Ankle & Foot Pain

Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

Reduce Feet & Ankle Swelling

Swelling in the feet and ankles can be from a number of things. Often it is from an injury, but it can be an injury at your foot, ankle, knee, hip, or even back since the fluid or swelling will often follow gravity.

If you have not had an injury to your feet and/or ankles, and you are having swelling, make sure you check in with your doctor because it could be a symptom of a more serious issue.

Ankle pumps, calf stretches, and straight leg raises (SLR) are great ways to help reduce swelling in your feet and ankles. Working the calf, quads, and hip flexors work as natural pumps to move the fluid out of your legs.

Also, propping your leg up above your heart and just relaxing can help reduce the swelling as well.

Some seated exercises like seated hip flexion, seated long arc quads (LAQ), and heel and toe raises are great to do if you have to work at a desk all day. You can also do the heel raises standing for a tougher exercise.

Related Videos:

Ankle Strengthening Exercises & Stretches

Stop Toe Cramps & Foot Cramps

How to Use a TENS / EMS Unit for Ankle Pain

Sponsored Content: This video contains paid product placement. Thank you to Healthmate Forever for sponsoring this video and providing Doctor Jo with a free T24AB TENS/EMS Unit to use. If you purchase a product from these links/ads, Doctor Jo will receive a commission.

Click here and use code DRJO to get 10% OFF a Heathmate Forever TENS/EMS Unit!

A TENS / EMS Unit can be a great tool for helping to reduce and relieve ankle pain. Here are some pad placements to help relieve different types of ankle pain.

Some common ankle injuries that may benefit from a TENS/EMS unit include things like Achilles bursitis, sprains, strains, heel pain, bone spurs, tendonitis, ankle impingement, and general arthritis.

TENS (Transcutaneous Electrical Nerve Stimulation) is used to help reduce pain and increase circulation. Basically the vibration of the TENS follows the same pathway as the pain pathway to the brain and helps cancel it out. It is a great alternative to pain medication. A TENS uses two or four electrodes with cross currents to surround the area. The deep vibration/massage helps relax the muscles and allow for healing. You should not get a muscle contraction when using TENS.

EMS (Electrical Muscle Stimulation) is designed to treat more of the muscle area than the nerves. It helps activate the muscles to help healing, and regain strength in that muscle. EMS is uncomfortable, and you should get a contraction with this. To help with elbow strengthening, placing the electrodes over the wrist extensor muscles is a great option.

Healthmate Forever has a wide variety of TENS/EMS Units and pads. The unit I'm using in this video is the T24AB.

Related Videos:

Lateral Sprained Ankle Stretches & Exercises

Ankle Impingement Stretches & Exercises for Pain Relief

Ankle Impingement Stretches & Exercises for Pain Relief

An ankle impingement can be anterior or posterior. While these stretches & exercises are mainly to help with an anterior ankle impingement, they can also help with a posterior ankle impingement.

The first thing to do is get the ankle loosened up with some manual stretching. You can do this by crossing your leg over and stretch it into dorsiflexion, plantarflexion, and eversion. 

Then you will go into some stretches using your body weight. This will put a little more pressure through the ankle into dorsiflexion and plantarflexion.

After you have stretched the area, you want to strengthen it. Using resistive bands are very effective for strengthening the ankle. You can strengthen in dorsiflexion, plantarflexion, eversion, and inversion.

Finally, you will do an ankle mobilization movement with a strap. This helps mobilize the actual joint to help decrease scarring or adhesions, and it helps improve motion.

Related Videos:

Ankle Strengthening Exercises

Sprained Ankle Treatment

5 Easy Plantar Fasciitis Pain Relief Treatments

Sponsored Content: This video contains paid product placement. Thank you to Eversport for sponsoring this video and providing Doctor Jo with a free pair of Compression Socks to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Eversport Compression Socks featured in the video!

These plantar fasciitis foot pain treatments should help relieve pain. Plantar fasciitis is basically an inflammation of the fascia on the bottom of the foot. It can lead to foot pain and make it hard to walk.

First you want to loosen up the joints in the foot. Your foot has about 30 joints, so you want to make sure all of them are moving well, and loosened up, especially the tarsal and metatarsal joints.

Next, using a ball such as a lacrosse ball, tennis ball, or racquet ball does a great job of stretching the big toe, or first ray. It also helps stretch the plantar fascia underneath the foot as well.

The third treatment is using compression socks, like the ones provided by Eversport. Compression socks can help you be active again by providing support for your aching feet. Their compression helps relieve pain and discomfort without cutting off circulation. They are comfortable to wear and are slim enough that you can wear your regular socks over them without it feeling bulky.

Then focusing on a correct gait pattern is very important. When we walk naturally, we hit our heel first, then roll onto our toes and push off. If our feet hurt, we often don’t do this, and it can cause many other problems in the knee and hips.

The last treatment is a plantar fascia soft tissue mobilization (STM). This will help work out the scar tissue and adhesions on the fascia. Often you can feel little bumps or knots along the fascia, and you want to mobilize that area to help reduce the pain and irritation.

Related Videos:

Plantar Fasciitis Treatment with Stretches & Massage

Plantar Fasciitis Stretches & Exercises

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