Ankle & Foot Pain

Tarsal Tunnel Syndrome Stretches & Exercises

Tarsal tunnel syndrome is a compression or pinching of the posterior tibial nerve. This can cause symptoms of pain, numbness, and tingling anywhere along the inside of the ankle into the foot. These tarsal tunnel syndrome stretches and exercises should help.

To start off, range of motion of the ankle is a good way to loosen up the area. You can do this with ankle pumps, ankle circles, and eversion/inversion or windshield wipers. 

Next, stretch the calf. You can do this several different ways including with a stretch strap. To help get the inner foot/ankle, you can turn your foot out a little when you stretch.

Then rolling out the bottom of your foot with a lacrosse ball, tennis ball, or racquet ball helps loosen up the fascia and tendons that might be irritated.

Cross friction massage on the tarsal tunnel area also helps increase the circulation to the area to help the healing process.

Exercises standing can be very beneficial to help get the foot/ankle strong again. Heel/toe raises, and balance exercises are great for this.

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Stop Toe Cramps & Foot Cramps

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Foot Pain Stretches & Exercises with The OH Ball

Sponsored Content: This video represents the honest opinions of Doctor Jo. Thank you to The OH Ball for sponsoring this video and providing Doctor Jo with a free Oh Ball and SnOH Ball to use. If you purchase the product from these links/ads, Doctor Jo will receive a commission.

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Foot pain like plantar fasciitis, heel spurs, high or fallen arches, or just tired and sore feet can be helped with simple stretches and exercises. Rolling a massage ball along the foot is also a great way to relieve pain.

The OH ball and SnOH ball are both massage balls designed to provide targeted relief to painful areas of the body including the feet. They both have integrated handles for easier control, and the SnOH ball has the added benefit of being able to be frozen to provide cooling relief as well.

The Oh Ball does a great job of stretching out the muscles and fascia around the foot and calf area. After you stretch everything out, you want to make sure you are strengthening the muscles in the foot and lower leg as well.

A great way to exercises the calf muscles and the anterior muscles in the lower leg, is to do seated heel/toe raises. This has some weight bearing, but not full weight.

If you have a resistive band, it is another great way to strengthen the muscles, especially on the bottom of your foot and into the lower leg. The toe flexors go underneath the foot into the leg, so it’s important to keep them strong.

Finally, some standing exercises use your full body weight, so they are a little tougher. Start off with standing heel/toe raises. If they are easy, you can do them one foot at a time. Then strengthen the arches of your foot by keeping your heels and toes on the ground, but curl your arch up into a C.

The last one is a balance series. Working on your balance does a great job of strengthening the foot and ankle.

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Peroneal Tendonitis Stretches & Exercises

Peroneal tendonitis is the inflammation of a tendon in your outer (lateral) ankle.  The peroneal muscles run down the back of the lower leg, and the tendon runs behind the bump on your outer ankle (lateral malleolus).  When the tendon is irritated, it can cause swelling on the outer ankle and ankle pain when walking or exercising. These stretches and exercises should help.

Since the peroneal muscles runs behind and to the outside of the leg, it’s important to stretch the calf area.  You can do this with your legs out in front of you or standing up.  You can even stretch your Achilles tendon and peroneal tendon on a step.

Strengthening the peroneal tendon and muscles are also important.  Since it helps the ankle go into eversion, you can easily exercise them with a resistive band.

Another great way to exercise the whole ankle area is with standing heel/toe raises as well as a balance series.

Finally, a side step up, because of the side to side movement helps strengthen the whole ankle area.

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5 Ways to Relieve Peripheral Neuropathy Foot Pain & Other Foot Ailments

Sponsored Content: This video represents the honest opinions of Doctor Jo. Thank you to Thermotex for sponsoring this video and providing Doctor Jo with a free Thermotex Platinum and Foot Unit to use/review. If you purchase the product using the discount codes below, Doctor Jo will receive a commission.

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If you have these foot ailments: peripheral neuropathy, arthritis, hammer toes, strains and sprains, and achiness, then this video will show you 5 ways to help relieve this pain including using far infrared heat.

Here are my top five ways to help relieve foot pain.

First is a calf stretch. You can stretch your calf several different ways. This stretch will be with a strap. Start off with your leg out in front of you. Keep the leg you want to stretch out in front of you. Take a stretch strap, dog leash, belt, or towel and wrap it around the ball of your foot. Relax your foot, and pull the strap towards you stretching your calf muscle. You should feel the stretch under your leg. Hold the stretch for 30 seconds, and do three of them.

