May 12, 2025

Why Your Ankle Hurts: Understanding and Managing Bursitis

What Is Ankle Bursitis?

If you’ve been dealing with nagging pain around your ankle, especially near the heel or outer edge, you might assume it’s a sprain, tendonitis, or simply the result of overuse. But there’s another, often overlooked culprit: ankle bursitis.

So, What Exactly Is Bursitis?

Bursitis is the inflammation of a small, fluid-filled sac called a bursa. These sacs are natural cushions between bones and soft tissues like muscles, tendons, and skin. Their job is to reduce friction and help everything glide smoothly during movement.

In the ankle, there are a few key bursae, but the most commonly affected are:

Retrocalcaneal bursa – located between the Achilles tendon and the heel bone.
Subcutaneous calcaneal bursa – found just under the skin at the back of the heel.

When these sacs become irritated due to pressure, repetitive motion, or trauma, they fill with excess fluid and become inflamed. The result? Pain, swelling, tenderness, and reduced range of motion.

Why It Matters

Unlike a simple sprain that may heal quickly with rest, bursitis can become a lingering issue if not addressed properly. Left unchecked, the inflammation can lead to chronic pain and changes in how you walk or move. Understanding and treating bursitis early is key to preventing further complications.

In the next chapter, we’ll dive into what causes ankle bursitis, including common triggers and everyday habits that might worsen it.

What Causes Ankle Bursitis?

Understanding the root cause of ankle bursitis is the first step in managing the condition effectively. While bursitis can develop suddenly, it’s often the result of repeated stress, improper mechanics, or underlying health issues that quietly build up over time.

1. Repetitive Motion or Overuse

One of the most common causes of ankle bursitis is repetitive strain. If you walk or run frequently—especially on hard surfaces or with poor foot alignment—your ankle’s bursae may absorb more pressure than they’re built to handle. Activities like jumping, hiking, or even long days on your feet can lead to irritation and inflammation.

2. Poorly Fitted Footwear

Shoes that are too tight, stiff at the heel, or lacking support can cause direct pressure on the back or sides of the ankle. Over time, this pressure can aggravate the bursae—particularly the subcutaneous bursa—resulting in swelling and pain. High heels or unsupportive flats can also contribute to poor biomechanics that affect your ankle joint over time.

3. Sudden Trauma or Impact

A direct blow to the ankle—like knocking it against a hard object or rolling it awkwardly—can damage the bursa and lead to inflammation. While the pain may not feel severe at first, localized swelling and discomfort can develop in the following days.

4. Underlying Health Conditions

Certain systemic conditions make you more prone to bursitis, including:

Rheumatoid arthritis
Gout
Infections (septic bursitis)

In these cases, inflammation isn’t necessarily caused by mechanical stress, but rather by internal factors that increase sensitivity in the joints and surrounding tissue.

5. Poor Biomechanics or Foot Structure

Flat feet, high arches, and uneven leg length can place uneven stress on your ankle joints. This imbalance forces the bursa to work overtime as your body compensates, gradually leading to wear and inflammation.

A Quick Tip:

If you’ve noticed ankle pain building gradually or feel swelling that worsens when wearing shoes, consider how your habits or footwear might be contributing. Early adjustments can go a long way in preventing long-term problems.

In the next chapter, we’ll explore the telltale symptoms of ankle bursitis and how to recognize it before it interferes with your daily movement.

Symptoms to Watch For

Recognizing the signs of ankle bursitis early can make a big difference in your comfort, mobility, and overall recovery time. While the symptoms may overlap with other ankle injuries, a few telltale clues indicate bursitis as the likely cause.

1. Swelling Around the Ankle or Heel

One of the most visible signs of bursitis is localized swelling. If the retrocalcaneal bursa is inflamed, you may notice puffiness above the heel where the Achilles tendon attaches. If the subcutaneous bursa is affected, the swelling might appear more toward the back of the heel and feel tender to the touch.

2. Tenderness and Pain with Pressure

Pain is usually dull and achy initially, but it can intensify, especially when pressing on the swollen area or wearing snug shoes. You might feel:

Pain when flexing your foot or standing on your toes
Discomfort when wearing shoes with stiff soles
A general soreness during or after walking or activity

3. Redness and Warmth

Inflamed bursae often cause the skin above them to become red and warm. While this is common in non-infectious bursitis, persistent heat and redness combined with fever could also signal septic bursitis, which requires immediate medical attention.

4. Stiffness or Limited Range of Motion

Ankle bursitis can cause tightness, especially first thing in the morning or after resting. You may find it harder to fully flex or extend your ankle without discomfort, making everyday tasks—like walking or going up stairs—more challenging.

5. Pain That Builds Gradually

Unlike an ankle sprain, which comes on suddenly, bursitis pain usually develops gradually. This slow onset can make it harder to detect initially, but ignoring it can lead to more severe inflammation and longer recovery times.

