Ankle pain can be debilitating, making it difficult to do the simplest everyday tasks. Targeted physiotherapy exercises are a great way to treat ankle pain and restore normal function. Physio exercises can help reduce inflammation and pain, increasing your mobility. Here are some exercises to do for ankle pain treatment physiotherapy:
Towel Stretch
Sit on the ground, then straighten your leg in front of you. Fold a towel lengthwise to create a narrow strip. Wrap the strip around your ankle, just above the ankle bone. Grab both ends of the towel and slowly pull it upward so that you feel a gentle pull in your calf muscle. Repeat this movement ten times each day.
Heel Slides
Lie on the ground, then slide your left foot forward while keeping your right leg straight. Slide your left heel backward so that you feel a stretch in the calf and Achilles tendon of your right foot. This should be a gentle stretch, so do not force it. Repeat this movement ten times per day.
Ankle Rotations
Lie on the floor, raise your foot to about 45 degrees, keep your toes upward, and rotate your foot to the left. Next, turn your foot to the right. Repeat this exercise 10 times for each leg.
Ankle Stretch
Position one end of a resistance band against your right foot at the instep. Tie a knot in the other end of the cord, then step on the band to create tension. Press your right toe forward into the resistance band, then pull it back until you feel a stretch in your calf muscle.
Hold this position for a few seconds, then slowly release the tension. Switch to the left leg, then repeat this movement ten times for each leg.
Calf Stretch
Stand on the stairs with your heel half an inch from the edge. Next, lean forward until you feel a stretch behind your calf muscle. Hold this position for a few seconds, then slowly release the tension. Repeat this exercise 10 times for each leg.
Chair Lunges
Position your foot on the edge of a chair and grasp it with both hands. Then, step forward with your left leg, bending at the knees and moving your weight forward on your right foot. Keep your back straight and bend from the hips. Next, step backward with your right leg to return to the starting position. Do this exercise for 2 minutes twice a day.
Wobble Board Squats
Stand on the wobble board with your right foot stabilized by the edge. Lower your body and touch the ground with your right hand while keeping your left foot planted. Next, keep your balance and slowly return to the starting position. Repeat this exercise 10 times for each leg.
Bend and Reach
Stand with your feet shoulder-width apart, then bend over at your waist so that you feel a gentle stretch in the calf and Achilles tendon. The key is to keep your back straight and bend from the hips. Reach as far forward as possible with both hands, then return to the starting position. Do this exercise for 1 minute twice a day.
Ankle Pain Treatment Physiotherapy ExercisesIf you have been looking for a solution to your ankle pain, consider ankle pain treatment physiotherapy exercises. You can find exercises specifically targeting the areas of your ankle that are causing you pain. You can also contact a physiotherapist for professional help with these exercises.
