness, snapping or an achiness, it’s very tempting to think that it’s nothing or that it will go away on its own. Maybe you walked or played more tennis than normal. Perhaps you pass it off as having just soreness that will pass from a new activity or exercise, or that it’s just “stiffness” that everyone your age suffers from. Maybe it’s an old high school injury or you’re just getting used to a new exercise class.

Too often, ankle pain is seen as just something that happens when we play sports … it’s just inevitable. It is very possible your mom or an uncle complained of rolling their ankle and not feeling steady on their ankle. You may have found them with a cold pack while growing up or recall him or her lacing up a brace before playing basketball or tennis. Just because ankle pain might be common, it doesn’t mean that it’s normal or can’t be fixed. Slowly, as we avoid things that “hurt,” it causes us to gradually lose our mobility. It kind of creeps up on us.

Believe it or not, in some cases, ankle pain can even be coming from your back or hip! Often, only ankle specialists can figure this complex problem out and know how to treat it correctly. No one wants to waste time on treatments that are not aimed at the right problem.

Or, maybe you have problems in a couple of areas! Don’t be too hard on yourself if you can’t figure it out alone. The good news is that - with the proper care from a specialist in ankle problems - he/she can evaluate and set you on the right course of care!

Most people comment that there’s no obvious reason why it happened, or that it doesn’t seem to be improving like it did in the past. It’s very common to hear someone say, “My ankles were always injured when I played, but normally they just got better on their own”. They put some topical cream on and/or used the ankle brace more often.

“I just moved quickly and it rolled my ankle again. Then it swelled and started to become painful,”


“Each time it got a little weaker but not enough to stop playing what I love” …

Sound Familiar?

If that’s happening to you, you’re not alone - and we hear this type of thing all the time. In fact, acute and chronic ankle injuries are one of THE most common problems that we see in our physical therapy clinic in Paramus, New Jersey.

And when it comes to ankle pain, everybody we see wants to know ...

“Why is This Happening to me?”


“I’m Really Feeling Old and Just Haven’t Been Able to Exercise Like I Used to Because it Always Seems to Bother My Ankle!”


“Why Am I Still Suffering With Ankle Pain After Putting Up With it For SIX Months (Maybe More)?”

Many people have told me they have forgotten what it was like living without having pain, feeling unsteady on it, stiffness or achiness. You should not assume that it can’t change just because it has been there for awhile.

Many times patients can’t remember which ankle had more sprains … “3 on the left side and I think 4 on the right.” It’s very common, but why is it still happening? That is where you need a specialist. Time heals, but sometimes the body needs the right stretch or movement to get it back to health.

Most people think that when they get ankle pain, it’s just going to go away on its own. It may, but as you rest (often way too long), it causes weakness to develop, and over the years it gets harder to do simple things like walking the dog or standing to watch your kid’s soccer game.

Many believe that they’ll wake up one morning and like “magic”, it’ll be as if ankle pain and weakness was never an issue for you … then, 6 months later, you’re still living with ankle pain … often even worse than it was when it first came on. By taking pills to handle the swelling and pain, and then resting, we merely hide the root cause of most conditions. It may seem better, but it’s never really “fixed”. It’s almost like turning the car radio up until you don’t hear that “knocking” sound and hope it will just go away the next time you go for a ride. Unfortunately, it simply “kicks” the problem down the road until you can’t ignore it. You can’t run or do things you like .... you just stop doing things ... which is far from the solution.

Does That Sound Like You?

Another scenario we see all the time in our physical therapy clinic is when people go to the doctor’s, and the doctor tells them to rest and “try these painkillers or anti-inflammatories (like Celebrex, Mobic) and see how it goes.” The doctor may even give you a couple exercises for the ankle pain that make you feel worse … or doesn’t solve the problem.

This is rarely ever the best advice, and often 6 weeks later, they end up going back to the doctor again because the ankle pain hasn’t gotten any better. Worse, they will often give yet another prescription of even more medications, tell you to avoid things that bother you (OF COURSE, THE THINGS YOU ENJOY!) and advise MORE rest. This is absolute madness and explains why so many people aged 30-60 years old are suffering with chronic ankle instability and pain.

