Ankle Pain
At Curetherapist, we provide basic exercise templates to help you manage common pain complaints and injuries. These guided exercises can assist in improving mobility and providing relief.
CALF RAISES / HEEL RAISE
Description : Hold on to a solid object with your legs hips width apart. Keeping your knees straight, rise up on to your toes, and control the movement as you lower back down.
Number of Reps :- 10
Number of Sets :- 3
Hold in seconds :- 5
TOE CURLS WITH TOWEL
Description : Sit in a chair with a towel under your feet. Root your heels into the floor as you curl your toes to scrunch up the towel.Press your toes into your foot.Hold for a few seconds and release.Make sure to keep the ball of your foot pressed into the floor or towel. Maintain an awareness of the arch of your foot being strengthened.
Number of Reps :- 10
Number of Sets :- 3
Hold in seconds :- 5
BALL ROLL ON SOLE OF FOOT
Description :- Start in a seated position. Place a small ball underneath the arch of your foot. Apply pressure down on the ball, and roll the ball from the base of the heel up to the base of the great toe.
Number of Reps :- 10
Number of Sets :- 3
Hold in seconds :- 5
ANKLE HEEL PUMPS
Description :- Pull your heels up as far as possible and lower them again. Lift both heels up so far as possible and lower them again. Repeat 5 times.
Number of Reps :- 10
Number of Sets :- 3
Hold in seconds :- 5
ELEVATED ANKLE PUMPS IN SUPINE
Description :- Lie with your leg well supported and your foot above your hip. Alternately bend and straighten your ankle.
Number of Reps :- 10
Number of Sets :- 3
Hold in seconds :- 5
Comments :
Perform exercises as per tolerance, avoiding jerky movements. Use a hot/ice pack or Diclogel as advised. Stop if you feel pain or discomfort. Consult your physiotherapist for guidance.
Important Disclaimer :
These exercises are general recommendations and may not be suitable for everyone. For a personalized exercise plan and home support guidelines, we recommend booking a consultation with our expert physiotherapists.
