Ankle and Foot Pain after Sitting

Did you know that your foot is composed of 24 bones that form two crossing arches of the foot. The ankles of your foot are formed by the interaction of the foot and your lower leg. The bones of your foot are held together with ligaments.

Causes of Ankle and Foot Pain after Sitting

The foot muscles along with a tissue referred to as planter fascia supply secondary support. There are also fat pads in the foot to help with weight-bearing and soaking up impact. When you experience discomfort or pain, that’s an indication that something is wrong. How and when that takes place, can frequently help in identifying the cause and intensity of the condition.


Arthritis is a broad term for a number of conditions that destroy the operations of a typical joint.

Arthritis may take place in your back, neck, hips, knees, shoulders or hands, but it also happens in your feet and ankles. Practically half of people in their 60s and 70s have arthritis of the foot and/or ankle that might not cause symptoms.

There are various types of arthritis. The most common type, osteoarthritis (OSS-tee-oh-ar-THRI-tiss), arises from the “wear and tear” damage to joint cartilage (the soft tissue between joint bones) that has age. The result is inflammation, redness, swelling and pain in the joint.

Also, an abrupt and terrible injury such as a broken bone, torn ligament or moderate ankle sprain can cause the injured joint to end up being arthritic in the future. Often a terrible injury will result in arthritis in the injured joint despite the fact that the joint gotten appropriate healthcare at the time of injury.

Another typical type, rheumatoid arthritis, is an inflammatory condition caused by an irritation of the joint lining (the synovium). Individuals with rheumatoid arthritis for at least 10 years almost always develop arthritis in some part of the foot or ankle.

Other types of inflammatory arthritis include gout, lupus, ankylosing spondylitis and psoriatic arthritis.

Arthritis, tendinitis and a stress fracture can result in ankle and foot pain after sitting. Arthritis is the degeneration of the cartilage in between the bones of your foot. Degeneration of your tendons like your peroneal and extensor tendons is called tendinitis. A foot stress fracture is when your one of your metatarsal bones partially fractures due to overuse. Joint tightness and inflammation caused by these injuries can result in substantial pain while walking early on in the day– blood flow is reduced to these areas while you are sleeping.

sore ankles and feet after sitting
Sore ankles and feet after sitting


To help reduce pain connected with arthritis, tendinitis and plantar fasciitis, stretch or massage your calf and foot prior to rising and walking. For example, sit at the edge of your bed and place your afflicted foot over a tennis ball. Slowly move your foot over the ball, messaging the bottom of your foot. Icing your foot at night and heating your foot in the early morning can even more reduce pain after sitting. Treatment for a stress fracture, on the other hand, consists of using a walking boot or cast and using crutches while walking to promote recovery. Added treatment alternatives your doctor may recommend include anti-inflammatory drugs like ibuprofen, a corticosteroid injection and a night splint, which is a boot worn at night. For pain that continues or intensifies, physical therapy or surgery may be needed.


To avoid foot injuries and pain, wear suitable shoes, preserve a healthy weight and prevent over-training. Suitable footwear includes shoes with lots of cushion and arch support; this suggests prevent wearing high heels and flip-flops. Your doctor or podiatrist might recommend orthotics to go into your shoes, if you have flat feet or high-arches. Perform stretches prior to and after exercising and allow a lot of recovery time between workout sessions.

What others state

  • About 6 months ago, my feet hurt something dreadful when I got up in the early morning. The bottoms of my feet felt so sore, like I had actually used heels all the time or walked on concrete for a long period of time. This just lasted till I was up and moving, then they felt fine. About 3 months back, they started hurting after I would sit idle for a period of time. When I got up, they wopuld hurt like they carried out in the early mornings. Now, the pain lasts longer and remains in my ankles but DOES go away when I walk. I walk about 45 minutes a day as workout and my feet DO NOT hurt when I am doing this. It is ONLY when my feet have been idle. I am 41 years of ages not excessive overweight (10-15 Lbs.) I am active however this foot thing is awful!! I walk like a 100 yr old woman when I first stand up from sleeping or sitting.


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