10 Exercises to Improve Ankle Mobility and Stability
How long does it take to improve ankle mobility? What are these ankle mobility exercises physical therapy?
How common is ankle pain?
Ankle pain is very common. It’s especially for individuals that fall under one or more of the following categories:
- Are over the age of 65.
- Are overweight/obese.
- Participate in sports or activities that involve jumping, lateral movements, or agility.
How can I prevent ankle pain?
- Warm up properly to ensure muscles and soft tissues are warm and flexible to prevent injury and restore range of motion.
- Maintain a healthy weight to reduce excess pressure on joints
- Strengthen other muscles to support ankle mobility and reduce your risk of injury.
- Stop if you feel pain and see a healthcare provider if pain continues as an injury can occur or worsen.
Ankle Mobility Exercises
1. CKC Dorsiflexion with Strap
2. Single Leg Balance
3. Heel Raises (Straight Leg)
4. Heel Raises (Bent Leg)
5. Toe/Heel Walks
6. Ankle Inversion Banded
7. Ankle Eversion Banded
8. Plantar flexion Banded
9. Dorsiflexion Banded
10. Ankle Pumps
Source: https://my.clevelandclinic.org/health/symptoms/15295-ankle-pain
Don’t let ankle pain hold you back any longer! Schedule a phone consultation with a Doctor of Physical Therapy today, and take the first step towards healing. Don’t wait, seek help and support now to manage your injury.
Foot and Ankle Pain Relief
Has standing behind your work counter become an agonizing experience? Do you dread taking the stairs because of that nagging pain in your ankle? Have you been forced to give up some of your favorite activities due to foot or ankle discomfort? These symptoms can certainly be disabling, and the fact that they can stem from a variety of causes doesn’t simplify your dilemma. That’s why you’ll be glad to know that physical therapy can help you rehabilitate an injured extremity and help you get chronic foot and ankle pain under control. Contact PREP Performance Center today and see for yourself!
What is foot and ankle pain?
Both the foot and the ankle are complex mechanical structures. According to the Arthritis Foundation, the ankle joint consists of three bones, all of which must all interact correctly together and with the various connective tissues that hold the assembly together. As for the foot, it contains more than two dozen bones, 30 joints, and more than 100 muscles, tendons, and ligaments. It’s no surprise, then, that foot and ankle pain are such common afflictions. A serious injury may cause so severe that you don’t dare put any weight on the affected foot or ankle. Even less debilitating pain can still make everyday tasks a burden.
Causes of foot and ankle pain
This pain can occur all at once due to acute damage or over time in relation to some chronic condition. The Mayo Clinic lists a number of common causes of ankle and foot pain, including:
How physical therapy can help?
Whether you sprained your ankle in a sports mishap or you’re struggling with a chronic condition in a foot or ankle, physical therapy can put you on the road to relief. Our Chicago physical therapists will examine your foot and ankle carefully to confirm the exact cause of your pain. If you’ve sustained an acute injury, we will probably prescribe the R.I.C.E. treatment protocol (rest, ice, compression, and elevation) for the first few days so that the worst of the swelling can go down.
Once you’re past the initial stage of your injury (or if you’re suffering from a chronic pain issue instead of an acute injury,) we can move on to several other physical therapy measures. You may receive several physical therapy techniques as part of a holistic healing or pain management program. Exercises usually play a key role in such a program. We may prescribe a variety of stretching exercises to restore joint mobility, or strengthening exercises to rebuild ankle and foot muscles, including the small muscles that help control your balance (exercises on a balance board can be very helpful in such cases.) Other popular therapeutic techniques include ultrasound, heat, and cold laser therapy to ease pain and boost circulation. We may even recommend orthotic footwear and changes in your lifestyle to help you keep the pain away.
Don’t let a case of foot or ankle pain dictate your mobility, comfort, and function. Contact PREP Performance Center at Lincoln Square, Irving Park, Lakeview, Horner Park, Roscoe Village & Ravenswood Chicago, IL centers today to schedule an evaluation. We’ll be happy to administer the necessary care to help you take everyday life in stride again!
Read more article: Total Knee Replacement (Part 3)
