Simple Exercises to Fix Your Front of Ankle pain | Ankle Impingement
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- Опубликовано: 25 июл 2024
- Pain in the front of your ankle is a common occurrence, especially with sports that involve jumping and quick change of direction. Get your mobilization band today amzn.to/3f6GKio If you have pain in the front of your ankle, make sure you check the mobility of the talus and the rotation of the tibia. In this video, learn how you can test both your talus and tibia AND how to correct the movement pattern. Also, learn how to perform basic ankle-strengthening exercises after you have restored normal motion.
To my valued RUclips subscribers, I have categorized my most popular videos based on body parts, from headaches to foot pain to make it easier for viewers to watch helpful videos. Enjoy & hope they help!
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Enjoy!
#anklepain #anklerehab
Can you imagine living in a world where you couldnt immediatly find an answer to your extremely niche hard to describe pain? I love the internet, youtube and appreciate this creator!
Thanks, Joel, I hope the exercises helped!
Haha thanks for the perspective
The twisting of the tibia was a game changer for me. Thanks so much for this!
You are very welcome!
Yes same I feel so good now
Same!
How to twist tibia
It's been years I've been having this issue and even had some therapy done which helped to a point, but still was left with the pinching. I tried that tibia rotation and felt an immediate difference. This has given me motivation to restart and commit to doing my therapy and strengthening, thank you 👍
You are very welcome, happy to help!
SOOOO helpful and straight to the point thank you so much man I hope you have a great week just like I'm about to thanks yo you
Thanks happy to help!
The twisting of the tibia is a game changer, my ankle has been sore after a match and since doing them, pretty much instant relief!!
Awesome!
This was soo helpful! Amazing! Thank you so much 😊
You're so welcome!
Instead of dr I ll call you maestro, nice explain and straight to the point. I got relieved immediately. Thank you so much God bless you and your family
Awesome, happy to help!
Wow absolutely bonkers how quick that works . thanks for the relief!
You are very welcome!
Thank you, sir. Best advice I have found on this problem
Great to hear!
Thank you! My pain is front medial and it’s a pinching pain when I wake up in the morning or I’ve been immobile while sitting and I get up to walk. I hike and mountain bike a ton, I’m sure this is where the injury came from. Looking forward to this helping me out. Best wishes!!
Thank you, it was so helpful
You're welcome Mohamed!
I managed to hurt my foot hiking in heavy hiking boots. I just continued to climb and hike through the pain. I then remembered that I helped myself with hip impingement because of youtube videos and found this! Rotating the tibia is crazy helpful! You guys that share this sort of knowledge are a blessing for real!
Oh wow, awesome!
You absolute beaut. This video is the best. Thank you so much
You are very welcome happy to help!
Thank you for the helpful video. It improved my understanding of my ankle impingement and how to improve the mobility
You're very welcome!
Had this issue for a few weeks and tried this and it fixed, thank you!
Excellent Harry, good to hear!
Super helpful. I’ve been struggling with a myriad of problems with my ankle after a previous injury. The twist was the final piece to the puzzle. I did both internal and external and retested. Ended up being external that was needed. Thank you so much !
Awesome, you are welcome!
Literally game changing tips thank you so much
Happy to help Ashley!
Thank you so much for your smart advice GOD Bless you
You are so welcome!
Totally what I’m dealing with, that ankle sprain you mentioned from soccer and now the impingement, thanks for the suggestions!
You are very welcome, hope they help!
Thank you so much! I xant believe it worked!
Excellent!
Dzięki serdeczne, pomogło 😊
You are very welcome 🙏🏼
you are the GOAT. thank you so much.
Hey Jeff, happy to help!
Excellent explanation and great videos shots - MUCH APPRECIATED!!! Keep up the great work and if you live near this PT, go directly to him for help. Most insurances cover PT ordered by a doctor because insurance companies want to see PT work or more serious interventions. Yes, I'm a PT patient for many ailments and STRONGLY believe in PT. However, you need to put the work in folks. It has to take priority until you can once again resume your life without pain.
Thanks again Joe!
God Bless You for sharing this info. 🎉
Glad it was helpful!
Thank you for this beautiful helpful video.
❤❤
I had this anterior ankle issue since Last 12 years. Whenever I do heavy running my ankle gets swollen and I had bear severe pain.
But hopefully I will do suggested exercise from now onwards and get ready rid of this pain
Immediate relief!! I’ll be interested to see how I feel in the AM!! Thank you so much for this!!!
You are very welcome!
Thank u doc !
You are very welcome!
Get your mobilization bands today amzn.to/3f6GKio Additional ankle videos on my ankle playlist ruclips.net/p/PL7iadTWb0ExqxVrbHNSCyj4-INYj_tmQx Let me know if you have any questions!
It’s so far to find info about this type of ankle injury. Thank you!