You may ask yourself why you should believe your ankle pain or feeling unstable is going to change after seeing an MRI showing of torn ligament or an X Ray that shows arthritis around the ankle from an “old” injury ... which can’t be further from the truth. Many people have these same changes on an MRI and X Ray and don’t have pain ... and feel great running and jumping, feeling secure and stable!

Has This Type of Thing Happened to You?

Why else does ankle pain and instability last longer than it should do? Well, it’s easy to get confused because you’ve been told so many different things by different people. There’s lots of people out there who are happy to dispense advice, but keep in mind that not all of it is credible ...

“Use this ‘miracle’ cream ... take this ‘magic’ pill ... wear this ‘fancy’ brace.”

All may be helpful in the short term, but never get to the origin of the problem. While you do these things, pretending it will just go away, you slowly become stiffer and lose strength.

Maybe you think your ankle pain was just caused by “twisting” or “rolling” on it for years, but really the problem is years and years of not listening to the signs of a problem until you became weak and maybe gained a few pounds because you couldn’t exercise over a period of days ... then months ... then years. This cycle just REPEATS. Then you go for a hike with your family and you start having ankle pain that doesn’t stop with rest or really get better. Now you simply have to avoid certain activities because it hurts as soon as you start and you don’t feel confident on the court or hike. This is simply a case of the “straw that broke the camel’s back” ... years of hoping it would just go away.

If you don’t know what you’re doing, ankle instability, stiffness and pain can be very confusing, and because of this, many people just end up accepting it as “part of life” - as if it’s normal and “just the way it is.”

“I guess I just have to go to my grave with it.”

Slowly, you LIMIT or STOP your activities you love like golf, tennis, bootcamp classes or even squatting down to lift up your kids or grandkids because everything seems to make it worse. Over time, your body deconditions out of fear of making things worse and not believing you have options. Gradually, you become deconditioned, feel stiffer and stop doing more and more things you enjoy in life.

Do You Feel That Way Too?

If You’re Currently Living With Ankle Pain, Here’s 7 More Reasons Why It Could Be Lasting Longer Than it Should:

  • You thought it would go away on its own - but it didn’t.
  • You went to the doctor, who told you to rest and take antiinflammatories, but the meds did nothing to help your ankle, and as soon as they wore off, ankle pain and stiffness returned again. In some ways you feel you do more than you should because it masks the problem!
  • A family member or friend told you that everybody has ankle sprains as they get older, so you just accept it.
  • You tried other healthcare professionals, or a physical therapist in the past, but nothing they said or did seemed to help. You did a bunch of exercise with bands and stretches that never seemed to help.
  • You tried YouTube exercises, but they either didn’t do a thing, or made your ankle stiffness and pain ten times worse!
  • You thought it would be a good idea to rest because your ankle pain was so bad, but all that did was make it feel even more stiff and tight. It even started to swell with simple walking or hiking up your favorite trail.
  • You decided to get a few massages or maybe acupuncture hoping that would fix the pain, but all that did was feel nice and relaxing, and didn’t do anything to fix it long-term.

If any of these have happened to you, we would love to help by inviting you to book a call to talk with one of our physical therapists to find out what can be done to help you. The fact that you’ve tried any or all of these things already is actually a GOOD THING because - when you know what doesn’t work - you are closer to finding the thing that does!

Click the link below to book a call with us if you would like to get some solid advice given to you over the phone. The phone call is complementary and there is no obligation to book any appointments with us after the call is over. Our goal is to help you make the right decision about what to do next for the best possible outcome. We always focus on how we can help you make the best healthcare decision for you!

What can I do to get rid Of My Ankle Pain and Stiffness Quickly?...

Well, here's 4 things you can do:

