Ankle Pain at Night: 8 Key Tips to Prevent It

It is true, joint pain increases at night. There is scientific evidence to prove it. But why does this happen? Ankle pain at night is very common and there are different factors that can explain its cause.

At night we have fewer distractions, tasks disappear and the brain concentrates more on pain. Temperature changes also have an influence, the body temperature drops and the perception of pain increases. On the other hand, our nerves are more sensitive when we sleep because our body is relaxed and breathing is slower, so blood vessels dilate and pain is perceived more.

And we must not forget stress, the major aggravator of today's major health problems. A higher level of cortisol in the blood will control the sleep cycle and negatively influence the perception of pain. In this article we explain what is the best treatment and what guidelines you should follow to avoid ankle pain at night.

What is nocturnal joint pain?

Joint pain can be felt in joints throughout the body. It can be a symptom of many different health conditions. Arthritis is the most common cause of joint pain and there are more than 100 types of arthritis. The degree of intensity of joint pain can range from mild to severe.

Nocturnal joint pain is pain that is most concentrated at night. The ankles, legs or neck are most often sore. But why does this happen and what can I do? Here are some of the reasons for night pain:

1. Fluid buildup: When the body is at rest, fluid accumulates in and around the joints, causing swelling and inflammation. This causes the muscles and tissues surrounding the joints to suffer increased tension and stiffness. As a result, joint pain at night and upon awakening.

1. Cytokines: At night, some of your cells release cytokines, which are small proteins that help activate your immune system. Some cytokines help trigger sleep. But in turn, they can also generate inflammation, which could increase joint pain.

1. Body position: Sleeping position can put pressure on joints, worsening existing joint pain. For example: In cases of hip or shoulder pain on one side of the body, it is advisable to avoid putting pressure on that joint by sleeping on the other side. Wrist pain is worsened by sleeping with the wrists bent. Neck pain can be made worse by sleeping on the stomach and with the neck twisted to one side for several hours at a time.

1. Mattress and pillow: The mattress and pillow may also be part of the problem. A mattress that is too soft and unsupportive may not provide enough cushioning to support proper spinal alignment. This can put pressure on the most sensitive joints.

If the pillow is too high, too low or has lumps, it can force you to hold your neck and shoulder joints in an unnatural position while you sleep. This can irritate your nerves and lead to joint pain.

What happens when your legs hurt at night?

There are many theories as to why joints may hurt more at night. The most common causes include:

1. Daily activity: during the day it is normal to be in motion, manipulating objects, having physical activity, walking, climbing stairs... This activity makes the joints 'hot', which leads to a lighter pain. However, at night we tend to be more immobile, which causes a more pronounced pain.

1. Stress: Throughout the day it is possible to experience situations of worry, work pressure, anxiety, stress not managed in a healthy way... According to this study on the neurobiology of stress carried out by a hospital center in France, this causes an increase in the level of cortisol in the blood.

1. Food: There are certain components of the food we eat every day that have the ability to cause inflammation in our body, as well as in joints, in addition to making us accumulate toxins. A healthy and personalized diet for each specific case is essential to take care of our joint health and keep the body away from an inflammatory state. On the contrary, an inappropriate diet has a negative effect on the appearance and aggravation of nocturnal joint pain.

1. Sedentary lifestyle: lack of mobility during the day or prolonged sedentary lifestyle causes a greater probability of joint pain at night.

1. Adrenal fatigue: our adrenal glands are related to the stimulation of the nervous system that causes pain, tiredness, anxiety, insomnia, lack of appetite... This is related to the fact that pain may intensify at night.

Remember: When joints do not move enough, stiffness and stiffness appear. If we practice simple stretching exercises in the morning and at night, we will be able to minimize the pain.

What can cause ankle pain?

It is possible to feel pain in the ankles and legs only during the night, as the lack of movement can make the joints or muscles stiffer.

The pain can be muscular, nervous, joint..., with joint pain being the most common when there is pain in the ankles at night. The level of carbon dioxide in the blood increases at night because the body is more relaxed and breathing is slower. This causes the vessels to dilate and the nerves to become more sensitive. As a result, our ability to perceive pain increases.

Did you know that nocturnal bone and joint pain is one of the main causes of occasionalinsomnia?

Why do my ankles hurt when I sleep?

• Lifestyle factors:

• Overweight.

• Inappropriate or wrong size shoes.

• Overwork in the ankle area or too much time standing and standing.

• Diseases and other health conditions:

• Arthritis and osteoarthritis of the ankles: This is one of the most common causes. Gravity puts some pressure on the joints when we lie down, which can irritate or contribute to further inflammation.

• Peripheral neuropathy: Involves damage to the nerves. This causes pain, tingling and even numbness, and is often worse at night.

• Peripheral vascular disease: This condition causes a narrowing or even blockage in some cases of the blood vessels in the legs, which reduces blood flow in the legs and feet. People with heart disease, diabetes, high cholesterol, high blood pressure, overweight, or smokers have an increased risk and predisposition to this disease.

• Fluid retention: it is more common in women. When there is significant fluid retention in the legs, it can also affect the ankles.

• Muscle fatigue derived from daily activities.

• Varicose veins: When left untreated, they can cause pain.

