Thank God for you sir, I just injured my ankle yesterday at work, and was pretty nervous, because I couldn’t walk and had to pull out my crutches! I started doing your exercises and I received immediate results, I was able to put the crutches down the same day! God bless you!! Great Video! Thank you Jesus 🙌🏽
@@YourWellnessNerd Hi, after a good couple of months with no pain , it has now come back and the exercises that were once working , now dont at all 😢. The pain stops me walking forward and I turn my foot outward to walk. I Believe , I may have a talus bone spur so I’m seeking orthopaedic advice. My X-rays show the gap between the femur and talus is not a completely clear cavity. Thanks for your videos anyway ❤
When I was 16 I had a nerve injury in my lower back, which ran all down through my L5 nerve. I've had a foot drop since with about 85% recovery. Now at 30, I've started to get impingement in that same ankle. Thanks for the tips and explaining the anatomical functionality! It really helps to understand the reasoning for these exercises.
Thank you for the video mate! I have actually made some progress with my front ankle impingement ever since I’ve seen your videos. I kept doing the banded ankle stretch and a few days ago I massage my ankle and did the banded ankle stretch with other leg stretches once more and magically my ankle has been more loose and it didn’t stiff up for days! (instead for just a night 😄). I’m definitely going to look into that minimalist shoe that you brought up. Thanks again for your wisdom mate!
Fantastic to hear David! As I said in the video make I encourage my patients to make them a long term goal and work down to them as able. Keep up the hard work!
This video is very helpful, my ankle is feeling much better. I will do this exercise everyday from now onwards let’s see how it will go. Thank you for posting this video
Wow finally, the right video and exercises for my issues. I almost just feel my whole ankle releasing it's tension, and although one session of all these stretches and targeting didn't fully cure the jamming I'm getting at the end of my range, I have a much further end range to push to and generally more relaxed ankle and foot! A sure sign that this should really help me out after habitually adopting it on a daily basis
Great video man. That massage with the lacrosse ball and fingers has helped. However, at 8:00, I would advise against external rotation of the the ankle/talus because that can drive the joint forward causing more impingement. I’ve found getting some internal rotation of the tibia (guiding with hands) is more helpful when seeking dorsiflexion.
I hear you mate! The thing for each person to figure out is which direction is restricted. Some may feel a little more impingement with IR or ER. Ideally we should feel loose in both directions as both could in theory restrict that dorsiflexion. Appreciate your input mate!
Super video! I’ve realised I have an ankle impingement and the banded exercises seem to alleviate the symptoms a lot…. Albeit the blocking feeling still is there. Desperate to avoid surgery (had arthroscopy last September for ligament damage) again and get back to running…. Was experiencing ability to run for a few km but then a sharp sensation which I thought was a resprain, however no swelling and I’m pretty sure I have an impingement as the symptoms are exactly as you describe and improve at least in the short term when I do exercise you lay out! 🎉🎉🎉 just need to keep going with it and maybe brave another run post stretchy stuff
Im fascinated to see if this helps. I was run over five years ago and really crushed my ankle so I have a lot of plates and pins in my ankle. Mid 50’s and apparently I now have a ton of crunchy arthritis in there
I am hoping this will work for me. I am a runner and have had a variety of foot injuries from plantar fasciitis to broken metatarsal bones. Now I am fighting an ankle impingement. This video makes sense to me, so I will try your recommendations. I used to run in barefoot shoes, but my doctor told me that they were likely the cause of my broken metatarsal bones. But I have broken the metatarsal bones in both feet and the worse case (3 broken) was not while using my barefoot shoes. I only had one broken when I was using my barefoot shoes. I think it may be time to retest using my barefoot shoes for some of my runs.
Good luck! If it helps, barefoot shoes aren't generally the cause of something new (as being barefoot is inherently normal). Instead, they are just really good at exposing hidden issues.
Hello, I’m a viewer from Singapore and I had a bad inversion sprained while playing football during X’mas in 2020. After the swelling in my ankle hadn’t subside after 5 months, I went to a orthopedist for MRI and thank you there was not cartilage damage. However, after trying physiotherapy for 3 months (prescribed exercise were theraband stretching in all directions, lunges - always a pain), the pain wasn’t going away so I self diagnosed it as ankle impingement. I’m gonna try doing this exercise for a month and update regularly here to let you know my progress. Hope to help people who are experiencing the same pain!
Update for 1st day after trying the banded exercise and using the lacrosse ball to massage the anterior part of the ankle, I can sense that the ROM has improved. I also tried dorsiflexion on a bosu ball and I felt a strange sensation of the impinged area sliding back and forth (not painful). I haven’t felt this relieve since my injury 9 months ago. Hope to see better progress in the coming days. Thanks so much for your video!
Update on day 2. I went out playing football today and oh my freaking god, the improvements are so massive, I super stoked. I was playing 95% pain free already. There were some times that I still experience some pain when I tried to kick to the ball using my left foot, using the right injured foot to pivot. Although the full ROM is not returned, I’m very motivated to continue doing this. Will update again once there is more improvements or by the end of next week.
Do try this exercise because it really helps! My ankle impingement has completed healed after 2 months of the exercise. I’m already back to playing football and actively exercising since my recovery. ROM is almost as good as before my injury. Stay positive on your road to recovery!
Thank you so much for your video. I have had this ankle issue for about a year and it's been really hindering my martial arts training. Having done the exercises, particularly the banded ankle stretch, for only a few days and I'm already feeling much better. Trained martial arts tonight and I didn't even feel the pain once.
had a grade 2 sprain 3 months back, and hoping to avoid surgery. i feel pain in the front of the ankle, especially while running up hill, well..jogging i should say because i can't sprint yet. will definitely try your exercises.
@@chrisigarashi7618since my last entry, i started being very aggressive with ankle strengthening exercises, and i've seen improvement. I'd recommend strengthening first, and avoid running if the pain is to the point where you're limping. If you're not limping while running, keep it to a jog. baby steps my friend. Believe me, I love running but i've been doing more ellyptical and cycling in the interim while the ankle gets stronger. Best of luck!
I was born with club foot deformity and has 3 surgeries in the past. The surgery was called triple fusion of the mid foot and I also have a short Achilles tendon and my ankle is high off the ground. My podiatrist said I have anterior tibial tendinitis and the pain is unreal when walking forward or moving foot upwards. Like a sharp pain in the front of the ankle that will halt me in my step. . Some of these exercises looks good and I have been given some exercises by my podiatrist, one which is standing on an incline and pushing my knee forward. Straight away I can feel the stretch and some relief in the pain. I also have my leg taped up along the path of the anterior from knee down to inside foot and this also helps. I want to find a way to strengthen this tendon as this problem has been going on for years and flare ups are becoming more frequent and more painful. Thanks you for the exercises, I will of course proceed with caution as my foot is not classed as normal and I don’t want to damage anything else!
Hey thanks for the video. I have two questions if that’s alright? 1. Can you use a massage gun to try to alleviate the tension on the tissue at the front of the ankle? I feel like it will yield similar results to the exercise with the ball. 2. How do you know if you’re putting to much pressure while doing these exercises? I feel some pain but it feels like healthy pain when I do the excercises with the ball. Is there a possibility that I could go to far and re injure the area if I apply too much pressure? Thanks again!
Great exercises!, Thanks, dont want to leave the tennis court in South Florida in the winter, primo weather, these exercises may keep me on the court! I get off and on inner ankle pain when I play, when I bend knee in dorsiflexion is when i get pain.It all started after I battled plantar fasciitis for about 3 months, I used a calf block doing those stretches constantly for the plantar fasciitis, even wore boot in dorsiflexion at times overnight, would wake up in pain and have to take boot off. inner ankle and top of foot where front of leg and foot meet. I believe it is ankle impingement, have not been officially diagnosed, just by my symptoms.
Thank you. I sprained my ankle yesterday but it did not swell up like usual (I sprained it a few time before) and the pain is in the front of the ankle and inside so I'm guessing it's an impingement. I did your exercises and it feels much better already. Any recommendations on how often to do them? I also have pain on the outside of the ankle but I guess that's the result of the sprain. Thanks again!
Great video! I had a noticeable improvement in range of motion after trying the stretches. I still have impingement on the front of my foot but have a good feeling after the progress made today! Do you recommend these daily? 2x per day?
Great to hear it helps! I usually recommend one good sessions a day where you walk away feeling like you've found a good balance between making strong progress without overdoing it. But they can be done more often throughout the day as long as it doesn't feel like it's stirring anything up!
Wow 15:35 out of all the videos I've seen to try sort my ankle.. I've never seen/or even thought about raised heel shoes being a cause. I always wear walking shoes which have a lot of heel elevation/ support.. often just around the house too. I noticed my idle resting point if standing bare foot is my bad foot will automatically go to its toes slightly. Never did I put 2+2 together. Thank you!
