Ankle & Foot Pain


Sprained Ankle Treatment with Ankle/Foot AROM

Our feet and ankles can get stiff and have decreased range of motion for many different reasons including ankle sprains, ankle strains, ankle osteoarthritis, plantar fasciitis, surgeries, and overuse injuries. These active range of motion (AROM) exercises will help loosen up your feet and ankles!

The first exercise is going to be the ankle alphabet. Try to only move at your ankle, keeping the rest of your leg in one spot.  You can do uppercase, lower case, and even spell out words.

The next exercise is an ankle pump.  You are going to pull your toes up at your ankle, and then push down like you are pushing on a pedal. This is dorsiflexion and plantarflexion.  You can prop your ankle up on something if you want, but keep your heel free to move around.

The last one is an in and out movement, almost like a windshield wiper. Again, try to just move at your ankle and not your whole leg. This is inversion and eversion at the ankle.

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Stop Toe Cramps & Foot Cramps

Many times people have cramping in their foot or even in their toes, and they have a hard time stopping the foot and toe cramps. You can stretch and strengthen them with a towel, and rubber bands or marbles if you have some! Place the rubber bands or marbles on the floor. Pick them up one at a time with your toes, and move them to another pile.

Put a towel on the floor, and try to crumple the towel with your toes. Then you can stretch your toes and foot by placing your foot on the towel. Leave your heel on the floor holding the towel in place, and pull the towel up and over your toes until you feel a stretch. Hold the stretch for 30 seconds, and do it three times.

 
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Achilles Tendon Stretches & Exercises

The Achilles tendon can get very tight when it is irritated or injured, and it is important to keep it stretched out. Here are three simple stretches to keep the Achilles tendon loose.

The first stretch is called a runner's stretch. You want to lean against a wall or something sturdy.  Place the foot you want to stretch behind you. Make sure to keep your heel down and your toes forward pointing towards the wall. With the other foot in front of you, like you are in a lunge position, bend your knee towards the wall until you feel a stretch through your back leg. Try to keep your back leg as straight as possible. Hold the stretch for 30 seconds, and do it three times. 

Next, put your toes against the wall with your heel on the ground. The closer you can get your heel to the wall, the stronger the stretch. Keeping your heel down, lean into the wall. Hold the stretch for 30 seconds, and do it three times.

The last stretch you can do standing on a step or curb. Place the ball of your foot on the edge of the step and relax your heel downwards. Hold for 30 seconds and do it 3 times.

 
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Ankle Strengthening Exercises

Your ankles are very important with balance. Many times when your ankles become weak, you get very poor balance, and sometimes even have a hard time walking. This video shows you some exercises to strengthen your ankles.

This is a simple 4-way ankle exercise with a resistive band. Start off my propping your ankle up or hang your foot off the bed or table so your heel doesn't touch the floor. Put the band around the ball of your foot for good resistance. First, push your foot down and up. This is called ankle plantarflexion. Next you want to wrap the band around your other foot. Now you will have resistance pulling out. This is ankle eversion. Next you are going to cross your foot over the foot with the band as seen in the video, and pull your foot inward. This is ankle inversion.

Finally, you can use a table leg or heavy chair as your anchor. Wrap it around and pull the band towards you. Pull your foot up towards your head. This is called ankle dorsiflexion. Start off with 10-15 times. If you get to 20-25 and it is easy, increase the resistive band.

 
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Foot Cramping

Foot CrampingI got a message through my Ask Doctor Jo YouTube Channel and the person wanted to know what to do about foot cramping. Well, there are several different causes of foot cramping.  It can mean different things if you are getting foot cramping after exercises or increased activities, or if you are getting them without increased activity.

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DISCLAIMER: The videos, posts and comments contained on this website are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don’t use this website to avoid going to your own healthcare professional or to replace the advice they have given you. This website is only intended to show and discuss correct physical therapy exercises and information and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, the information on this website won’t help, and it could make things worse. So seriously, check with your healthcare professional before doing any of the techniques discussed herein. If you experience any pain or difficulty while exercising, stop immediately and see your healthcare professional.