Hey Josh, you’re welcome. I hope it helps!
THANK YOU SO MUCH! The tibia rotation was exactly what I needed to get rid of the pinch from dorsiflexion. I’ve been wondering why I felt minor pain after being able to walk up and down stairs without pain. And felt that maybe I wouldn’t be able to go back to the ankle mobility I had prior to my sprain.
Excellent!
Thanks doc
Very welcome!
Thanks for the tips.
I did the twisting of the tibia and it felt better. Since I sprained it I had to also push back the fibula. Gonna do the mobilisations with a band.
Only thing is the icing is not much recommended anymore. Compression and elevation seems to be better.
I've been struggling with ankle pain that comes and goes for the past several years. I twisted my ankle (x-ray shows two small fractures) March 2021. I can barely walk when the pain is bad. Then the next day, no pain. I've done PT. I do the prescribed exercises every day. I search online for exercises and explanations of what is happening. This is the first video that got it right. When I twist the tibia - no pain!!!! Thank you so much. I'll keep doing these exercises.
Awesome!
Man you saved me a lot of money. Thanks!
Great to hear!
Thx vor video ! i subscribe !
Thanks for the sub!
I recently realized after watching a squat video and trying it out that i wasn't capable of doing a proper squat where the upper body is "above the knee". My foot is jammed as you described in 0:40
I was very active in my younger years and did sports that were straining my ankles a lot like squash, basketball, vollyball and such. Also the impact of falls really hurt me exactly at the joint but i never really thought about it as an injury.
I worked man you are really awesome i am a vollyball player and it was giving me a tension alot but now I am tension free thanks sir
You are very welcome, happy to help!
Thank you so much! I felt much better after doing the tibia rotation! I have tried using banded joint mobilization but this felt much better.
Glad it helped!
time stamp?
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!
Thank you. I play Rugby and I needed this
You are very welcome, glad it was helpful!
Thank You been suffering since 3 months from this particularly
It hurted to be underperforming you know
Hope the exercises help!
after watching 300 video abour=t ankle pain anterior impingement and a lot more! F I NA LLY !!!! the problem was the tibia rotation. this part was missing from all previous videos..... Bravo! and thank you!
Excellent!
Great video! I have this, with a bone spur, in addition to “loose” lateral ligaments. Ortho recommended surgery. When I rotate or flex my ankle it audibly pops as well. Have you seen this corrected with PT?
Well, it depends on how "loose" your ligaments are. If you work on balance and proprioception exercises as well as wearing a brace with activities that may injury your ankle, you may be able to rehab without surgery. Good luck!
This is what my osteopath told me is my issue and will be done in my next appointment. She toold me that is the reason why my foot pronate, because of limited forward motion, and it's easy to fix, just many PTs don't know this stuff (i did 5 months of rehab and they didn't do any joint mobilisations).
Sounds like you are going to the right person to get it done! Hope you feel better soon
This was very helpful! Thank you!
You are very welcome!
Thank you!. I did the 'Self Correct' ; I felt a bump'n small pop.. my ankle feels so much better!!! This is definitely part of my routine.
Wonderful!
@@FrontRowwithEd day 2, feels much better, thanks again.
I have an impingement and the small bones have an Coalition on a foot that I step on a large glass jar as a small child, which I further damaged in a playground accident...lol. Its amazing I can walk at all.
I am putting off getting an ankle fusion procedure.
Me too! Original injury was 6 years ago and I haven’t had this sort of range since then. Thank you so much.
Over 2 months later and my ankle is doing so much better
Love hearing updates like this
😮Wow, the tibia twist was exactly what I needed. Although, I was not able to twist it with my hands. So, I anchored a heavy exercise band to the base of my bed frame, placed leg through the band, placed the band over my tibia, and took one big step forward at a slight angel. This replicated the tibia twist. Finally, I am able to bend my knee past my toes, heel planted. Thank you so much.😊
You are very welcome, way to improvise!
I need servicing 😂😂 I subscribe. Good job 👏
Thanks for the sub!
Hello I can't squat when I do squat feel like a bony blocked and my leg role out to the out side rather then over the foot any ideas what it could be ?
Is this for anterior ankle also the band is there a difference between tying it to something rather than just holding it to do the exercise? 😊
Oh wow. This is exactly what I'm experiencing right now. I had a bad ankle sprain a few years ago. But lately I am getting bad pain exactly in that part of my ankle. And also the pain is going up to my knee. I've been walking for exercise lately and I tripped while walking. I didn't fall but I'm pretty sure I aggravated it and now I have a lot of pain. I've been trying everything. Ice. Heat. Electric stim at home. Massage gun. Nothing is helping. I do have the therabands...I'm going to try these exercises. Thank you
You're welcome, let me know if they help!