Hey I watched some other similar videos but the band is sitting more on the ankle where yours seem to be higher ( lower foot ). Is it correct ? Where should it actually be ? And I should be facing straight in direction of the band and not sideways right even if the pain is the outside ankle.
The top outside of my ankle hurts after running uphill. The pain tends to move around depending on how many miles I've run in a day or week. Running on level runs, not hilly, is generally less painful. I run in no-lift shoes.
Hello i have had the ankle inpingment for over 15 year yet have continued to play sports and run etc. so i know i have lot of scar tissue. For the band work, should that placed below the 2 ankle bones or above?the reason i ask is because other video that address this same topic show to place the band below the 2 bones of the ankle and you are showing it to be above... I hope to hear your response also thank you for making the video very informative!!
Hey mate! Technically, both can be done! Mechanically, it might be best to place it below, but trying above as well may expose a slightly different part of the stretch!
Thanks for the informative video. You mentioned flip flops are also bad but I thought they would be closer to the flatfoot shoes you showed. Could you help explain in more detail why flip flops aren't good footwear either?
Thanks for watching! In short, as soon as your toes have to hold onto the flip flop it changes the way the entire arch and foot function. The sole is flat which is technically ok, but considering you can’t run, kick a ball, or generally walk backwards in them makes your foot do things it shouldn’t over a long period of time!
@@YourWellnessNerd Wow thanks for your quick reply. That's really interesting to hear. So for general walking flip flops would be ok or you recommend against it? In summer I wear flipflops all the time. I have an issue with my ankle swelling around my sinus tarsi, since February this year and after two surgeries (removing some of the swollen synovium) I'm at a loss as doctors still haven't been able to diagnose the main cause. This was whilst doing a season of snowboarding, including heavy landings after lots of jumps, but I was also using custom insoles that had an arch way too high. (And your video got me thinking about foot postion and that a more natural, flat foot show might be healthier) After watching videos I don't think it's anterior impingement, as I don't have spurs on my tibia on my MRI/CTs. (I did have posterior ankle impingement though due to a spur which was removed successfully in my first surgery) Seems to be closer to sinus tarsi syndrome or something else. I wonder if you know if you can get osteophites or any other things that may get in the way with the lateral process of the talus where it connects with the calcaneous? That seems to be where most of the swelling/pain comes from, when just walking or even just standing and applying weight. I'm not sure if you have any thougths on that but you seem extremely knowledgable and would love to see if you had any guidance!
Sorry for long wait this time! For me, any use of a flip/flop will often come with hidden consequences - tight calves, stiff ankles etc. ideally I’d ask my patients to be barefoot as much as possible or go for a more self-securing sandal instead! I can’t really offer anything specific in the way of advice without assessing you, but from a general perspective I’d be really interested in looking at how stiff your ankles are and how that might be influencing the mechanics of the area!
I have a torn Tib/Fib ligament, and the talus feels like it. Is locked and won’t move or glide with the movement of the foot, causing me to Limp and had a really hard time walking. I don’t want surgery, but I already had therapy on it, but now it is stiff.
Hi!!! I just got diagnosed with anterior ankle impingement today… I am a college cheerleader who is frequently landing hard on my ankles unfortunately and it definitely makes the impingement worse (and is the leading cause). Would you say wearing braces/wrapping ankles is also effective during practices? My doctor said i could check out cortisone shots but im very unsure after reading all the good and bad reviews. Do you have any advice on how to attempt to decrease the pain of impingement while still being actively on your ankles at times? This is a tricky one but i need all the help i can get!!
Hey there! Unfortunately I can't give out specific advice without assessing someone first. From a general perspective the fastest way to help an impinged ankle is to un-impinge that ankle. Whether it's ankle mobility exercises or strength exercises. Bracing may help some but it can often be a try and see thing. If someone is trying to overcome an impingement while still being active it's often about balance. Doing what feels reasonable without stirring the symptoms up. At the end of the day it's important to have some tell you specifically why that ankle is impinging, and what you might need to do long term in attempt to resolve that!
I've had surgery twice but over 10 years ago but now it feels like the impingement is back would love to not go back down the surgery route so I hope this video helps
It was good for around 10 years but just lately I've been getting the same kind of symptoms as before so yes I got a few years out of the treatment. Also take in to consideration I do alot of hiking
I've had an impingement for a decade without knowing, got weaker and weaker, pops when I twist it. Got diagnosed yesterday. I'm going to try your rehab for a month. I have a bad feeling I have to have surgery though
@@brettwilson7680 two gears of having this I am now scheduling my appointment to schedule my surgery. Did you get the surgery? And if so, how did it go?
Is impingement common after a sprain? Sprained it a week ago just getting the motion back but I feel a shape impingement pain in the anterior medial. Thanks!!👊
You could argue there can be a connection there for some people. Traditionally, a lot of mechanical ankle impingements coincide with ankle joint stiffness or restriction - which is something we commonly see develop in those who've injured their ankle ligaments. Easy way to figure it out is to see if someone's ankle is stiffer post injury, free it up, and reassess their symptoms!
Thank you for this video. I’ve watched both of the anterior and posterior videos. I had a bad ankle sprain running about a month ago and cannot run at still. I do believe I have BOTH anterior and posterior impingement. In dorsal flexion I feel it both in the front and more so in the back(Achilles area). I have been doing these exercises and find it very hard to not aggravate the symptoms I feel the next day. Trying to stay in the range of motion just before I feel pain but cannot get it right. After 6 weeks off, I feel like I should at least be able to run a little bit but I am immediately met if intense pain in that posterior of the ankle. Please help
I can’t offer anything in the way of specific advice over the internet unfortunately Nate. It’s best you continue to seek help from those who can assess you and your specific symptoms.
A year and a half late, but I have a question for ya. Do you think these exercises would help with an anterior ankle impingement, coupled with an old (25y ago) very bad (foot was basically hanging off my leg like a tassle) ankle break? Since then, my ankle was pretty much normal for 25 years until I sprained it two years ago. Ever since I've had very sharp pain on dorsiflexion (very minor on plantarflexion) and much reduced forward motion. I've had it looked at by a podiatrist, several chiropractors, and about half a dozen orthopedic surgeons. I even had ankle debridement surgery done on it (2 months PT after) but the surgeon swears there wasn't much wrong with it that he could see, all he did was shave a really tiny bone spur and remove a few tiny bone fragments from the joint...he thought the hyaline layer was fine. MRI's show mild arthritis, obvious stress along the front tibia/talus connection, and tendons/ligaments look fine. One odd symptom is chronic inflammation in that joint that refused to go away. Some of the docs can't see how it's this debilitating, others think I need fusion (not doing that), but they all seem to agree it's the old break that is the real culprit here. But so far, nothing has given it any real improvement since the sprain. I'm 47yo, 170lbs, and in good health, but this impingement is starting to become a serious quality of life issue. I can't run anymore, stairs can be difficult, and any crouching is just plain awkward. Do you think any amount of ankle exercises would do anything for me, or is this something that I'll just have to live with? I fully realize a youtube comment section doesn't exactly cut it for a good synopsis of my issues, but I'm pretty desperate at this point.
Sorry to hear the ankle's making life difficult mate! Obviously I can't give any specific advice without assessing you for myself, but there are some general things to consider: - A healthy ankle needs to be strong in all directions - It also has to move freely in all directions - The way an ankle functions is more important than how it looks on a scan. Sometimes it's hard to thoroughly understand where an issue is at until we understand how the above are going. Once we find any holes in mobility, strength, or function then obviously it's important to work hard on rectifying them. If the structure of an area is strong, then it's reasonable to expect that once someone's mechanics have smoothed out the function should improve as well. Hope that give you some things to explore mate!
I have been told that my ankle is impinged due to having a tight calf muscle. Is there anything in particular that I can do or try to get the calf muscle to relax?
Hey Jenny, any general calf stretch will target the calf muscles. For many, It's important to work on any deeper joint capsule stiffness as well as per the exercises in the video!