When to Take Action

If you’re experiencing these symptoms and they don’t improve within a few days of rest and home care, it may be time to get a proper evaluation. Early attention can help you avoid worsening discomfort and keep you moving without pain.

Diagnosing Ankle Bursitis

If you suspect bursitis might be behind your ankle pain, getting a proper diagnosis is essential. Because the symptoms can mimic other conditions—like tendonitis, sprains, or even Achilles injuries—it's important not to self-diagnose and potentially miss a more serious issue.

1. Start with a Medical Evaluation

A healthcare provider will begin with a detailed history of your symptoms and a physical ankle examination. They may press gently around the heel and ankle to check for swelling, tenderness, and range of motion. You’ll likely be asked about:

Recent changes in activity or footwear
Any injuries or repetitive movements
Underlying conditions like arthritis or gout

2. Imaging to Rule Out Other Issues

In some cases, further testing may be needed to confirm bursitis or exclude other problems. These might include:

X-rays – to rule out bone issues or fractures
Ultrasound – to visualize fluid accumulation in the bursa
MRI – if deeper tissue involvement is suspected or symptoms are persistent

3. Fluid Analysis (Rare Cases)

If infection is suspected—especially if there's warmth, redness, and fever—your doctor may recommend a bursa aspiration. This involves withdrawing fluid from the swollen area to check for signs of infection or crystals (as in gout).

When to Seek Immediate Help

You should contact a healthcare professional promptly if you experience:

Rapid swelling
Signs of infection (fever, chills, skin that’s hot to the touch)
Severe or worsening pain that affects walking
No improvement after a week of at-home care

A correct diagnosis ensures that your treatment plan is targeted and effective, helping you recover faster and more comfortably.

How to Manage and Relieve Ankle Bursitis

Once you’ve confirmed that ankle bursitis is the culprit behind your pain, the good news is that most cases can be managed effectively with noninvasive care. Early intervention is key—treating symptoms before they escalate can help you stay active and avoid long-term complications.

A. At-Home Care Options

1. Rest and Modify Activity

Reduce or pause activities that pressure the ankle, such as walking long distances, running, or wearing unsupportive shoes. Letting the bursa calm down is the first step toward relief.

2. Cold Application

Apply a cold compression wrap to the affected area for 15–20 minutes, several times a day. This can help reduce swelling, numbness, and discomfort and support tissue recovery.

💡 Try MendMeShop’s Universal Cold Wrap for easy, targeted relief that contours to the ankle.

3. Topical Relief

Natural creams like Arnica Infusion can be massaged into the swollen area to ease discomfort and stiffness. Arnica is well-known for its calming effects on sore joints and soft tissue.

B. Supportive Gear: Ankle Compression Sleeves

Wearing a high-quality ankle compression brace can help control inflammation, improve circulation, and provide the gentle support your ankle needs during recovery. Look for a breathable, copper-infused option that offers snug yet flexible compression.

✅ Many customers find that compression gear allows them to move more confidently throughout the day while reducing the risk of flare-ups.

C. Gentle Movement and Stretching

Once pain and swelling subside, gentle ankle exercises can help restore strength and flexibility. Always ease into these and stop if pain worsens:

Ankle circles and alphabet drawing (using your foot)
Calf stretches
Resistance band foot pushes

These can help prevent stiffness and prepare the ankle for regular use again.

D. When Medical Treatment is Needed

If home care doesn’t provide relief within a week or two, or if symptoms worsen, you may need medical treatment:

Anti-inflammatory medications (NSAIDs)
Corticosteroid injections in severe cases
Aspiration or antibiotics if infection is present
Surgery (rarely) to remove or drain a severely damaged bursa

Ankle bursitis doesn’t have to derail your life. With a thoughtful combination of rest, compression, cooling, and gradual movement, you can return to your routine faster and more comfortably.

Preventing Future Flare-Ups

Once your ankle bursitis has calmed down, your focus should shift to prevention. Avoiding recurring flare-ups means adjusting how you move, supporting your feet, and caring for your joints daily.

1. Choose Proper Footwear

Shoes can make or break your recovery and long-term comfort. Choose footwear that:

Has cushioned soles to reduce impact
Offers good arch and heel support
Avoids stiff backs or hard seams that press on the ankle
Fits correctly without being too tight or loose

Consider custom orthotics or heel cups if a specialist recommends adding support.

2. Warm Up Before Physical Activity

Jumping straight into activity without warming up places unnecessary stress on the ankle joint and surrounding tissues. Before walking, running, or exercising, take 5–10 minutes to do light cardio or dynamic stretches to loosen the muscles.

3. Stretch and Strengthen the Lower Leg

Maintain flexibility in the ankle and strength in the surrounding muscles, especially your calves and Achilles tendon. Focus on:

Calf stretches
Ankle mobility drills
Foot strengthening exercises

Consistent stretching improves joint health and can reduce pressure on the bursa.

4. Use Support When Needed

If you're returning to activity after an episode of bursitis, consider wearing an ankle compression sleeve during your day or while exercising. This offers light support, promotes healthy circulation, and helps prevent reinjury.

