Ankle & Foot Pain

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

5 Best Heel Pain & Heel Spur Treatments

Sponsored Content: This video contains paid product placement. Thank you to Heel That Pain for sponsoring this video and providing Doctor Jo with free Heel Seats to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Heel That Pain Heel Seats featured in this video!

Heel pain can be caused by a number of things such as heel spurs (or bone spurs), Achilles tendonitis, and plantar fasciitis.These treatments should help relieve the pain.

The first treatment is rolling out the bottom of your foot with a frozen water bottle. This not only helps stretch out the fascia underneath your foot, but it also helps decrease inflammation and irritation with the ice.

The next treatment is soft tissue mobilization of the bottom of the foot or your plantar fascia. When the fascia is irritated or inflamed, it can cause heel pain. Often you can feel the adhesions and scar tissue while massaging the foot.

Another great treatment is using a heel insert. The folks at Heel That Pain sent me their heel seats. Their heel seats have extra cushioning and support to help take pressure off the heel and the Achilles tendon. They come in various sizes and are easy to add to your existing shoes.

Next is a runner’s stretch. This will help stretch out your calves and Achilles tendon that could be putting pressure at the heel.

Finally, is a plantar fascia stretch on a step. This is a great way to stretch the plantar fascia, Achilles tendon, and the calf area. These all can cause heel pain. 

Related Videos:

Plantar Fasciitis Stretches & Exercises

Plantar Fasciitis Treatment

7 Best Flat Feet Treatments

Sponsored Content: This video contains paid product placement. Thank you to Tread Labs for sponsoring this video and providing Doctor Jo with a free pair of Semi-Custom Insoles to use.

Click here to purchase a pair of Tread Labs Stride Insoles like the ones featured in the video!

Flat feet, also known as fallen arches, can cause a lot of problems in our feet, knees, and hips. Usually there is a little bit of space underneath our feet where the arch is, but when the arch falls, there is no more space and it changes the mechanics of our gait. These flat feet treatments should help.

The first treatment is to roll out the fascia underneath the foot. This is the plantar fascia. It often gets tight and irritated with fallen arches.

Next is an arch lift exercise. You can do this sitting or standing, and it does a great job of exercising and strengthening the muscles in the arch.

Another great treatment is using insoles to help put your foot in a neutral position and protect the arch. The folks at Tread Labs sent me their semi-custom insoles for flat feet, and they have 4 different arch sizes to help provide universal support. The insoles feature medical-grade arch support to maintain alignment and foot position, and the molded supports have a lifetime guarantee.

Now you will do a towel crunch. This is also a great way to strengthen and help prevent fallen arches.

The anterior and posterior tibialis help hold up the arches in our feet. When they are weak, it can make our arches fall. The windshield wiper exercise will help strengthen these muscles.

The final two are standing up. Using a step or curb for the plantar fascia stretch, not only stretches the plantar fascia, but it also stretches the calf muscles. The final exercise is a heel lift. Make sure to go slow and controlled to make the muscles work.

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.

Related Videos:

Stop Toe Cramps & Foot Cramps

Plantar Fasciitis Stretches & Exercises

Pages

 


DISCLAIMER: The videos, posts and comments contained on this website are not medical advice or a treatment plan and are intended for general education and demonstration purposes only. They should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this website to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained on this website. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this website’s content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this website is at your sole risk. 

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program.