Not sure if you still have tight calves, but the best method I found was to put my knee into my opposite calf while on the floor, then using something like the edge of a bed to push my torso up, putting further pressure down into my calf. I usually start in the meatiest part, hold there until pain goes away and then move onto next spot. After this then you can stretch with a straight leg and foot pointed up against a doorframe, pull yourself forward until you feel moderate stretch and hold for 3-5 mins
I had twisted my ankle at 90 degrees back in 2016 during work. I was too young at that time and unknowingly it did not recover completely as got repetitive hit during healing process.I showed couple of doctors in India at the beginning but they told my ligament got stretched and will not come to original shape. I tried hard and recently though progressive treatment, I showed to Ankle specialist Surgeon here in USA and within 2 meetings he diagnose Ankle Impingement as a Syndrome not streching of ligament and Ankle Arthroscopy as a treatment as all previous physical therapy were not helpful. Also advised to do iontophoresis and ultrasound physical therapy. He told me that I have scar tissue and bone spurs. I got tired of this ankle impingement as durimg dorsiflexion movement its paining and sometimes during normal standing also feel like something streching. Do you really think that these excercises will be helpful instead of suggested arthroscopy operation? Your advise would be highly appreciated as I am still yound and got freaked out since 6 years for this issue🙏🙏
I got hit by a car 2 months back February 8th 2021, I was crossing the road and this car appears all of a sudden and unfortunately the driver hit the brake but I had a slight push and my left foot twisted twice. 5 years back I fractured my same foot. But I had no problem with the foot until the lockdown started in 2020. I used to do heavy exercises and the foot never bothered me. But as soon as I stopped running and training due to lockdown my foot started to ache and it started to feel like someone’s literally pulling my foot 😔 I went to the ortho and he diagnosed it as peroneal tendinitis and recommended me to due some stretching and exercises and all the pain vanished away in few months. But recently since the same foot twisted again the pain is just not going away. It’s been more than 2 months and there’s swelling at this particular area above the bony part. I went to the ortho he said it as lateral gutter impingement and he said to opt physiotherapy and insole due to flat foot, I continue to do those exercises and stretches but the pain keeps getting worse. It has come to a point where it’s giving me a hard time to sleep. I was doing exercise like heel raises and stuff but now stopped because I feel like I am putting a lot of stress on it ☹️ is there anything you guys can recommend? Please help me, I cannot with the pain anymore 😔🙏🏻
It's hard to be too specific over the internet unfortunately as you can only give appropriate advice after a thorough assessment. Having said that, the banded ankle stretch is usually a good one for most impingements. In terms of flat feet, here's another video to check out in the hope that improving your feet may also help improve how you load the area! ruclips.net/video/-CKcOn6ycKY/видео.html
i don't have pain but just a jamming in front of the knee leading to limited dorsiflexion due to a past ankle sprain and i have been playing soccer with that limited dorsiflexion for a decade now, do you think i can improve dorsiflexion and ankle mobility after this much time with just exercise or has it become a chronic issue now that can only be resolved with surgery?
Have you tried doing the knee to wall test? You should be able to do at least 5 inches and you should be safe. The difference between your healthy and problematic ankle should be no more than 10 %.
It can be! But it always needs to be performed within someones own comfortable tolerance. Each person should quickly know whether they need a softer ball/softer surface! Hope it helps though!
I had ankle sprain. Its been 3 months but not healed completely. According to MRI report - Small focus of scarring along the dorsal aspect of the talonavicular joint, partly encasing the superficial peroneal neurovascular bundle, just deep to the extensor hallucis and digitorum tendons, corresponding to the location of the pain marker. Anterior impingement is considered. The ankle ligaments are intact. Underlying laxity cannot be adequately assessed on MRI. Can this be healed naturally or does it require a surgery?
You'd need someone to assess you in person to make that call Saksham unfortunately. Usually a period of rehab is advised before any surgical considerations as most people have to work on specific things regardless. Often we say its best to focus on those rehab things first and then consider surgery at a later date if the need is still there and the surgery isnt deemed urgent.
I broke my fib/tib and went to PT for a year, have tried every exercise and seen every video and my ankle has not improved at all and ive had 4 ankle surgeries for diffrent reasons and still not postive outcome
Thanks so much for this video. I did ballet growing up so I have a big ROM in my ankles. Even with the impingement (which started after I took up running and squats), my dorsiflexion range is pretty good. But then even walking is painful. Is that normal, or do I have the wrong diagnosis?
You can certainly impinge a flexible ankle, and you can also be a flexible person but have a stiff ankle compared to the other side. I unfortunately can't be too specific to your case, but there is usually a mechanical breakdown somewhere that can be linked to it!
the only time my ankle hurts is when my ankle goes inward and i push. i do these and my ankle feels better for a little bit but after a while it starts to hurt again. is there any input you could give me at all, thank you.
Hi, thanks for the video. My consultant has specifically told me to wear special custom made insoles and to avoid flat shoes. When I keep up the physio exercises prescribed, tge ankle has more mobility and less pain/recovery from pain. When I stop, things go back to where they were. I still don't really understand much about my ankle impingement but want to know if it can be healed..
Brother my ankle was paining when it was going to dorsiflexion and I'm not able to run and not able to do any sports activity my age is 20.. please give me some tips... For getting normal. Please reply 🙏
@@YourWellnessNerd my front ankle on the medial side it's pinching and it's hurting heavily while dorsiflexion I'm not able to run and walk for long. It's fully paining.. it's since 4years doctors not having any answers with them can you please help me
this is the only thing that is different than the rest. i feel like they just reciting the same thing like in somewhere else. i have a massive impingement on my right ankle and i cant squad at all. i hurts like hell like my bone is scissoring a nerve. i will keep trying to use the ball. is this tissue able to disappear over time? i didn't let it be screened yet but i assume that a bonie overgrowth is likely. but only surgery will help against this i assume. what is your experience on, assuming i don't need surgery, how long it approximately takes to improve this
It really depends on the individual Backi. It can be a bony impingement due and/or a mechanical one. If it's more mechanical, freeing up the stiff and tight spots may help, but if it has evolved to become a bony one, surgery can be a viable option under the right circumstances.
@@YourWellnessNerd thank you very much for answering. you were the only one of all the RUclips Channels. my english isnt so good but i want to pay my thanks. i feel taken serious. i will continue the ball thing and try to sheer away that tissue. thank you very much
Hi mate I need help. I’m one of the ones with an impingement from surfing, physio, cortisone didn’t work so I had an arthroscopy last October. Didn’t work!! So they went in again to shave off some bone spurs and a small piece of bone off my takis… DIDNT WORK!!! Still pinching after 2 surgeries, 3 steroid injections… PLEASE HELP I want to surf
I have a bony spur front of the ankle like ankle anterior..I can't sleep from the pain what should I do please help ..the bony thing is so stiff and pain all day please help ..can I heal this without surgery ? What should I do
I can't comment specifically unfortunately as I can't assess you for myself, but it's best you have it checked out for the best opinion and management for you. Hopefully the exercises in the video offer some assistance!
I have been doing this for a few weeks now and can notice the pain is shifted a bit to the left part instead of in the middle, like in the beggining. Is that good?
As long as you feel things are heading in the right direction it's all good. Some people need to play around with different angles with the ankle stretch to find their most relevant restrictions.
Hi, I broke my ankle, almost a year ago, and still have stiffness in the anterior, sort of in-line with my big toe. I only really notice it while trying to squat flat-footed. Additionally my knee clicks when I walk, and especially when I attempt to squat flat-footed. Is this a symptom of ankle impingement, and how worried should I be about my knee clicking? The knee doesn't hurt while walking, and my ankle is painless day-to-day when not trying to squat. I just really don't want to end up with arthritis because of that damn click, for instance. Hope you see this, and thank you for the vid.
Clinically it can be different for each person, but I find deeper ankle joint restrictions tend to precede calf muscle tightness as a cause. Either way, each person can figure it out by testing their dysfunction before and after stretching both to see which one has a bigger and longer lasting impact.
@@YourWellnessNerd Thank for the reply. I have also heard that the calf will tighten up to protect a previously injured ankle. It makes sense the body would restrict the ankle motion via a tight calf so as to not cause additional damage. Do you feel the same?
I am unable to flex my ankle upwards toward my head but I have 0 pain in the ankle. It’s very strange and very uncomfortable feeling. However, the muscle at the front of my shin bone is constantly numb especially when I’ve walked or worked out a lot. Pls help
I don't think that the last ball exercise or finger pressure one actually does not do any good. I would also advise against flat shoes. You need the opposite, shoes that could create a better foot rolling motion, to avoid compression. For example those Balance sneakers are pretty good for that.
I can't speak to individual results but as a rule freeing up the ankle often helps with impingement. As as someone is trying to find their specific stiff areas it tends to be effective
@@YourWellnessNerd Thank you! I have ligamentous laxity and chronically unstable ankles which were working fine for me until recently when I developed impingement. I had just come off a phone call with an Ortho surgeon discussing the possibility of surgery (which I really don't want) and I liked how you pointed out that the underlying issues need to be corrected first/also. The explanation about how shoes (even "sports" shoes) can restrict ankle mobility was brilliant. May I ask your views about using an ankle brace -- right now my ankle is swollen and sore; the stretches do help but I am on my feet all day and wearing a brace seems to delay the onset of soreness.
sir i urgently need a help, first 10 months ago i got heavy ankle twist or sprain happened when i m running really fast to catch the ball,i hit my ball of foot to stone ,then after 10 days i m suffering from swelling,toe extension, i tried bandage for 20 days but not works for a month i used only heel to walk ,not full feet then when i started to fully walk ,my knee hip starts to pain then i consultant neurologist he done mri of ls spine he said multiple pivd ,l5s1 l4l5 but after consulting physiotherapist he said it's because of ankle sprain all these happened, knee is Patellofemoral so I'm confused what causing and how to fix ,i have minor pain when I bend ankle joint now knee hip back neck is lot now
Hi is there any mountain bikers on here that have found what works best for a anterior impingement ? I can’t go over a drop or a rock without it pinching
Has this improved for you? I'm in the same boat right now and it sucks not being able to ride. Would appreciate any tips if you've fixed your impingement.
