I always forget to use the rudder on the plane

Like the title says I never use the rudder pedals in the sky because they hurt my ankle and it negatively impacts my flying. Similarly my ankle hurt when driving on the highway for 3 hours hovering over the brake pedal in cruise control when I started learning to drive (I resolved that by just putting both feet on the ground) ive tried adjusting the seat (Cessna 172 Skyhawk) but then my right arm can’t reach the throttle at full power without straining. Maybe it’s just a circuit thing and once I’m in flights with long cruises I won’t have to reach so far. Any tips?