Wow, I'm heaving some hard time with my ankle, no progress with the range of dorsiflexion after the surgery. 1,5 months of rehab and the foot went maybe 3-5 degrees more. Thanks for some interesting exercises.
You’re welcome hope they help
That was very helpful, up until now i only heard of that excercise where you use a band to let the talus glide better but turning the tibia worked for me to get better range of motion temporarely. My problem with both of those excercises is the pain when i try to get into dorsiflexion. With the turning tibia excercise it was a bit better but still sometimes there was a sharp pain. With the talus glide excercise with a band this was even more often. I was able to get more ROM but the amount of pain sometimes was so bad i felt like something rippef off. I would be interested if it is possible to restore ROM and get rid of the pain because so many say it's only possible with surgery to get rid of the osteopythes and pieces of bones and that the cause of pain was that they rub on soft tissue. Either way thank you for what you are doing you are helping a ton of people :)
Thanks and good luck, sounds like you are on the right track!
Hey! Perfect video , everything is so on point !
I’m a med student myself and i have this issue
It was both educational and life-saving!
I have a question though, at what point do you start ankle strengthening exercises? Do I need to mobilise my talus and tibia first and then start exercises some time after?
You definitely want to improve the mechanics of the talus and tibia first so that your pain levels are reduced. Once the pain levels have come down, then you can start easy, entry level rehab exercises. Good luck with med school!
@@FrontRowwithEd thank you so much!
@@babygirl-ct9ny Welcome!
I just had tibia and fibula fracture, plus reparation of the tibia plateau due to a nasty fall. I started out with an external fixator (makes a statement and shocks people when they see it), now the hardware is inside.
I’m on bed rest and non weight bearing (👈🏼 this is the main issue). This has given me foot and ankle pain. The leg is raised and in a brace type thing, but the ankle and foot are free and dangling. The muscles are so stiff, cramped and punishing me with deep deep pain. What non weight bearing exercises can I do from bed to relief the pain? And what’s exactly causing the pain here? Lack of movement? The fact that the foot is dangling? It’s all so unnatural to the foot and ankle.
Where can I watch the tibia rotation video?
THANKKK U IM A BASKETBALL PLAYER MY ANKLE IS NOW OKAY THANKK U IM FROM PHILIPPINES
Hey John, you are ver welcome!
I have some pain in my anterior, maybe that part that goes to the outside bone knuckle of the ankle. I get it after I squat since for my technique I need a lot of dorsiflexion which I do not always have. i am not exactly sure what is going on. Any suggestions for improving this ? I do a lot of exercises for dorsiflexion prior to squat and at home as well ( knee protocol from kneeovertoeguy)
I can't see a link for the self-correct talus loosening
From Kigali, Rwanda, 2024: RUclips algorithm truly snoops to see what I was suffering from last evening.mi was limping heavily, front of ankle was hot and painful. I immersed foot in hot water with some sea salt added, massaged it paid fully for many minutes, then applied menthol ointment. By morning I was okay to move comfortably
Holy moly, tibia thing actually helps me 😮😮😮
Awesome!
Can't lift my foot up and can only do a little raise but it is lock then, it is very sore and tender in calf and bottom of foot with pins and needles. I may have gone over it the ankle last week repeatedly but it does click whilst walking and sometimes it is painful.
Helloi just want to ask unkle pain this it will go or no more than 3.month on n off morning only pain.my blood result ok🙏p.m.pls. thanks
I dislocated my left ankle last yr and the left side side still hurts when i try to rotate it its just like pinching sensation to it
I have the opposite problem where my ankle hurts if I point my toe downwards.
Hurts when I bend or apply pressure to the joint
Base on my mri results my talus done is little bit elongated due to injury and my ankle really hert so bad for 5 years. I hope it will help
Yes, it may. Keep me posted and good luck!
I have Hyper Mobile Ehler's Danlos Syndrome - Do you have any information about treating someone with these ankle issues who is hypermobile? My podiatrist says I have Achilles Tendinosis
I found that rotating my tibia out, or externally, actually helped range of motion. rather than rotating it in. Any idea what that could be? Also what tight muscles can be responsible for twisting your tibia?
i sprained my ankle skating years ago and ive noticed a bone spur on the inside of my ankle just under the "medial malleolus of tibia", i play alot of sports and when i land on my ankle to hard and it goes into "dorsi flexion" im left with a pain for the rest of the session. Ive tried stretching that part of ankle leaning forward with my feet planted and i can always feel pain where the bone spur is. Is surgery the only option?
I had a bone spur after fracturing my anterior/lateral malleolus. I got surgery 4 months ago and dorsiflexion hurts like crazy. I was cleared to return to gymnastics but I can’t take much, if any, impact. My guess is that it’s scar tissue interfering with my range of motion, but I’ve been doing pt every day with very little progress. I know there’s a lot of factors, but have you heard of similar cases? And if so, what would you recommend? I know you’re limited in what you can say, but anything helps. Thank you!