Hey Jay, surgery is a very individual choice based on your specific circumstances. Its never a bad decision for ankle impingement, I just find its important to clear as much mechanical dysfunction as possible in the hope that surgery can be avoided. Either way, I'd want my patients to go after those mechanical issues even after they have surgery so I find its best to try it pre-surgery and see how good things can get.
Hey Christina! I can't speak to the specifics of your situation, but if someones ankle joint capsule is stiff amongst similar symptoms and is contributing to the mechanical breakdown associated with those symptoms, it's reasonable to assume that improving the function of the ankle may also improve how the ankle feels. If bony abnormalities are physically too big of an issue for someone to overcome with conservative rehab surgery may then be an option. If you're worried at all, it's best to see a Physio/doctor so they can provide you with the best advice possible (if you haven't already!)
@@YourWellnessNerd I am being followed by a podiatrist. He has me in a brace for now. Next month we are trying an injection. If no improvement with that next step is surgery. The spurs and arthritis is pretty bad, one of the worst cases he has seen. Also reinjured my ankle in March by unknowingly breaking my tibia which may have contributed to the pain, issues I’ve been struggling with since a bad sprain in 2017 that started all this mess. Not what I need on top of battling terminal brain cancer. (Glioblastoma)
If you ask any podiatrist, they will not recommend a flat shoe or bare feet. Especially if you have front ankle impingement - you need to have your heel a bit higher than the front of your foot (to open up that ankle and take pressure off of it) - this will be apparent if you have this issue. As a sufferer of torn ligaments, I know al,mtn well the pain and damage from flat shoes
my ankle is completely mobile and moves fine, but i ride BMX , and when i land hard , my back foot dorsiflexes upwards against the pedal, and it just shoots a sharp stabbing pain in front of my ankle, it lasts for about 45seconds then it is fine, i also have no issue walking and running, but just that extreme force hurts it, ive been riding my bike for about 10 years and never had this happen until i just landed really awkward and got that pain for the first time ever, and ever since that time, it keeps happening when i ride, and now its quite bad where i dont even go out to ride, i took a 3 week break, it was fine but then happened again( although not as bad as it used to) what should i do??
same here this happen after i bought 800$ custom parts to upgrade my bmx i wanna ride so bad but i cant do any tricks with it if you found a solution tell me please
@@omzxa8415i have not, i went to a sports doctor 5 days ago,and he gave me some excercises to do for a week to strenghten my muscles around my ankle then i will go back for another check up in a couple of days
There isn't really a specific number to be fair, you just want to do enough so that you make change. Ie, the banded ankle stretch works even after 10-20 seconds, but may give more benefit depending on the person for 2 mins!
@@YourWellnessNerd thanks, yeah I did the band for 2 minutes 2 set. And the ball roll for a bit. My anterior ankle is pretty sore rn so I hope that’s a good thing
Anybody else start limping through out the day with a painful sensation in the impingement spot. I wear custom insert they help but the pain is unbearable for a while.
exercise 1: banded ankle flex exercise 2: up and down and around with foot exercise 3: up and down and around with foot with lacrosse ball. hate when author doesn't list.
I had an ankle surgery five years ago on my right ankle, which i had twisted severely around 10 times over the years. Scar tissue and bone were removed from the ankle joint. Nothing changed, my ankle still feels blocked. I did the wall test to check ankle ROM and score around 18 cm on the left (healthy) and 11-12 cm on my operated right ankle. i try to massage my calf muscle and try to create room inside the joint with different tecniques but nothing seems to help, the ankle is jammed. Would like to know what the real cause is. Going for MRI next week and possibly new surgery ahead. Just a bit sceptical because i had one and it did not release the ankle. I have no pain, but when playing soccer i and running the right ankle is a bit unstable, affects my running and movement. Have heard that lack of ankle dorsiflexion put more preassure on the knees which can result in jumpers knee, which i had and underwent surgery for simultaneously. Would like to hear your thoughts!
@@sdp00888 I did a MRI scan earlier this year. The results showed that i have bone spurs and damaged cartilage which might block the ankle range of motion. The doctor told me that even after surgery bones spurs can form again, which seems to be the case. I can increase ROM with some excercises that I think I should do more often. Have you found techniques to improve ROM?
@@riki9707 I have not found any exercises that have helped with ROM. I feel like I’ve tried everything. Just today I found a treatment option by the name of Prolotherapy. Don’t know much about it but I’m looking into it. I just want to be able to squat and do Olympic lifts with proper mechanics.
@@sdp00888 I see, it's very frustrating to have. But I hope that one that you mention or something will help you to do the things you want to! Good luck!
@@YourWellnessNerd Hi, may I ask why does it work even it is against anthrokinematics? I have anterior ankle impingement but it really didin't get better after I get the talus post. mobilization about 3-5 times, and I was getting really confuse about it since it really against what I've learned in PT
Genuinely hope these exercises help un-impinge those ankles!
Do these work even if the issue is bony?
Thank God for you sir, I just injured my ankle yesterday at work, and was pretty nervous, because I couldn’t walk and had to pull out my crutches!
I started doing your exercises and I received immediate results, I was able to put the crutches down the same day!
God bless you!! Great Video!
Thank you Jesus 🙌🏽
Great to hear mate! Hope things recover quickly!
@@YourWellnessNerd Hi, after a good couple of months with no pain , it has now come back and the exercises that were once working , now dont at all 😢. The pain stops me walking forward and I turn my foot outward to walk. I Believe , I may have a talus bone spur so I’m seeking orthopaedic advice.
My X-rays show the gap between the femur and talus is not a completely clear cavity.
Thanks for your videos anyway ❤
This is by far the best video on ankle impingement. Thank you so much.
Awesome to hear, hope its helpful!
When I was 16 I had a nerve injury in my lower back, which ran all down through my L5 nerve. I've had a foot drop since with about 85% recovery. Now at 30, I've started to get impingement in that same ankle. Thanks for the tips and explaining the anatomical functionality! It really helps to understand the reasoning for these exercises.
Good luck with your rehab mate!!!
Great video The best i have seen. Great presenter who knows his business. I learnt a lot. Thanks very much
Appreciate it mate! Hope it helps!
Thank you for the video mate! I have actually made some progress with my front ankle impingement ever since I’ve seen your videos. I kept doing the banded ankle stretch and a few days ago I massage my ankle and did the banded ankle stretch with other leg stretches once more and magically my ankle has been more loose and it didn’t stiff up for days! (instead for just a night 😄). I’m definitely going to look into that minimalist shoe that you brought up. Thanks again for your wisdom mate!
Fantastic to hear David! As I said in the video make I encourage my patients to make them a long term goal and work down to them as able. Keep up the hard work!
Excellent - will follow your advice. Thank you!
Hope it helps Richard!
This video is very helpful, my ankle is feeling much better. I will do this exercise everyday from now onwards let’s see how it will go. Thank you for posting this video
Great hear it helps Ankish!
What is you experience so far, would you recommend me to start these exercises?
Best regards
Wow finally, the right video and exercises for my issues. I almost just feel my whole ankle releasing it's tension, and although one session of all these stretches and targeting didn't fully cure the jamming I'm getting at the end of my range, I have a much further end range to push to and generally more relaxed ankle and foot! A sure sign that this should really help me out after habitually adopting it on a daily basis
Great to hear its hitting the right area mate! Hope there's some more room to improve!
Wow! Massaging out the point of swelling and pain - so much graveling noise and sensation at first! - did wonders! Also the realignment. . .thank you!
Glad you found some benefit Kim!
Great explanation- especially the soft tissues around soft tissues affected by infringed ankle!
🤓
These exercises helped immediately. Feels so much easier. Thanks
Awesome to hear Joan!
Great video man. That massage with the lacrosse ball and fingers has helped. However, at 8:00, I would advise against external rotation of the the ankle/talus because that can drive the joint forward causing more impingement. I’ve found getting some internal rotation of the tibia (guiding with hands) is more helpful when seeking dorsiflexion.
I hear you mate! The thing for each person to figure out is which direction is restricted. Some may feel a little more impingement with IR or ER. Ideally we should feel loose in both directions as both could in theory restrict that dorsiflexion. Appreciate your input mate!