Treatment of nocturnal pain: 8 recommendations that you should know

1: Hot-cold therapy

This study published in the Revista de la Sociedad Española del Dolor states that to avoid nocturnal joint pain it is advisable to apply cryotherapy (therapy with intervals of cold and heat) one hour before going to bed.

To do so, you need:

• 1 bag of ice cubes.

• 1 large container with a liter of hot water (without boiling) with 3 sprigs of rosemary.

Apply the bag of ice cubes in those areas where there is pain and hold for 20 seconds. Then immerse the joint in the basin with hot water and rosemary.

It is recommended to repeat these steps at least 5 times to relieve pain.

2: Healthy and personalized diet (suitable for each specific case)

Although the origin of arthritis or osteoarthritis can be very varied, diet is a particularly useful tool in any case to improve our quality of life.

A proper diet will help you improve your joints, protect cartilage, prevent inflammation and nourish the bone.

Recommendations: With of diet to reduce ankle pain at night.

• Take an infusion of natural ginger, lemon and a little raw honey daily.

• Prioritize fresh food and fruit.

• Eliminate precooked dishes.

• Oily fish: According to the Spanish Heart Foundation, it helps to maintain cholesterol levels, thanks to its content in omega-3 fatty acids.

• Extra virgin olive oil: It has a high antioxidant power and a great anti-inflammatory capacity.

• Tomato, bell pepper and carrot: Contain lycopene, a substance full of antioxidants according to a study by the Autonomous University of Yucatan.

• Artichokes: The Institute of Sciences of Food Production conducted a study that demonstrated the capacity and anti-aging effect of artichokes.

• Pineapple: Contains bromelain, an enzyme that promotes and improves circulation.

• Lemons and other citrus fruits: Strengthen the immune system thanks to their vitamin C content.

• Whole grains: They are essential for a balanced diet, according to the Mayo Clinic (USA).

3: Stretching before going to sleep

Perform gentle joint exercises for legs and ankles before going to sleep. In this way, the cartilage and joint will be less stiff and numb.

To reduce ankle pain at night, try putting a small weight on your ankles and try lifting it 5-8 times. You will notice a lot of relief when you sleep.

4: Take an organic silicon supplement:

Organic silicon of plant origin, such as Siliplant Organic Silicon G7 Siliplant, is highly assimilable by the body and promotes the well-being of joints and bones, while strengthening the body in general.

Organic silicon is found in the deepest structures of the body, where our cells form bones and connective tissue, two essential organs for the functioning of our vital functions. Over time, the amount of this mineral decreases and it is highly recommended to provide it through a quality natural nutritional supplement such as Silicium G7 Original, and by promoting the consumption of foods rich in silicon.

In addition, you can enhance its effect by applying an organic silicon gel such as Silicium G7 Gel, enriched with vitamin E (high antioxidant power). The gel with the highest concentration of organic silicon on the market (2500mg/liter).

5: Natural pain reliever: ginger

The infusion of ginger is very useful to reduce inflammation in the ankles and thus relieve the sensation of night pain.

Ingredients:

• 3 grams of fresh ginger (root).

• 1 glass of water (200 ml).

• 25 grams or 1 tablespoon of raw honey, has healing properties and prevents inflammation.

Preparation:

1. Boil a glass of water.

1. When it comes to a boil, add the ginger and honey.

1. Keep cooking for 15 minutes and let stand.

How to consume it?

• 1 cup for breakfast.

• 1 cup before bedtime.

6: Wear appropriate footwear.

7: Drink enough water during the day: It is key to keep your joints properly hydrated.

8: Maintain an active lifestyle: Practicing moderate physical exercise and having an active lifestyle is essential to keep your joints in good condition and prevent premature deterioration.

What is good to take for ankle pain?

Generally, if we talk about drugs over-the-counter painkillers, such as ibuprofen or paracetamol are usually the most used to treat generalized or common joint pain, such as ankle pain at night.

However, these medications act like a "patch." They relieve the pain momentarily, but with the side effects and negative side effects of any chemical drug.

In the field of integrative medicine, and from a functional perspective, silicon is an essential trace element for numerous biochemical processes at the cellular level. It intervenes positively in homeostatic imbalances or loss of balance in our body. Its ability to detoxify heavy metals, its contribution to collagen, elastin and connective tissue is scientifically proven. As well as its ability to improve and maintain the good condition of the joints.

Musculoskeletal system, how does it influence ankle pain?

In the event of a trauma, for example of a joint nature, post-traumatic stress is produced. This affects the musculoskeletal system and can cause:

1. Muscle pain and tension.

1. Postural problems.

• Increased sensitivity to pain.

1. Musculoskeletal injuries.

Excessive activation of the central nervous system causes ankle pain to be perceived more intensely.

Ankle pain that worsens at night: find the best solution for you

Nighttime joint pain and ankle pain at night has a number of underlying causes, from joint injuries to arthritis. It can be very exhausting and debilitating, but you don't have to live with pain! As we have seen, there are treatments and guidelines you can apply to relieve it and prevent insomnia.

Hot-cold treatments and routine stretching before bedtime help a lot with joint pain processes. Lifestyle changes, such as exercising or improving your diet, also contribute to pain relief. In turn, we can make use of natural supplements of widely proven efficacy such as organic silicon, which helps to improve and preserve the good condition of the joints, as well as topical silicon gel that increases the effectiveness of this treatment by decreasing to a greater extent the sensation of pain at night.