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.

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 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.

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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

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