I am starting these exercises today. I’m hopeful it will help.
Hope they help too mate!
Super video! I’ve realised I have an ankle impingement and the banded exercises seem to alleviate the symptoms a lot…. Albeit the blocking feeling still is there. Desperate to avoid surgery (had arthroscopy last September for ligament damage) again and get back to running…. Was experiencing ability to run for a few km but then a sharp sensation which I thought was a resprain, however no swelling and I’m pretty sure I have an impingement as the symptoms are exactly as you describe and improve at least in the short term when I do exercise you lay out! 🎉🎉🎉 just need to keep going with it and maybe brave another run post stretchy stuff
Hope it continues to help Ben!
Im fascinated to see if this helps. I was run over five years ago and really crushed my ankle so I have a lot of plates and pins in my ankle. Mid 50’s and apparently I now have a ton of crunchy arthritis in there
Hope it does Deborah! Let me know how you find it!
I am hoping this will work for me. I am a runner and have had a variety of foot injuries from plantar fasciitis to broken metatarsal bones. Now I am fighting an ankle impingement. This video makes sense to me, so I will try your recommendations. I used to run in barefoot shoes, but my doctor told me that they were likely the cause of my broken metatarsal bones. But I have broken the metatarsal bones in both feet and the worse case (3 broken) was not while using my barefoot shoes. I only had one broken when I was using my barefoot shoes. I think it may be time to retest using my barefoot shoes for some of my runs.
Good luck! If it helps, barefoot shoes aren't generally the cause of something new (as being barefoot is inherently normal). Instead, they are just really good at exposing hidden issues.
@@YourWellnessNerd Thanks for that. I have an appointment with my Chirroparactor on Wednesday and see my fitness trainer on Saturdays.
Hello, I’m a viewer from Singapore and I had a bad inversion sprained while playing football during X’mas in 2020. After the swelling in my ankle hadn’t subside after 5 months, I went to a orthopedist for MRI and thank you there was not cartilage damage. However, after trying physiotherapy for 3 months (prescribed exercise were theraband stretching in all directions, lunges - always a pain), the pain wasn’t going away so I self diagnosed it as ankle impingement. I’m gonna try doing this exercise for a month and update regularly here to let you know my progress. Hope to help people who are experiencing the same pain!
Best of luck with it Cheng! I'm looking forward to reading how you go!
Update for 1st day after trying the banded exercise and using the lacrosse ball to massage the anterior part of the ankle, I can sense that the ROM has improved. I also tried dorsiflexion on a bosu ball and I felt a strange sensation of the impinged area sliding back and forth (not painful). I haven’t felt this relieve since my injury 9 months ago. Hope to see better progress in the coming days. Thanks so much for your video!
Update on day 2. I went out playing football today and oh my freaking god, the improvements are so massive, I super stoked. I was playing 95% pain free already. There were some times that I still experience some pain when I tried to kick to the ball using my left foot, using the right injured foot to pivot. Although the full ROM is not returned, I’m very motivated to continue doing this. Will update again once there is more improvements or by the end of next week.
@@i7oons additional update?
Do try this exercise because it really helps! My ankle impingement has completed healed after 2 months of the exercise. I’m already back to playing football and actively exercising since my recovery. ROM is almost as good as before my injury.
Stay positive on your road to recovery!
had bad sprain 4 months ago, the impingment was still quite painful, but a few days of doing this has nearly cured it completely.
Thank you so much for your video. I have had this ankle issue for about a year and it's been really hindering my martial arts training. Having done the exercises, particularly the banded ankle stretch, for only a few days and I'm already feeling much better. Trained martial arts tonight and I didn't even feel the pain once.
Amazing mate! Glad to hear the exercises from the video have been potentially helpful so far!
This has been incredibly helpful, thank you!!!
Amazing to hear Bridget! Hopefully it's helps you improve things long term!
had a grade 2 sprain 3 months back, and hoping to avoid surgery. i feel pain in the front of the ankle, especially while running up hill, well..jogging i should say because i can't sprint yet. will definitely try your exercises.
Let me know how you go John, good luck!
Is it safe to run still with pain? I have pain as well but still can run without it hurting really bad
@@chrisigarashi7618since my last entry, i started being very aggressive with ankle strengthening exercises, and i've seen improvement. I'd recommend strengthening first, and avoid running if the pain is to the point where you're limping. If you're not limping while running, keep it to a jog. baby steps my friend. Believe me, I love running but i've been doing more ellyptical and cycling in the interim while the ankle gets stronger. Best of luck!
@@johnelig7723 Okay, great. Thank you for the informative reply mate.
How's your ankle now? How long did it take for you to go back to running without any pain?
Will try this for a few months. Pressing the fingers technique felt like something loosened up
Hope it helps!
Amazing exercises, particularly the one with the band. It worked immediately and instantly felt my ankle loosen up. Thank you so much.
Brilliant to hear Patrick! Glad they helped!
I was born with club foot deformity and has 3 surgeries in the past. The surgery was called triple fusion of the mid foot and I also have a short Achilles tendon and my ankle is high off the ground.
My podiatrist said I have anterior tibial tendinitis and the pain is unreal when walking forward or moving foot upwards. Like a sharp pain in the front of the ankle that will halt me in my step. . Some of these exercises looks good and I have been given some exercises by my podiatrist, one which is standing on an incline and pushing my knee forward. Straight away I can feel the stretch and some relief in the pain. I also have my leg taped up along the path of the anterior from knee down to inside foot and this also helps.
I want to find a way to strengthen this tendon as this problem has been going on for years and flare ups are becoming more frequent and more painful.
Thanks you for the exercises, I will of course proceed with caution as my foot is not classed as normal and I don’t want to damage anything else!
Best of luck on journey Anna! I hope the video helps in some way too!
Hey thanks for the video. I have two questions if that’s alright?
1. Can you use a massage gun to try to alleviate the tension on the tissue at the front of the ankle? I feel like it will yield similar results to the exercise with the ball.
2. How do you know if you’re putting to much pressure while doing these exercises? I feel some pain but it feels like healthy pain when I do the excercises with the ball. Is there a possibility that I could go to far and re injure the area if I apply too much pressure?
Thanks again!
I was finding nothing on this in articles, and I have a makeshift tib bar, would that help?
Thanks man!
It really depends on the person. The tib bar might help with strength, but most people need to free up that deeper ankle joint capsule!
@@YourWellnessNerd Sounds good thanks!
Great exercises!, Thanks, dont want to leave the tennis court in South Florida in the winter, primo weather, these exercises may keep me on the court! I get off and on inner ankle pain when I play, when I bend knee in dorsiflexion is when i get pain.It all started after I battled plantar fasciitis for about 3 months, I used a calf block doing those stretches constantly for the plantar fasciitis, even wore boot in dorsiflexion at times overnight, would wake up in pain and have to take boot off. inner ankle and top of foot where front of leg and foot meet. I believe it is ankle impingement, have not been officially diagnosed, just by my symptoms.
Thank you. I sprained my ankle yesterday but it did not swell up like usual (I sprained it a few time before) and the pain is in the front of the ankle and inside so I'm guessing it's an impingement. I did your exercises and it feels much better already. Any recommendations on how often to do them? I also have pain on the outside of the ankle but I guess that's the result of the sprain. Thanks again!
Glad it may have helped! Hope it’s since settled!
Great video! I had a noticeable improvement in range of motion after trying the stretches. I still have impingement on the front of my foot but have a good feeling after the progress made today! Do you recommend these daily? 2x per day?
Great to hear it helps! I usually recommend one good sessions a day where you walk away feeling like you've found a good balance between making strong progress without overdoing it. But they can be done more often throughout the day as long as it doesn't feel like it's stirring anything up!
Wow 15:35 out of all the videos I've seen to try sort my ankle.. I've never seen/or even thought about raised heel shoes being a cause. I always wear walking shoes which have a lot of heel elevation/ support.. often just around the house too. I noticed my idle resting point if standing bare foot is my bad foot will automatically go to its toes slightly. Never did I put 2+2 together. Thank you!
Hope it helps!
Hey I watched some other similar videos but the band is sitting more on the ankle where yours seem to be higher ( lower foot ). Is it correct ? Where should it actually be ? And I should be facing straight in direction of the band and not sideways right even if the pain is the outside ankle.
The top outside of my ankle hurts after running uphill. The pain tends to move around depending on how many miles I've run in a day or week. Running on level runs, not hilly, is generally less painful. I run in no-lift shoes.
Hope things have improved since mate!
Mine is from toe shoes, yes ballet. PT has helped.
