An ankle injury can be painful and challenging, especially for athletes and physically active people. Experiencing ankle pain or an ankle sprain is a common occurrence that can range from mild discomfort to severe, debilitating pain. Various ankle pain treatment physiotherapy stretches can help reduce stiffness, improve mobility, and reduce the discomfort of ankle pain. Here are seven ankle stretches that you can do at home to help relieve ankle pain:
1. Towel Stretch
This ankle stretch helps improve ankle flexibility and range of motion. It requires you to sit in a chair with a towel wrapped around your foot just under the toes. Pull both ends of the towel slowly toward you. Hold this position for thirty seconds before releasing. Switch to the other foot and repeat two to four times.
2. Ankle Circles
This ankle stretch helps loosen ankle joint muscles and improve ankle mobility. For this stretch, you can stand or sit and slowly rotate each ankle in circles several times in both directions. Be sure to keep the movements slow and smooth for maximum effectiveness.
3. Plantar Fasciitis Stretch
To perform this stretch, stand with your feet hip-width apart and place your hands against a wall at shoulder height. Place one foot a few feet back and place the other foot against the wall with your ankle bent, then lean into the wall until you feel a gentle stretch in your ankle and calf muscles. Hold for fifteen to twenty seconds, switch feet, and repeat three times per leg.
4. Foot Flexion
This ankle pain treatment physiotherapy stretch helps improve ankle flexibility and range of motion. To do this, sit in a chair with your feet on the floor and slowly flex one ankle towards your shin. Hold for thirty seconds, and then switch legs.
5. Calf Raises
This ankle stretch is excellent for improving the ankle’s range of motion. Stand with your feet hip-width apart. If you are unable to balance, you can hold on to a wall or chair nearby. Slowly flex your calves and ankles until your heels lift a few inches off the ground. Hold for a few seconds, then slowly lower your heels back to the ground. Repeat this move as many times as possible.
6. Ankle Pumps
This ankle stretch helps improve ankle flexibility. Lie down to perform this stretch, and slowly move both ankle joints up and down in a pumping motion for fifteen seconds in each direction. Be sure to keep the movements slow and controlled for maximum effectiveness.
7. Toe Raises
This ankle stretch is excellent for improving ankle strength and mobility. Stand with your feet hip-width apart and slowly raise your toes off the ground while keeping your heels on the floor. Hold for thirty seconds, and then release. Repeat as many times as possible.
Try Ankle Pain Treatment Physiotherapy Today
Incorporating ankle-pain treatment physiotherapy stretches into your daily routine can help reduce ankle stiffness and pain and improve ankle mobility. Consult with a healthcare professional before trying any ankle stretches to make sure that they are safe and appropriate for your condition.