6 Exercises You Can Do for Ankle Pain
The best way to begin treating ankle pain is by identifying the source of the problem and addressing it right away with rest, ice, compression, or elevation - known as RICE therapy.
This therapy helps reduce inflammation and alleviate some of the discomfort associated with ankle pain. Additionally, you should consider visiting a physician for an accurate diagnosis if there is swelling or difficulty bearing weight on your affected leg.
It is important to recognize when you are experiencing ankle pain and begin treatment quickly in order to ensure that it does not worsen. If the pain persists, you should consult your doctor for further evaluation and treatment options.
Treating ankle pain sooner rather than later is essential to prevent long-term damage or disability. Understanding the cause of the pain can help you make informed decisions regarding treatment and injury prevention. Keeping your ankles healthy is key to staying active and injury-free.
If you are experiencing ankle pain, we suggest that you come see us at Empire Sports Physical Therapy and Rehabilitation so that we can start you on the next steps in reducing or eliminating the pain.
We can give you a treatment plan that is specific to each individual to ensure that you are focusing your attention on the right areas to help you not only rid of the pain, but also make those areas stronger so that you may avoid pain in the future.
We see people of all ages struggling with ankle pain and there are many that just think the pain will go away on its own. That is usually not the case and you need further treatment to not worsen the pain or injury. In this blog, we will talk about exercises you can try to help reduce pain or the chance of it occurring in the first place.
6 Exercises You Can Do For Ankle Pain
1. Heel Raises:
This exercise helps to strengthen the muscles of the lower leg and ankle, which can help relieve pain. To do this exercise, stand with your feet shoulder-width apart. Slowly raise your heels off of the ground until you are standing on your toes. Hold for a few seconds before slowly lowering back down to the starting position. Repeat 10-15 times for one set. Do 3 sets per day for best results.
2. Ankle Pumps:
This exercise helps to increase circulation in the ankles and strengthens them as well. To do this exercise, sit comfortably with feet flat on the floor or in a chair with feet resting on a pillow or footstool if needed. Move one ankle up and down, then switch to the other ankle. Repeat 10 times for each ankle. Do this exercise 3 sets per day for best results.
3. Ankle Circles:
This exercise helps to loosen up tight muscles and increase mobility in the ankles. To do this exercise, sit comfortably with feet flat on the floor or in a chair with feet resting on a pillow or footstool if needed. Move one ankle in circles, clockwise and then counterclockwise, before switching to the other ankle and repeating the same process. Make sure that you are making big circles with your ankles and not small movements. Do 3 sets of 10 circles per ankle daily for best results.
4. Balance Board Exercises:
A balance board is an effective tool for ankle pain relief. Place the board on a flat surface and stand with feet shoulder-width apart on it. Slowly shift your weight from one side to the other, or front to back, in order to work all of the muscles around the ankles and improve balance. Do this exercise for 30 seconds at a time and repeat 3 times per day for best results.
5. Calf Stretches:
This stretch helps to loosen up tight calf muscles which can be causing ankle pain. To do this exercise, find a wall or doorway that is sturdy enough to lean against. Put both hands on either side of the wall/doorway and step forward with one leg until you feel a stretch in your calf muscles. Hold this position for 30 seconds before switching to the other leg and repeating. Do 3 sets of 10 repetitions per day for best results.
6. Toe Raises:
This exercise helps to strengthen the muscles in your lower legs while also improving balance and stability in the ankles. To do this exercise, stand with feet shoulder-width apart. Raise each foot up as high as you can and raise your toes off the ground, then slowly lower back down to the starting position. Repeat 10 times for each foot and do 3 sets per day for best results. Doing this exercise regularly can help reduce pain in the ankles and improve mobility.
By doing these exercises regularly, you should be able to relieve ankle pain, avoid it from coming back, and improve the strength and stability of your ankles. Make sure to always stretch before any physical activity and listen to your body if you feel pain or discomfort while doing any of these exercises. If in doubt, it is best to consult a doctor or physical therapist for advice.
Are You Struggling With Ankle Pain And Want The Next Steps In Treating It?
Are you dealing with ankle pain, and you don't feel that you know where to start but want to find answers to your nagging pain, then schedule a free phone consult or contact us to arrange an Ankle Pain Assessment. You can also feel free to give us a call at 845.675.8444 (We still like to talk on the phone!)
If you want more information on how to best treat the ankle pain you are experiencing, visit us at Empire Sports Physical Therapy and Rehabilitation or check out this free report to help you when dealing with ankle pain!
Don’t let ankle pain keep you from what you love to do!
We love to keep people in the Valley Cottage area mobile, active, and off pain pills - let our expertise go to work for you to help you return to the activities you love.
Don't forget, you can schedule a no-obligation (and free!) phone consult or visit us at our Valley Cottage clinic as part of your Ankle Pain Assessment. Or just give us a call at 845.675.8444.
Until next time,
David Stedjan, PT
Other Free Resources from Empire Sports Physical Therapy and Rehabilitation...
Free Report for Ankle Pain - 7 Vital Actions to Eliminate Foot and Ankle Pain Without Surgery or Pain-Meds
Read Our Blog - What You Need To Know About Foot Pain – Plus 2 Simple Exercises To Do At Home
Read Our Blog - The 4 Tell-Tale Signs that an Injury Will Stop You from Running