Hello i have had the ankle inpingment for over 15 year yet have continued to play sports and run etc. so i know i have lot of scar tissue. For the band work, should that placed below the 2 ankle bones or above?the reason i ask is because other video that address this same topic show to place the band below the 2 bones of the ankle and you are showing it to be above... I hope to hear your response also thank you for making the video very informative!!
Hey mate! Technically, both can be done! Mechanically, it might be best to place it below, but trying above as well may expose a slightly different part of the stretch!
@@YourWellnessNerd ok thank you I’ll give it a whirl !
Cannot wait to try 11:00 exercise!
Hope it helps Olivia!
Great video thank you!
You're welcome! Hope its helpful!
Thanks for the informative video.
You mentioned flip flops are also bad but I thought they would be closer to the flatfoot shoes you showed.
Could you help explain in more detail why flip flops aren't good footwear either?
Thanks for watching! In short, as soon as your toes have to hold onto the flip flop it changes the way the entire arch and foot function. The sole is flat which is technically ok, but considering you can’t run, kick a ball, or generally walk backwards in them makes your foot do things it shouldn’t over a long period of time!
@@YourWellnessNerd Wow thanks for your quick reply. That's really interesting to hear.
So for general walking flip flops would be ok or you recommend against it? In summer I wear flipflops all the time.
I have an issue with my ankle swelling around my sinus tarsi, since February this year and after two surgeries (removing some of the swollen synovium) I'm at a loss as doctors still haven't been able to diagnose the main cause. This was whilst doing a season of snowboarding, including heavy landings after lots of jumps, but I was also using custom insoles that had an arch way too high. (And your video got me thinking about foot postion and that a more natural, flat foot show might be healthier)
After watching videos I don't think it's anterior impingement, as I don't have spurs on my tibia on my MRI/CTs. (I did have posterior ankle impingement though due to a spur which was removed successfully in my first surgery)
Seems to be closer to sinus tarsi syndrome or something else.
I wonder if you know if you can get osteophites or any other things that may get in the way with the lateral process of the talus where it connects with the calcaneous? That seems to be where most of the swelling/pain comes from, when just walking or even just standing and applying weight.
I'm not sure if you have any thougths on that but you seem extremely knowledgable and would love to see if you had any guidance!
Sorry for long wait this time! For me, any use of a flip/flop will often come with hidden consequences - tight calves, stiff ankles etc. ideally I’d ask my patients to be barefoot as much as possible or go for a more self-securing sandal instead! I can’t really offer anything specific in the way of advice without assessing you, but from a general perspective I’d be really interested in looking at how stiff your ankles are and how that might be influencing the mechanics of the area!
I have a torn Tib/Fib ligament, and the talus feels like it. Is locked and won’t move or glide with the movement of the foot, causing me to
Limp and had a really hard time walking. I don’t want surgery, but I already had therapy on it, but now it is stiff.
Hope you’ve since found the answer Laura! If you have, please feel free to let me know what worked!
Well said much appreciated
Hope it helps!
Hi!!! I just got diagnosed with anterior ankle impingement today… I am a college cheerleader who is frequently landing hard on my ankles unfortunately and it definitely makes the impingement worse (and is the leading cause). Would you say wearing braces/wrapping ankles is also effective during practices? My doctor said i could check out cortisone shots but im very unsure after reading all the good and bad reviews. Do you have any advice on how to attempt to decrease the pain of impingement while still being actively on your ankles at times? This is a tricky one but i need all the help i can get!!
Hey there! Unfortunately I can't give out specific advice without assessing someone first. From a general perspective the fastest way to help an impinged ankle is to un-impinge that ankle. Whether it's ankle mobility exercises or strength exercises. Bracing may help some but it can often be a try and see thing. If someone is trying to overcome an impingement while still being active it's often about balance. Doing what feels reasonable without stirring the symptoms up. At the end of the day it's important to have some tell you specifically why that ankle is impinging, and what you might need to do long term in attempt to resolve that!
I hand an ankle scope surgery last fall and my ankle pain has only worsened. I’m pretty sure I have ankle impingement
I've had surgery twice but over 10 years ago but now it feels like the impingement is back would love to not go back down the surgery route so I hope this video helps
Hope it helps too mate! Please let me know how you go with it!
Did the surgery help at all after the surgery? I am scheduled for surgery and I would like to know if it is worth it
It was good for around 10 years but just lately I've been getting the same kind of symptoms as before so yes I got a few years out of the treatment. Also take in to consideration I do alot of hiking
I've had an impingement for a decade without knowing, got weaker and weaker, pops when I twist it. Got diagnosed yesterday. I'm going to try your rehab for a month. I have a bad feeling I have to have surgery though
Posterior ankle impingement by the way
In the same boat as you man, had mine for about 7 months and didn’t know what it was
Hey man any update on your ankle impingement? Suffering with the same problem
@@brettwilson7680 two gears of having this I am now scheduling my appointment to schedule my surgery. Did you get the surgery? And if so, how did it go?
Is impingement common after a sprain? Sprained it a week ago just getting the motion back but I feel a shape impingement pain in the anterior medial. Thanks!!👊
Sharp***
You could argue there can be a connection there for some people. Traditionally, a lot of mechanical ankle impingements coincide with ankle joint stiffness or restriction - which is something we commonly see develop in those who've injured their ankle ligaments. Easy way to figure it out is to see if someone's ankle is stiffer post injury, free it up, and reassess their symptoms!
Thank you for this video. I’ve watched both of the anterior and posterior videos. I had a bad ankle sprain running about a month ago and cannot run at still. I do believe I have BOTH anterior and posterior impingement. In dorsal flexion I feel it both in the front and more so in the back(Achilles area). I have been doing these exercises and find it very hard to not aggravate the symptoms I feel the next day. Trying to stay in the range of motion just before I feel pain but cannot get it right.
After 6 weeks off, I feel like I should at least be able to run a little bit but I am immediately met if intense pain in that posterior of the ankle. Please help
I can’t offer anything in the way of specific advice over the internet unfortunately Nate. It’s best you continue to seek help from those who can assess you and your specific symptoms.
A year and a half late, but I have a question for ya. Do you think these exercises would help with an anterior ankle impingement, coupled with an old (25y ago) very bad (foot was basically hanging off my leg like a tassle) ankle break?
Since then, my ankle was pretty much normal for 25 years until I sprained it two years ago. Ever since I've had very sharp pain on dorsiflexion (very minor on plantarflexion) and much reduced forward motion. I've had it looked at by a podiatrist, several chiropractors, and about half a dozen orthopedic surgeons. I even had ankle debridement surgery done on it (2 months PT after) but the surgeon swears there wasn't much wrong with it that he could see, all he did was shave a really tiny bone spur and remove a few tiny bone fragments from the joint...he thought the hyaline layer was fine. MRI's show mild arthritis, obvious stress along the front tibia/talus connection, and tendons/ligaments look fine. One odd symptom is chronic inflammation in that joint that refused to go away. Some of the docs can't see how it's this debilitating, others think I need fusion (not doing that), but they all seem to agree it's the old break that is the real culprit here.
But so far, nothing has given it any real improvement since the sprain. I'm 47yo, 170lbs, and in good health, but this impingement is starting to become a serious quality of life issue. I can't run anymore, stairs can be difficult, and any crouching is just plain awkward. Do you think any amount of ankle exercises would do anything for me, or is this something that I'll just have to live with? I fully realize a youtube comment section doesn't exactly cut it for a good synopsis of my issues, but I'm pretty desperate at this point.
Sorry to hear the ankle's making life difficult mate! Obviously I can't give any specific advice without assessing you for myself, but there are some general things to consider:
- A healthy ankle needs to be strong in all directions
- It also has to move freely in all directions
- The way an ankle functions is more important than how it looks on a scan.
Sometimes it's hard to thoroughly understand where an issue is at until we understand how the above are going. Once we find any holes in mobility, strength, or function then obviously it's important to work hard on rectifying them. If the structure of an area is strong, then it's reasonable to expect that once someone's mechanics have smoothed out the function should improve as well. Hope that give you some things to explore mate!
I have been told that my ankle is impinged due to having a tight calf muscle. Is there anything in particular that I can do or try to get the calf muscle to relax?
Hey Jenny, any general calf stretch will target the calf muscles. For many, It's important to work on any deeper joint capsule stiffness as well as per the exercises in the video!
@@YourWellnessNerd Amazing thank you so much 😊 I will definitely be trying the exercises in the video too!!
I got a gastrocnemius release surgery as my last resort cause I was born with tighter calf’s and it does feel better.
