Ankle & Foot Pain Exercises

Here are some simple ankle exercises to help you maintain flexibility and range of motion after an ankle injury or sprain

Foot & Ankle Rehab Exercises for pain relief

Ankle and foot problems can range from ankle sprains and fractures to arthritis of the foot and ankle or Achilles tendonitis.

In order to alleviate pain and discomfort, you will need to perform stretching exercises to restore joint flexibility and strengthening exercises to build your ankle and foot muscles, which control your balance.

Standing calf stretch - Hold a table or chair for support in a standing position and step the symptomatic leg back behind you. Keep the heels on the floor and toes pointed forwards. Bend the front knee, moving your body forwards until you feel a stretch in the back of your calf. Make sure your heel does not come off the floor and your back knee does not bend.

Single leg balance - Stand on one leg keeping your big toe off the floor and maintaining your arch throughout. Hold this position

Metatarsal doming - In sitting with your foot flat on the floor tighten the muscles through the sole of your foot. your arch should raise a little. Ensure you do not curl your toes under. Hold this position.

Calf raise toes dorsiflexed - Roll up a towel and place it on the floor near a wall. Place your toes on the towel and raise your heels off the ground using the wall for balance. Hold at the top for a moment then slowly lower your heels back down to the ground.

Soleus stretch - Roll up a towel and place it on the floor by the wall. Place your toes of the affected leg onto the towel with your unaffected leg straight behind you. Slowly lean towards the wall bending the front knee until you feel a stretch in your calf muscle. Hold this position.

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