13 Easy Ankle Pain Relief Exercises

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Ankle pain relief
Image source- Kindel Media, pexels

Ankle pain is caused due to various reasons, and people who are older or middle-aged, especially women, are often affected by ankle pain. Ankle sprain mainly involves the soft part tissue. Thus, the ankle joint is very fragile to any disorder. 

Ankle pain relief
Image source- Kindel Media, pexels

Ankle Pain Relief Exercises

Some of the ankle pain relief exercises are: 

1. Achilles’ Tendon stretch:

The back region of your ankle causes pain because of the irritation  to the Achilles  tendon, which is connected to the heel bone to the calf muscle. This pain occurs because of the amount of exercise increased or overuse. To do this exercise, simply loop a towel around the ball of your foot and pull  back holding your body straight.

2. Towel Pick Up: 

For ankle pain relief, you need to place a towel on the floor in front of your chair. Pick up the towel with the help of your toe and repeat this 20 to 30 times. You can also use this technique by adding a little weight to the towel. Repeating this exercise thrice a day can give you ankle pain relief.

3. Exercise for Swollen Feet or Ankle (Ankle Pump): 

Ankle and feet swell up when a large amount of fluid is accumulated in the lower body region. Ankle pump is one of the exercises to reduce swelling.

Move your foot up and down while laying down. Repeat this step 40 times, at least 3 times a day. 

4. Balance Test and Toe Lift: 

This exercise is to get relief from rheumatoid or reactive arthritis. Stand up straight with both feet touching the ground. At the same time, close your eyes and lift your toe slowly. Repeat this exercise 20 times which will relieve your ankle pain. 

5. Cross Leg Ankle Stretches: 

Sit down calmly and relax your whole body. Touch your foot with the right hand and bend the toes gently downward. Likewise, the right toe must be bend downward against the left hand. By doing this ankle relief exercise daily, you can feel a stretch in your foot and ankle. 

6. Arthritis and its Types: 

 In general, arthritis is the swelling or inflammation in the foot and ankle. There are over 100 types of arthritis; therefore, each type of arthritis has different symptoms. Some of the major arthritics are: 

  • Osteoarthritis: osteoarthritis happens when a joint gets wear and tear that is overused. Older people suffer from osteoarthritis more. It can be  caused by obesity and more stress in the joints.  
  • Rheumatoid Arthritis: Rheumatoid Arthritis is also known as in abbreviated form RA. This type of arthritis is an autoimmune disease meaning the body starts to attack itself.

This causes damage to our joints, and if we don’t treat this disease early, it may cause rheumatoid. Modulus that causes lump forms to our skin.

  • Psoriatic arthritis: Psoriatic arthritis is a condition of arthritis that also causes inflammation in our skin, particularly in the ankle region. It sometimes also affects some other joint areas such as the scalp, knee, elbow.

 This disease affects  about 35% of people. Psoriatic arthritis is mainly seen in those people aged 30 to 50. The skin inflammation was also first seen in Psoriatic arthritis. 

ankle pain relief exercise
Image Source- Kindel Media, pexels

7. Exercise for Sprain Injured Ankle: 

Ankle rehabilitation is common for an infected ankle. Some of the ankle injuries are not so severe, and they only relieve pain by placing some ice for 10 to 20 minutes in a very few hours. 

People can take the medical advice diagnosis or treatment or physical therapy only if the ankle pain is severe especially If placing ice is not giving you ankle pain relief. 

8. Toe Curls:

 Toe curls help two muscles of the toes to bind and gain strength and ankle pain relief. Sit straight and rest your foot on the ground over a towel. At first, bend and then gently and slowly grab the towel in your toes. 

You will see that the towel moves as we grab it using the toes. Repeat this ankle pain relief exercise several times. This will soon help you to get relief from the pain. 

 9. Marble Pickup: 

Marble pickup helps to strengthen the muscle of the toes and feet. The exercise clarifies that you have to pick up a marble place beneath your toes themselves. You can also place various kinds of marble and tie up each marble using the help of your toes. Repeat this ankle pain relief exercise using both your toes to get relief sooner. 