  • First, you need to make a decision about getting help. So many people procrastinate for so long, thinking that ankle pain will “just go away with time,” but then 6 months down the line, they’re still putting up with it and nothing’s changed … or it gets worse.
  • Next, do the RIGHT exercises. One of the best things to help you ease your ankle stiffness and pain is to do the right series of progressed exercises. The right exercises given to you by a physical therapist will help reduce pain and allow you to move freely again, quickly, and make sure that the problems don’t come back anytime soon (or aggravate your ankle even more like some exercises do). More importantly, you’ll move with confidence in sports and life!
  • Avoid sitting and lying down for long periods of rest. Have you ever tried to get up from the sofa after resting for a while, but you struggle because your ankle feels so painful and tight? That’s because one of the worst things you can do that adds to your ankle pain is rest and sit for long periods of time. Too much rest and sitting in awkward positions makes your ankle stiff and tight. It would really help if you were given appropriate strengthening exercises for better mobility, alongside hands-on treatment, to get you active and healthy as quickly as possible.
  • Get real, “hands-on” physical therapy. Physical therapy is proven to help people with ankle problems. In fact, at Apex Orthopedic Rehabilitation, it’s one of the most common injuries we see. If your ankle stiffness and pain is affecting your job, your ability to keep active, dancing at a wedding or an event … if it threatens your independence or gets in the way of spending quality time with family and friends ... physical therapy can help get you back to living the life you deserve as quickly as possible.

If you would like to know how the physical therapy team at Apex Orthopedic Rehabilitation can help you live with less ankle pain, we invite you to start with a completely free, no-obligation, zero risk appointment at our clinic. Talk to our ankle specialists to better understand your options.

Note: The Discovery Session is something that we offer to people who are very nervous or skeptical about physical therapy, unsure of its benefits or if it is right for them. If that sounds like you, then please start with a Discovery Session so that we can work with you to find out what is wrong and what can be done ... without any financial risk on your part.

So the next question is:

“How Can Choosing to See a Physical Therapist at The Apex Orthopedic Rehabilitation Help You Get Rid of Your Ankle Pain - In The Next Few Days?”

Here’s just a few of the things our physical therapy team can do for you:

  • We can quickly take away the pain, achiness and stiffness - often inside a couple of sessions.
  • We can help you find out what’s really going on, and get to the root cause of your ankle pain once and for all - often inside 20 minutes.
  • Pain can “zap” you of your energy and limit a peaceful night's sleep – exercise and being active helps you destress for a restful night of sleep. We can help you to enjoy sleeping at night and live with more energy each day. Without adequate sleep, it is almost impossible to recover!
  • We will ensure that your problem is “corrected” and “healed” properly - and we will provide you with the perfect set of exercises that will speed up your recovery.
  • We can help you put an end to taking all of those anti-inflammatories and painkillers that are no good for your health in the long-term.
  • We can help you avoid unnecessary ankle surgeries and painful injections in the ankle that make you feel better temporarily, but eventually don’t work.
  • We can help you keep out of the doctor’s waiting room or from making repeat visits only to be given more meds!
  • We can help you get back to enjoying quality time with family and friends that knee pain has stolen from you.
  • We can help you to sit more comfortably without your ankle being stiff and painful. You shouldn’t have to feel like you generally need to protect it with simple activities around the home.
  • We can help you understand things you can “do” and things “to avoid” on day one at home to avoid feeling hesitant and fragile and less apt to want to move.
  • We can help you start to focus on moving without thinking about a “setback” ... your only concern should be about doing what you enjoy doing!

Basically, we can help you get back to living life free from a recent episode or a long standing ankle pain. Pain is NOT a lifestyle you should accept.

If you want to know what it costs and what availability we have at our physical therapy clinic, Apex Orthopedic Rehabilitation, then please just click the button below and complete the short form:

“Hear From Happy Patients of The Apex Orthopedic Rehabilitation”

Please enjoy watching stories of other people with ankle pain just like you who came to see the physical therapy team at Apex Orthopedic Rehabilitation - and left much healthier and happier:



60's Ridgewood, NJ

"I was in a pedestrian accident back eight in April and broke my leg. Immediately I liked the vibe of the place. The atmosphere is very welcoming. My goal was to make sure I was going to walk those Sandy beaches in Myrtle beach in August. And I am really happy to say that my vacation was awesome."




"Tom was highly recommended by my orthopedists when I tore my Achilles tendon, uh, twice and I needed surgery. I came in here with crutches, a boot, barely able to walk. Tom has done miracles, miracles. This place is amazing. You get here and you want to come back and you will feel better."



17 Wyckoff, NJ 

"I came to Tom because I had some ankle pain. I'm a dancer, so every day I put a lot of stress and pressure and strain on my body, and on my feet. I came to Tom and got exercises to do, which weren't even that hard, didn’t take up that much time. I could see an improvement very quickly with my strength."