As the temperature drops, many people notice an increase in ankle pain, which can be influenced by colder weather. Cold temperatures can lead to reduced blood circulation in the extremities, potentially resulting in stiffness, swelling, or discomfort, especially for those with pre-existing ankle conditions, but can also cause issues for people who do not have pre-existing conditions. Additionally, changes in activity levels and the use of heavier footwear during winter can contribute to increased strain on the ankles. Understanding how these factors impact ankle health can help individuals manage and alleviate pain during colder months.

Causes of Cold Weather Ankle Pain

Cold temperatures can exacerbate ankle pain for a variety of reasons. One of the most common causes is decreased blood circulation. In cold weather, your body prioritizes warming your vital organs, which can reduce blood flow to your extremities, including your ankles. This can make existing conditions, such as arthritis, plantar fasciitis, or previous ankle injuries, feel more intense. Additionally, joint stiffness is a common issue in colder months. 

When temperatures drop, joints may become stiff, and muscles can tense up, causing discomfort. People with conditions like osteoarthritis or rheumatoid arthritis may experience more significant pain in their ankles during the winter months due to these factors. Another possible culprit is footwear. In cold weather, people often wear boots or shoes that are less flexible or supportive than they need to be. Ill-fitting shoes or boots that lack proper cushioning can lead to increased pressure on your ankles, causing pain and discomfort.

Common Cold Weather Ankle Conditions

Several conditions may worsen during the winter months:

• Ankle Sprains and Strains: Cold weather makes muscles and tendons less flexible, increasing the risk of injury. A slip or fall on icy sidewalks can easily lead to sprains or strains.
• Osteoarthritis: ​​The cold can make the cartilage in your ankle joints more rigid, which may worsen osteoarthritis pain and stiffness, leading to increased difficulty with movement and a greater sense of discomfort when walking or standing for extended periods.
• Tendonitis: Cold temperatures can increase inflammation in the tendons, leading to conditions like Achilles tendonitis or posterior tibial tendonitis, which can cause pain, swelling, and limited mobility in the affected ankle, making everyday activities more challenging.
• Plantar Fasciitis: While commonly associated with heel pain, cold weather can aggravate the plantar fascia, leading to discomfort that extends to the ankle, often resulting in increased tightness and pain when taking the first few steps in the morning or after prolonged rest. 

Relief Strategies for Cold Weather Ankle Pain

1. Warm Up and Stretch: Before heading outdoors in cold weather, take the time to gently warm up your ankles and stretch your lower legs. This will help increase blood flow and flexibility in the muscles and joints, reducing the risk of injury.
2. Wear Proper Footwear: Make sure your shoes or boots provide proper support and cushioning. Choose footwear with arch support and avoid tight or stiff shoes that can restrict movement. Consider wearing thermal socks to keep your feet warm and comfortable.
3. Stay Active: Gentle exercises like walking or ankle rotations can keep blood flowing to your feet and ankles. Staying active also helps maintain flexibility in the joints, preventing stiffness and pain.
4. Use Heat Therapy: Applying a warm compress or heating pad to the affected area can help alleviate discomfort and increase blood flow to stiff joints and muscles. Be cautious not to apply heat directly to the skin for prolonged periods.
5. Elevate and Rest: If you experience increased pain, rest your ankle and elevate it to reduce swelling. Ice can also be used to reduce inflammation, but make sure to wrap it in a cloth to avoid direct contact with the skin.
6. Consult a Podiatrist: If ankle pain persists or worsens, it’s important to seek professional help. If ankle pain persists despite rest and at-home treatments, worsens over time, or is accompanied by swelling, bruising, or difficulty moving the joint, it may be time to consult a foot doctor for a professional evaluation. At Physicians Footcare, our podiatrists can assess your condition, provide a comprehensive evaluation, and recommend treatments such as physical therapy, custom orthotics, or medication to help manage the pain.

Don’t Let Ankle Pain Hold You Back This Winter

Ankle pain can be debilitating, especially in the winter when movement is already limited. At Physicians Footcare, we’re committed to helping you find relief from your cold weather ankle pain. Whether you’re dealing with arthritis, a previous injury, or another ankle condition, our experienced podiatrists are here to provide the care and support you need to stay active and comfortable throughout the colder months.

If you or someone you know is suffering from ankle pain, don’t wait to seek help. Contact Physicians Footcare today to schedule an appointment and take the first step toward managing your pain and improving your mobility.