10. Sand Walking: 

Sand walking is the most natural way to get ankle pain relief. Walking barefoot on the sand strengthens our calves, toes, and feet. For this exercise, go to the beach nearby, or you can also go to your nearby ground area for this ankle pain relief exercise. 

Remove your shoe and start walking in the sand. Walk as much as possible to avoid any foot and ankle pain.

11. Toe Extension: 

People having plantar fasciitis must practice toes extension for prevention of pain. The plantar fasciitis causes pain in the knee region while walking and gives serious difficulty in raising the toes. To perform the toe extension exercise, you need to lift your legs and rest them on the thighs. 

Relax and touch your toes of the lifted foot and move too and forth gradually. You will subsequently feel a stretch that will surely help you get rid of the foot’s pain. Repeat this ankle pain relief exercise with another foot. Repeat this 10 times on each foot per day. 

ankle pain relief exercise
Image source- Kindel Media, pexels

 12. Big Toe Stretch

Stretching your big toe is important for any ankle or foot pain. Pain in the big toe generally is due to the tight shoe, and for pain relief, the big toe stretch exercise is carried out this way: 

  • Sit on a chair and relax for a minute. Lift one of your legs and rest it on your thigh and relax again. Use your finger to grab your big toe and stretch the big toe slowly and move the big toe up and down and side to side. Repeat this ankle pain relief exercise for about 10 seconds. 

The big toes stretch exercise will help you to get foot and ankle pain relief.  

13. Flexibility and Strengthening Exercise: 

A gout is a painful form of arthritis that is caused due to the release of an excessive amount of uric acid. Gout causes inflammation in the joint region of our body. Arthritis is very common. About thirty thousand people have arthritis. 

Gout Arthritis also affects every people of age, sex. The inflammation which causes pain in the joint region also causes swelling, warmth, flushes, and tenderness to the affected area. 

To get relief from the gout disease, you must also drink a lot of water, three liters of water of the same length each. Reverse the amount of fluid we consume will reduce the production of excess uric acid in our bodies. One can also apply an ice patch on the affected area, which will help  to reduce pain or inflammation in the particular area. For exercise, you must Move the affected joint in the feet, elbow, ankle slowly.

Elevating the particular joint area or elevating your foot will reduce inflammation and reduce the excessive amount of uric acid in the body. The elevating exercise will remove the accumulated blood  in area, therefore you will gradually get over  pain and inflammation, and this exercise will also help in ankle pain relief. 

Ankle pain relief
Image source- Kindel Media, pexels

Ankle pain or any foot pain can occur for various reasons, but some gentle exercises and stretching can treat it. You can choose the kinds of exercises mentioned above that you like to be treated from knowing about their causes.  

Aim to do at least 3 to 4 times a day to get a proper and quick result. Repeat this ankle pain relief exercises daily and give your feet rest as much as possible in between the exercises. Walk properly, avoid any obstacle in the path, avoid jumping and running if you often suffer from ankle pain. 

The exercises mentioned above should give your ankle pain relief within 2 to 3 weeks and help you get a quick recovery. If you do all the exercises accordingly, you can recover from the ankle pain within 2 months. It would be best if you remembered to wear proper shoes and do the exercises properly. Use all the anti-inflammatory, pain killers, and ice packs to speed up the recovery and healing processes. 

Even if you are not getting proper recovery within 2 months from the exercise and with the right equipment, you should consult a doctor to help you get ankle pain relief. Tell your doctor or concerned medical team about the exercises you have been doing for the past month and mention all the precautions taken to get ankle pain relief.  

Your doctor may suggest some changes in the exercise and may add some extra precautions to your routine. Then you should strictly follow them up and do accordingly. You  may then start seeing some results for foot or ankle pain relief.

Nwachukwu favour (nurse) 

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While at times contributed by guest authors, our content is medically reviewed periodically by professionals for accuracy and relevance. We pride ourselves on our high-quality content and strive towards offering expertise while being authoritative. Our reviewers include doctors, nurses, mental health professionals, and even medical students. 

Do note that any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.

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