🧦 MendMeShop’s Copper-Infused Ankle Compression Sleeve offers breathable, all-day comfort and is ideal for ongoing ankle support.

5. Pay Attention to Warning Signs

If you begin to feel familiar aches, stiffness, or swelling around your ankle, don’t ignore them. Early rest and recovery can stop a flare-up before it worsens. Don’t push through the pain—adjust your activity and apply cold or topical relief as needed.

6. Maintain a Healthy Weight and Stay Active

Extra body weight increases joint stress, especially in the ankles. Gentle, regular activity (like walking, swimming, or cycling) helps you stay mobile without overloading the bursa.

Prevention is about staying ahead of the pain. Small changes now can lead to long-term ankle health and freedom of movement, without the setbacks that bursitis can bring.

Stretches & How to Support Recovery with Cold Compression

Recovering from ankle bursitis doesn’t end with pain relief—it’s also about restoring strength and mobility while preventing future flare-ups. Alongside smart rest, supportive gear, and targeted cold therapy, adding gentle ankle exercises and stretches can help you bounce back faster and move with confidence.

Gentle Stretches and Exercises for Ankle Bursitis

These exercises should only be done after initial pain and swelling have gone down. Always warm up briefly first, and stop if pain increases.

1. Ankle Circles

Sit or lie down with your leg extended.
Gently rotate your ankle in slow, wide circles—10 times in each direction.
✅ Improves range of motion and joint mobility.

2. Towel Stretch

Sit with your leg straight, loop a towel or band around the ball of your foot.
Pull gently toward you while keeping your knee straight.
Hold for 20–30 seconds. Repeat 3x.
✅ Stretches the Achilles and calf, reducing tension around the ankle bursa.

3. Heel Raises

Stand behind a chair and hold for balance.
Slowly lift your heels, rising onto the balls of your feet, then lower down.
Start with 2 sets of 10 reps.
✅ Strengthens the calf and supports ankle stability.

4. Alphabet Exercise

While seated, "write" the alphabet in the air with your foot.
Move only your ankle, not your leg.
✅ Gentle way to activate ankle muscles and restore coordination.

5. Resistance Band Ankle Flexes

Secure a resistance band around the ball of your foot.
Point and flex your ankle against the band’s resistance.
10–15 reps per direction.
✅ Improves strength and supports long-term joint protection.

❄️ Why the MendMeShop Universal Cold Compression Wrap Belongs in Your Recovery Routine

When your ankle is sore or inflamed—whether from daily use or post-exercise—this wrap becomes an essential part of your recovery kit.

✅ Here’s how it helps:

Reduces swelling after movement or exercise
Eases soreness so you can stay active without discomfort
Speeds up comfort in acute phases or after a flare-up
One-size-fits-all design makes it easy to secure around your ankle, foot, or anywhere else you need relief

Use it:

After stretching sessions
Before bed, to calm inflammation
After long walks or workouts

💡 Bonus Tip: Keep it in your freezer so it’s ready when you need fast relief!

Ankle bursitis can sneak up on even the most active individuals, but it doesn’t have to keep you sidelined. With the right tools, care plan, and patience, you can support your body’s natural recovery and feel stronger with each step.

Take care of your ankles—they carry you through life.

🛒 Explore MendMeShop’s full lineup of supportive gear here.

man with ankle bursitis

References

Medical News Today: Provides an overview of ankle bursitis, including its causes, symptoms, and treatment options.
https://www.medicalnewstoday.com/articles/ankle-bursitis-symptoms
Hinge Health: Offers insights into the causes and symptoms of ankle bursitis, along with recommended exercises and treatment tips.
https://www.hingehealth.com/resources/articles/ankle-bursitis/
Cleveland Clinic: Discusses bursitis in general, detailing its types, causes, symptoms, and prevention strategies.
https://my.clevelandclinic.org/health/diseases/10918-bursitis
Mayo Clinic: Offers comprehensive information on bursitis, covering symptoms, causes, and treatment options.
https://www.mayoclinic.org/diseases-conditions/bursitis/symptoms-causes/syc-20353242YouTube
NHS Inform: Provides a range of exercises to help alleviate ankle pain, which can benefit those with ankle bursitis.
https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/leg-and-foot-problems-and-conditions/exercises-for-ankle-pain
Upstep: Discusses exercises to help relieve heel bursitis, emphasizing the importance of stretching the Achilles tendon and calf muscles.
https://www.upstep.com/a/answers/heel/exercises-to-help-relieve-heel-bursitis

Contacting MendMeShop

If you're interested in learning more about the MendMeShop Universal Cold Compression Wrap or have specific questions, you can reach out to MendMeShop through the following channels:

Phone (Toll-Free in the U.S.): 1-866-237-9608
International Phone: +1-705-532-1671
Email: service@mendmeshop.com
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Feel free to contact us for personalized advice or to learn more about our products.

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