Exercises to Manage Ankle Joints Pain - Krsna Physio Plus

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Simple Exercises to Manage Ankle Joints Pain

Shoes

The ankle joint is where three bones meet — the tibia (shin) and fibula (thin bone outside of leg) and the talus (ankle bone) above your heel. Ankle muscles and the tendons dynamically control, move and protect ankle joint. When ankle muscles lose control or when ankle ligaments are not protected, ligaments get overstretched, resulting in an ankle sprain or ligament rupture.

Under such a condition, performing certain ankle joint exercises can help in quickly resuming back to pain-free and normal activities of daily living.

Major Causes of Ankle Pain:

  • Ankle sprain
  • Arthritis (specifically osteoarthritis)
  • Gout
  • Nerve damage or injury, such as sciatica
  • Blocked blood vessels
  • Infection in the joint

Basic Ankle Stretches

Why Should You Do Basic Ankle Stretching?

To restore movement to the ankle and improve flexibility of muscles crossing the ankle

What Should You Do?

Ankle Stretch 1: Foot and Ankle Up and Down

FOOT AND ANKLE UP AND DOWN

Source – http://www.physioadvisor.com.au/

How to do this?

Move your foot and ankle up and down until you feel a moderate stretch without pain. Repeat this movement 10 – 20 times.

Ankle Stretch 2: Foot and Ankle In and Out

FOOT AND ANKLE IN AND OUT

Source – http://www.physioadvisor.com.au/

Move your foot and ankle in and out until you feel a moderate stretch without pain. Repeat this movement 10 – 20 times.Ho` to do this?

Ankle Stretch 3: Alphabet Writing with Ankle

ALPHABET WRITING WITH ANKLE

Source – http://www.physioadvisor.com.au/

How to do this?

Using foot and ankle movements to hypothetically draw the alphabets from A – Z. Use movements as large as possible until you feel mild to moderate stretch (provided it does not pain). Repeat with lower case letters.

Ankle Strengthening Exercises

Why Should You Do Ankle Strengthening Exercises?

To improve strength of the muscles of the ankle

What Should You Do?

Strengthening Exercise 1: Ankle Dorsiflexion &Plantarflexion with Resistance Band

ANKLE DORSIFLEXION &PLANTARFLEXION WITH RESISTANCE BAND

Source – http://www.bloomtofit.com/

How to do this?

Take a resistance band around your foot as demonstrated in the image. Slowly move your foot and ankle up or down against the resistance band as far as possible and comfortable without pain. Repeat this movement 10 times.

Strengthening Exercise 2: Ankle Eversion &Inversion with Resistance Band

ANKLE EVERSION &INVERSION WITH RESISTANCE BAND

Source – http://www.bloomtofit.com/

How to do this?

Take a resistance band around your foot as demonstrated in the image. Slowly move your foot and ankle inwards (left ankle) or outwards (right ankle) against the resistance band as far as possible and comfortable without pain. Repeat this movement 10 times.

Ankle Functional Exercises

Ankle functional exercises are performed only after consulting the doctor or physiotherapist.

Why Should You Do Ankle Functional Exercises?

To make everyday activities easier and reduce the risk of injury

What Should You Do?

Functional Exercise 1: Heel toe Walk

HEEL TOE WALK

Source – http://1.bp.blogspot.com/
How to do this?

Put one foot in front and raise it up on to the tip toes.Swing the back leg forwards and raise up on to the toes again.Repeat this walking across the room.

Functional Exercise 2: Resistance Band Jump

Wrap a resistance band around the waist and anchor it from behind. Perform side to side or forward and backward jumps.

Resistance Band Jump

Source – https://experiencelife.com/

How to do this?

Put one foot in front and raise up on to the tip toes.Swing the back leg forwards and raise up on to the toes again.Repeat this walking across the room.

Crucial Tips for Patients Suffering With Ankle Joints Pain

Ways to Prevent Ankle Pain:

  • Wear shoes that fit well and provide ample ankle support
  • Avoid wearing high-heeled shoes
  • Stretch your ankles and legs before exercising
  • Wear ankle support gear while doing activities that put strain on your ankles
  • Lose weight if you are overweight to reduce the stress on your ankles
  • Stop exercising when you feel pain in the ankle.
  • Be extra careful when walking or running on uneven surfaces or doing activities that requires jumping.
  • Don’tuse heat or hot water to treat a foot or ankle injury as heat promotes blood flow, causing increased swelling.

Caring for Ankle Pain at Home

Follow RICE method (Rest, Ice, Compression, and Elevation) for immediate at-home treatment of ankle pain

  • Rest — Take as much rest as possible and avoid putting weight on your ankle.
  • Ice — Keep a bag of ice on the injured ankle for 20 minutes three times a day. This helps in reducing swelling and numb pain.
  • Compression — Wrap your injured ankle with an elastic bandage, like an ACE bandage.
  • Elevation —Keep your ankle raised above heart level on a stack of pillows.

Ways to Manage Ankle Pain:

  • Use topical pain relievers
  • Take NSAIDs (non-steroidal anti-inflammatory drugs) to reduce pain, swelling, and inflammation
  • Stay physically active and follow a fitness program focusing on moderate exercise
  • Practice healthy eating habits
  • Stretch to maintain a good range of motion in your joints
  • Keep your body weight within a healthy range, which will lessen stress on the joints
  • Wear properly fitting, protective footwear even when you are at home.
  • DoWALK for it is the best form of exercise for your feet.

 

Content Reviewed by – Dr. Parmila Shrama