The second way to relieve pain is to use Far Infrared Heat. Far infrared heats the area with light vs. actual heat, so it can penetrate deeper into the area. A traditional heating pad usually only heats about 0.25 cm, but far infrared can go up to 6 cm, or 2.36 inches. It helps increase the circulation to the area to provide temporary relief.

The Thermotex Platinum and Foot Unit are both great devices that use this Far Infrared heat therapy to help relieve pain.

Click here to watch my full review for the Thermotex Platinum, which also features more detailed info about far infrared heat.

Next is ankle pumps. With your legs straight out in front of you, place a roll just under your ankle so your heel can move freely, or just hold it in the air. Trying to keep your leg straight and moving only at your ankle, pull your foot up towards you, and then push it down like you are pushing on a peddle. Start off with 10, and work your way up to 20-25.

Now you will do heel/toe raises. For seated heel/toe raises, start off by lifting your heel off the floor while keeping your toes on the floor. Next, you will do toe raises, bringing the toes off the floor with the heel on the floor. If these become easy, you can do them standing.

The final exercise will be a balance series. Stand on one foot, but hold onto something sturdy. Try to balance for 30 seconds to a minute. When that becomes easy, just use one finger one each side. Then just one finger for balance, and finally try balancing without holding on at all.

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Plantar Fasciitis Treatment with Massage, Stretches, & Exercises

Plantar fasciitis treatment with massage, stretches, & exercises is great for pain relief. Plantar fasciitis is when tissue on the bottom of our feet get irritated and inflamed. This can be very painful, and sometimes people have a difficult time walking with it.

For plantar fasciitis, often people will have the worst pain in the morning when they first walk. The pain can be in the bottom of the foot, the arch of the foot, and/or the heel. These stretches and exercises should help relieve the pain.

There are several stretches in this video to help relieve the pain. First you are going to stretch your calf muscle, or gastrocnemius muscle. You can prop up your foot with something or hang it over the edge of something so you heel will move freely. Keep your leg straight, and take the belt or leash and place it on the ball of your foot. Relax your leg and then pull your foot towards you. Hold the stretch for 30 seconds, 3 times.

Now, you want to massage the tissue, or fascia on the bottom of your foot. Start with pushing right down the center of the foot from the heel to the toes. You can use lotion or oil to help reduce the friction. Then use circular and spreading or fanning motions, and apply more pressure where you feel knots. You might feel scar tissue/adhesions through out the bottom of the foot, and these are the areas you want to focus on.

These next stretches you can do sitting. The best time is right before you get out of bed because many people have the most pain when they first put weight on their feet in the morning. You can use a massage ball, noodle or foam roll, and place it under your foot. Roll lightly at first, and then apply more pressure if it is not too painful.

You can also take a water bottle and freeze it. This will give you an ice massage while you are stretching the fascia when rolling it under your foot. You can place it in a cooler by your bed so you don’t have to get up if you don’t have anyone to get it for you. Or you can train your dog to get it for you :-)

While you are sitting, you can strengthen the muscles underneath to help move out the irritation and strengthen the area. Take a resistive band, and start off with a light resistance. Place it under your toes, and try to keep your foot down. Lift your toes, and pull them back down. If the band is too much, you can do the movement without the band. Start off with ten reps, and work your way up from there.

Another great way to stretch the fascia is to get on all fours or quadruped. Fan your toes out where they are flat on the floor. You should feel the stretch, but if you want more of a stretch, lean back and sit on your heels. Try to hold this for 30 seconds, and do it three times.

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

The last stretch can be done against a wall or something solid. Prop your foot up with your heel down on the floor. The higher you can put your toes, the more of a stretch you will get. Lean forward against the wall, and try to keep your leg straight. Hold for 30 seconds and do it 3 times.

The last set of exercises will be heel raises and balance exercises. Stand with your feet about shoulder width apart, come up on your toes as high as you can. Try not to lean forward, but bring your body straight up and slowly come back down. Push off as much as you can so your heel leaves the ground. Start off with ten and work your way up to 20-25.

Finally, you will work on balance. Try to balance on one foot. Try to look at something straight in front of you, and try not to look down at your feet. Start off with 10-15 seconds, and do it three times on each leg. If you need to hold onto something to start off with, make sure it’s something sturdy.

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Plantar Fasciitis Stretches & Exercises

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