Not sure if you still have tight calves, but the best method I found was to put my knee into my opposite calf while on the floor, then using something like the edge of a bed to push my torso up, putting further pressure down into my calf. I usually start in the meatiest part, hold there until pain goes away and then move onto next spot. After this then you can stretch with a straight leg and foot pointed up against a doorframe, pull yourself forward until you feel moderate stretch and hold for 3-5 mins
I had twisted my ankle at 90 degrees back in 2016 during work. I was too young at that time and unknowingly it did not recover completely as got repetitive hit during healing process.I showed couple of doctors in India at the beginning but they told my ligament got stretched and will not come to original shape. I tried hard and recently though progressive treatment, I showed to Ankle specialist Surgeon here in USA and within 2 meetings he diagnose Ankle Impingement as a Syndrome not streching of ligament and Ankle Arthroscopy as a treatment as all previous physical therapy were not helpful. Also advised to do iontophoresis and ultrasound physical therapy. He told me that I have scar tissue and bone spurs. I got tired of this ankle impingement as durimg dorsiflexion movement its paining and sometimes during normal standing also feel like something streching. Do you really think that these excercises will be helpful instead of suggested arthroscopy operation?
Your advise would be highly appreciated as I am still yound and got freaked out since 6 years for this issue🙏🙏
I got hit by a car 2 months back February 8th 2021, I was crossing the road and this car appears all of a sudden and unfortunately the driver hit the brake but I had a slight push and my left foot twisted twice. 5 years back I fractured my same foot. But I had no problem with the foot until the lockdown started in 2020. I used to do heavy exercises and the foot never bothered me. But as soon as I stopped running and training due to lockdown my foot started to ache and it started to feel like someone’s literally pulling my foot 😔 I went to the ortho and he diagnosed it as peroneal tendinitis and recommended me to due some stretching and exercises and all the pain vanished away in few months. But recently since the same foot twisted again the pain is just not going away. It’s been more than 2 months and there’s swelling at this particular area above the bony part. I went to the ortho he said it as lateral gutter impingement and he said to opt physiotherapy and insole due to flat foot, I continue to do those exercises and stretches but the pain keeps getting worse. It has come to a point where it’s giving me a hard time to sleep. I was doing exercise like heel raises and stuff but now stopped because I feel like I am putting a lot of stress on it ☹️ is there anything you guys can recommend? Please help me, I cannot with the pain anymore 😔🙏🏻
It's hard to be too specific over the internet unfortunately as you can only give appropriate advice after a thorough assessment. Having said that, the banded ankle stretch is usually a good one for most impingements. In terms of flat feet, here's another video to check out in the hope that improving your feet may also help improve how you load the area! ruclips.net/video/-CKcOn6ycKY/видео.html
i don't have pain but just a jamming in front of the knee leading to limited dorsiflexion due to a past ankle sprain and i have been playing soccer with that limited dorsiflexion for a decade now, do you think i can improve dorsiflexion and ankle mobility after this much time with just exercise or has it become a chronic issue now that can only be resolved with surgery?
Its certainly worth trying and seeing how you go Vishal!
Have you tried doing the knee to wall test? You should be able to do at least 5 inches and you should be safe. The difference between your healthy and problematic ankle should be no more than 10 %.
Dude that laying on ball exercise is quite intense
It can be! But it always needs to be performed within someones own comfortable tolerance. Each person should quickly know whether they need a softer ball/softer surface! Hope it helps though!
@@YourWellnessNerd you saving my life with this though. Been struggling with popping ankles and pain for 7 month
I had ankle sprain. Its been 3 months but not healed completely.
According to MRI report -
Small focus of scarring along the dorsal aspect of the talonavicular joint, partly encasing the
superficial peroneal neurovascular bundle, just deep to the extensor hallucis and digitorum
tendons, corresponding to the location of the pain marker. Anterior impingement is considered.
The ankle ligaments are intact. Underlying laxity cannot be adequately assessed on MRI.
Can this be healed naturally or does it require a surgery?
You'd need someone to assess you in person to make that call Saksham unfortunately. Usually a period of rehab is advised before any surgical considerations as most people have to work on specific things regardless. Often we say its best to focus on those rehab things first and then consider surgery at a later date if the need is still there and the surgery isnt deemed urgent.
Can you do the same video on Posterior Ankle Impingement please 🙏
I'll put it on my to-do list!
I broke my fib/tib and went to PT for a year, have tried every exercise and seen every video and my ankle has not improved at all and ive had 4 ankle surgeries for diffrent reasons and still not postive outcome
Hope you find some answers mate! Good luck!
Thanks so much for this video. I did ballet growing up so I have a big ROM in my ankles. Even with the impingement (which started after I took up running and squats), my dorsiflexion range is pretty good. But then even walking is painful. Is that normal, or do I have the wrong diagnosis?
You can certainly impinge a flexible ankle, and you can also be a flexible person but have a stiff ankle compared to the other side. I unfortunately can't be too specific to your case, but there is usually a mechanical breakdown somewhere that can be linked to it!
the only time my ankle hurts is when my ankle goes inward and i push. i do these and my ankle feels better for a little bit but after a while it starts to hurt again. is there any input you could give me at all, thank you.
Hi, thanks for the video. My consultant has specifically told me to wear special custom made insoles and to avoid flat shoes. When I keep up the physio exercises prescribed, tge ankle has more mobility and less pain/recovery from pain. When I stop, things go back to where they were. I still don't really understand much about my ankle impingement but want to know if it can be healed..
Brother my ankle was paining when it was going to dorsiflexion and I'm not able to run and not able to do any sports activity my age is 20.. please give me some tips... For getting normal. Please reply 🙏
Hope the video helps mate! Let me know if you have any questions!
@@YourWellnessNerd my front ankle on the medial side it's pinching and it's hurting heavily while dorsiflexion I'm not able to run and walk for long. It's fully paining.. it's since 4years doctors not having any answers with them can you please help me
That front leg muscle is tight and actually burns many times. Where to purchase the band ?
There's a link to the power band in the description Linda! Hope it helps!
Just been told I have Posterior impingement caused by an injury I had over 2 years ago.
Sorry to hear that Amy, hope the exercises in the video help you in some way!
this is the only thing that is different than the rest. i feel like they just reciting the same thing like in somewhere else. i have a massive impingement on my right ankle and i cant squad at all. i hurts like hell like my bone is scissoring a nerve. i will keep trying to use the ball. is this tissue able to disappear over time? i didn't let it be screened yet but i assume that a bonie overgrowth is likely. but only surgery will help against this i assume. what is your experience on, assuming i don't need surgery, how long it approximately takes to improve this
It really depends on the individual Backi. It can be a bony impingement due and/or a mechanical one. If it's more mechanical, freeing up the stiff and tight spots may help, but if it has evolved to become a bony one, surgery can be a viable option under the right circumstances.
@@YourWellnessNerd thank you very much for answering. you were the only one of all the RUclips Channels. my english isnt so good but i want to pay my thanks. i feel taken serious. i will continue the ball thing and try to sheer away that tissue. thank you very much
Hi mate I need help. I’m one of the ones with an impingement from surfing, physio, cortisone didn’t work so I had an arthroscopy last October. Didn’t work!! So they went in again to shave off some bone spurs and a small piece of bone off my takis… DIDNT WORK!!! Still pinching after 2 surgeries, 3 steroid injections… PLEASE HELP I want to surf
How long into an severe ankle sprain can you start those exercises?
It really depends on the person. Typically, any exercise can be started if and when it feels comfortable to do as obvious as that might sound.
I have a bony spur front of the ankle like ankle anterior..I can't sleep from the pain what should I do please help ..the bony thing is so stiff and pain all day please help ..can I heal this without surgery ? What should I do
I can't comment specifically unfortunately as I can't assess you for myself, but it's best you have it checked out for the best opinion and management for you. Hopefully the exercises in the video offer some assistance!
Helped
I have been doing this for a few weeks now and can notice the pain is shifted a bit to the left part instead of in the middle, like in the beggining. Is that good?
As long as you feel things are heading in the right direction it's all good. Some people need to play around with different angles with the ankle stretch to find their most relevant restrictions.
Thank you very much.
@@YourWellnessNerd
Thanks dude 🙏
Hope it helps!
Hi, I broke my ankle, almost a year ago, and still have stiffness in the anterior, sort of in-line with my big toe. I only really notice it while trying to squat flat-footed.
Additionally my knee clicks when I walk, and especially when I attempt to squat flat-footed.
Is this a symptom of ankle impingement, and how worried should I be about my knee clicking? The knee doesn't hurt while walking, and my ankle is painless day-to-day when not trying to squat. I just really don't want to end up with arthritis because of that damn click, for instance.
Hope you see this, and thank you for the vid.
I have heard the majority of dorsiflexion problems are tied to lack of mobility in the gastroc and/or soleus.
Clinically it can be different for each person, but I find deeper ankle joint restrictions tend to precede calf muscle tightness as a cause. Either way, each person can figure it out by testing their dysfunction before and after stretching both to see which one has a bigger and longer lasting impact.
