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. If you have a question, just ask. Be safe. Have fun. And I hope you feel better soon.

Relieve Plantar Fasciitis Pain with Whole Body Exercises

Plantar fasciitis is the inflammation of the fascia on the bottom of the foot, but sometimes the cause of the irritation is not from your foot. It can actually come from an issue in your back, hips, or knees.

These back, hip or knee issues can cause your arch to drop and put strain on the fascia. This video will help address all of those areas.

The first stretch/exercise is a combination movement with a Runner’s stretch and adding an opposite leg swing to work the foot muscles as well.

Often a weak gluteus medius can also cause problems at your feet. Hip hikes standing on the floor or on a step and clamshells do a great job of strengthening the area. Make sure you exercises both sides.

Next is a thoracic back stretch. If you have some rotation or tightness in your back, it can also put pressure through your foot.

Finally, there is open the book. This is a great upper back, lower back, and hips stretch.

Related Videos:

5 Best Plantar Fasciitis Pain Relief Treatments

Plantar Fasciitis Treatment with Massage, Stretches, & Exercises

Ankle Sprain Treatments for Pain Relief

Sponsored Content: This video contains paid product placement. Thank you to BraceAbility for sponsoring this video and providing Doctor Jo with a free Ankle Support Brace to use. If you purchase this product from these Amazon Associate links/ads, Doctor Jo will earn a commission.

Click here to purchase the BraceAbility Ankle Support Brace featured in the video!

Ankle sprains are different grades depending on how severe they are. These ankle sprain treatments are for an early sprain where you want to get some movement, but you don’t want to overdo it. 

To start off with some ankle sprain pain relief, you will stretch your calf muscles. The calves often become tight with a sprain because you are not working the muscles like you normally would. Then you will do ankle circles. Try to just move at the ankle and not your whole leg.

In the early stages, you can also use an ankle support if you have a sprained ankle. The folks at BraceAbility sent me their neoprene ankle wrap. Wraps or sleeves are a great way to get some stability in the ankle, and to help get the swelling and irritation out with some compression. 

Then you will do ankle pumps, which is ankle dorsiflexion and plantarflexion. This also works the calve muscles like a pump to help decrease swelling. Next you will do ankle inversion and eversion or windshield wipers. 

You can also stretch out the bottom of your foot or the plantar fascia area because it can become inflamed when you don’t have normal movement. Finally you can do some light resistive exercises as long as they don’t increase the pain.  

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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 to check out Healthmate Forever's special deals on TENS / EMS Units!

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

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