@@YourWellnessNerd Thank for the reply. I have also heard that the calf will tighten up to protect a previously injured ankle. It makes sense the body would restrict the ankle motion via a tight calf so as to not cause additional damage. Do you feel the same?
I am unable to flex my ankle upwards toward my head but I have 0 pain in the ankle. It’s very strange and very uncomfortable feeling. However, the muscle at the front of my shin bone is constantly numb especially when I’ve walked or worked out a lot. Pls help
the goat!
🤓
I don't think that the last ball exercise or finger pressure one actually does not do any good. I would also advise against flat shoes. You need the opposite, shoes that could create a better foot rolling motion, to avoid compression. For example those Balance sneakers are pretty good for that.
Does this exercise work with medial impingement too? Thanks
I can't speak to individual results but as a rule freeing up the ankle often helps with impingement. As as someone is trying to find their specific stiff areas it tends to be effective
Thank you. Much appreciated!
Thanks!
You're welcome Jude! Hope the exercises make a genuine difference for you!
@@YourWellnessNerd Thank you! I have ligamentous laxity and chronically unstable ankles which were working fine for me until recently when I developed impingement. I had just come off a phone call with an Ortho surgeon discussing the possibility of surgery (which I really don't want) and I liked how you pointed out that the underlying issues need to be corrected first/also. The explanation about how shoes (even "sports" shoes) can restrict ankle mobility was brilliant.
May I ask your views about using an ankle brace -- right now my ankle is swollen and sore; the stretches do help but I am on my feet all day and wearing a brace seems to delay the onset of soreness.
Hello, would it be possible to work together for some one-on-one remote phys therapy sessions?
Hey Kathie, unfortunately I'm not doing online sessions at the moment. If you have any general questions I'm happy to answer!
@@YourWellnessNerd Oh okay thank you
They said I need surgery to clem the broken cartilage and then drill in the bone to bleed and form some sort of cartilage. Any way out of this?
It’s something that you may need to speak directly with someone to assess you and find the most specific way forward.
sir i urgently need a help,
first 10 months ago i got heavy ankle twist or sprain happened when i m running really fast to catch the ball,i hit my ball of foot to stone ,then after 10 days i m suffering from swelling,toe extension,
i tried bandage for 20 days but not works
for a month i used only heel to walk ,not full feet
then when i started to fully walk ,my knee hip starts to pain
then i consultant neurologist he done mri of ls spine
he said multiple pivd ,l5s1 l4l5
but after consulting physiotherapist he said it's because of ankle sprain all these happened,
knee is Patellofemoral
so I'm confused what causing and how to fix ,i have minor pain when I bend ankle joint now
knee hip back neck is lot now
Hi is there any mountain bikers on here that have found what works best for a anterior impingement ? I can’t go over a drop or a rock without it pinching
Has this improved for you? I'm in the same boat right now and it sucks not being able to ride. Would appreciate any tips if you've fixed your impingement.
Would surgery be a bad decision?
Hey Jay, surgery is a very individual choice based on your specific circumstances. Its never a bad decision for ankle impingement, I just find its important to clear as much mechanical dysfunction as possible in the hope that surgery can be avoided. Either way, I'd want my patients to go after those mechanical issues even after they have surgery so I find its best to try it pre-surgery and see how good things can get.
Is there hope if I have extensive bones spurs on my tibia and talus and arthritis is already set in?
Hey Christina! I can't speak to the specifics of your situation, but if someones ankle joint capsule is stiff amongst similar symptoms and is contributing to the mechanical breakdown associated with those symptoms, it's reasonable to assume that improving the function of the ankle may also improve how the ankle feels. If bony abnormalities are physically too big of an issue for someone to overcome with conservative rehab surgery may then be an option. If you're worried at all, it's best to see a Physio/doctor so they can provide you with the best advice possible (if you haven't already!)
@@YourWellnessNerd I am being followed by a podiatrist. He has me in a brace for now. Next month we are trying an injection. If no improvement with that next step is surgery. The spurs and arthritis is pretty bad, one of the worst cases he has seen. Also reinjured my ankle in March by unknowingly breaking my tibia which may have contributed to the pain, issues I’ve been struggling with since a bad sprain in 2017 that started all this mess. Not what I need on top of battling terminal brain cancer. (Glioblastoma)
@@YourWellnessNerd I will try these out! They can’t hurt!
Good luck with everything!
I’m trying to avoid surgery
start 6:00
…some of us like to watch this guy from the start 🙂
Can i use a belt instead of a band?
Ideally something with some elastic in it works best!
Thanks mate, i might have to buy one 🤦♂️
If you ask any podiatrist, they will not recommend a flat shoe or bare feet. Especially if you have front ankle impingement - you need to have your heel a bit higher than the front of your foot (to open up that ankle and take pressure off of it) - this will be apparent if you have this issue. As a sufferer of torn ligaments, I know al,mtn well the pain and damage from flat shoes
my ankle is completely mobile and moves fine, but i ride BMX , and when i land hard , my back foot dorsiflexes upwards against the pedal, and it just shoots a sharp stabbing pain in front of my ankle, it lasts for about 45seconds then it is fine, i also have no issue walking and running, but just that extreme force hurts it, ive been riding my bike for about 10 years and never had this happen until i just landed really awkward and got that pain for the first time ever, and ever since that time, it keeps happening when i ride, and now its quite bad where i dont even go out to ride, i took a 3 week break, it was fine but then happened again( although not as bad as it used to) what should i do??
same here this happen after i bought 800$ custom parts to upgrade my bmx i wanna ride so bad but i cant do any tricks with it if you found a solution tell me please
@@omzxa8415i have not, i went to a sports doctor 5 days ago,and he gave me some excercises to do for a week to strenghten my muscles around my ankle then i will go back for another check up in a couple of days
Glad to hear you’re seeing someone for it mate. Hopefully those exercises address any dysfunction that exists!
@@daskreetsgod if the exercises helped you tell me what they are please i still have this ankle pain
I’m a basketball player that started feeling pain in my left leg when I was dorsiflexing it
Hope the video helps!
Hey how many reps and sets of each would you recommend a day?
There isn't really a specific number to be fair, you just want to do enough so that you make change. Ie, the banded ankle stretch works even after 10-20 seconds, but may give more benefit depending on the person for 2 mins!
@@YourWellnessNerd thanks, yeah I did the band for 2 minutes 2 set. And the ball roll for a bit. My anterior ankle is pretty sore rn so I hope that’s a good thing
Anybody else start limping through out the day with a painful sensation in the impingement spot. I wear custom insert they help but the pain is unbearable for a while.
Why do barefoot shoes need to be so ugly tho haha. Great vid thankyou, hidden gem
There are some good looking ones out there! But I agree, they aren’t always made to look good!
exercise 1: banded ankle flex
exercise 2: up and down and around with foot
exercise 3: up and down and around with foot with lacrosse ball.
hate when author doesn't list.
I had an ankle surgery five years ago on my right ankle, which i had twisted severely around 10 times over the years. Scar tissue and bone were removed from the ankle joint. Nothing changed, my ankle still feels blocked. I did the wall test to check ankle ROM and score around 18 cm on the left (healthy) and 11-12 cm on my operated right ankle. i try to massage my calf muscle and try to create room inside the joint with different tecniques but nothing seems to help, the ankle is jammed. Would like to know what the real cause is. Going for MRI next week and possibly new surgery ahead. Just a bit sceptical because i had one and it did not release the ankle.
I have no pain, but when playing soccer i and running the right ankle is a bit unstable, affects my running and movement. Have heard that lack of ankle dorsiflexion put more preassure on the knees which can result in jumpers knee, which i had and underwent surgery for simultaneously.
Would like to hear your thoughts!
Sounds exactly like my right ankle. Any updates? I have not had surgery yet
@@sdp00888 I did a MRI scan earlier this year. The results showed that i have bone spurs and damaged cartilage which might block the ankle range of motion. The doctor told me that even after surgery bones spurs can form again, which seems to be the case.
I can increase ROM with some excercises that I think I should do more often. Have you found techniques to improve ROM?
@@riki9707 I have not found any exercises that have helped with ROM. I feel like I’ve tried everything.
Just today I found a treatment option by the name of Prolotherapy. Don’t know much about it but I’m looking into it. I just want to be able to squat and do Olympic lifts with proper mechanics.
@@sdp00888 I see, it's very frustrating to have. But I hope that one that you mention or something will help you to do the things you want to! Good luck!
@@riki9707 some progress buddy?
Experiencing the same here
That band is too high up. It should be on the talus bone, which is further down.
It goes against the Arthrokinematics, but I find better results when its above the ankle bone.
@@YourWellnessNerd Hi, may I ask why does it work even it is against anthrokinematics? I have anterior ankle impingement but it really didin't get better after I get the talus post. mobilization about 3-5 times, and I was getting really confuse about it since it really against what I've learned in PT