Sorry to hear about your ankle. You may want to try and work your talus, this video may help you ruclips.net/video/9T0wWaAe1Ck/видео.html Good luck!
I have been having ankle pain specifically in the Tibia for 2 days now. Is it normal for this pain to occur out of nowhere when I didn’t have any injuries? Can it be from specific type of shoes?
My pain is in this area but it only hurts when I flex my foot. I feel what I can describe as a rubberband snapping. It's beside the big ankle bone on top of the foot.
Me too
Same here, did you get relief from these exercises?
@@ARSHprince. i didnt do anything it eventually got better on its on. Took a few weeks though.
Was it caused by an ankle strain
What if my problem is that my tibia rotates internally too much?
How do you get a good grip on the tibia? It feels like there's too much meat in the way
How long would it usually take? had a bad sprain recently, ankle inversion I think but there was bruising around the whole ankle, inner/outer/upper ankle. I've been doing this about 30-40reps everyday for a week but it still hurts and if there is improvement, its very little and not noticeable. The pain is in the front but more towards the "inner" ankle side
I am in the same boat, you described my injury exactly. The first exercise here helped get much more range of motion! But like you I feel the pain and stuck point on the inside of the front edge. Also lots of pulling and pressure just below the medial malleolus when I do this exercise
3:45 I tried this and didint get any pain but i do get pain when i manually move it up or have an impact
Can an impingement cause pain in the top middle section of your foot? Or what might cause pain in that area?
Yes, an impingement can cause pain in that area of the foot. I would check the mobility of the talus ruclips.net/video/9T0wWaAe1Ck/видео.html and check the mobility of your cuboid ruclips.net/video/GpgqVjq2zXk/видео.html Good luck, let me know if it helps
i am tryint to squat for months now and this pain in my right ankle is killing me. it mentally makes me angry cause i feel like my body is wrong. i have very bad dorsiflexion even after months of stretching, i can barely get it over my toes and have no chance of squatting without falling on my butt. It feels like on my right foot my front anke is blocking my progress. its almost like exactly on the pain spot you showed there is a tendon flexing which should not even be flexing at dorsiflextion isnt the stretch supposed to be on the back of the foot? i feel like my achilles tendon isnt even the limiting factor but in front its like wood. its not softening up no matter how much i stretch but im in constant pain :( i just wanna be able to move like humans are supposed to :(
My uncle ligament tear please help
Im having trouble with twisting the tibia 😢
Mine is very sore to the touch I just woke up without doing anything and I cant walk I can put my heel down first then very painfully hobble I could never do these exercises is anything you can recommend PLEASE
How are you now? What did you do?
@@RahatKhan-wz3uo hi I'm a lot better now still limping now and again especially bare foot, I just stetched it while seated forward and backwards and rested it still have an ankle support on tho for now
I have severe pain in the anterior of my ankle on both legs, also my ankles constantly pop and crack loudly. The pain is constant and I’ve learned to live with it. What can I do?
same happened with me from last 2 months
you had another nerve or muscle pain earlier for which you have done some specific excercise?
Surgery. it's likely a bone spur. Won't go away on its own.
I had ankle sprain since 2 months ago . I feel stiffness around the ankle and pain in front of ankle , i can't jump or run evenly my limbs was weak i can't put wait on it
how are you doing now? if you’ve recovered can u give me some tips i’m having the same problems
Same I rolled my ankle very badly one month ago the swelling and bruising has almost gone apart from my ankle it still hurts to walk down stairs
@@dagoatdavid7 It doesn't go away on its own. It's a bone spur. Have surgery
Every time I do minimal shores around my house and I sit, I get and excruciating pain on both fron ankle joints and it makes me cry because I cant even move them and I have to stay still. Eventually the pain will go away lasting around 40 min. I have to put up with that every time I do light shores. This has led me to be overweight. 🥺
I feel you!
How are you
So sorry.. me to
I have the exact problem
After how much days after doing this we can start running and other sports activities
You should let pain be your guide, start slowly, and listen to your ankle.
@@FrontRowwithEd Also please let me know that I have got an ankle impingment and left untreated and after seeing this video I have done and unlocked it , Now my dorsiflexion is good but plantax flexion is still limited ?? Is it becuase I kept the impingment without treating for long time ??
@@ashikraheem2297 He's not going to give you free medical advice without an evaluation. See a doctor.
You said you would link a video in the top left corner, showing how to mobilize the talus, but sadly, it’s not there ☹️
Sorry about that, here it is ruclips.net/video/9T0wWaAe1Ck/видео.htmlsi=V7vk2gnXbIb8ldQc Hope it helps, let me know!
me , I did not have surgery immediately after weber C fracture. I had surgery like four months after wearing the cast. Now am two months after the surgery (6 months after the fracture ) but the stiffness is there. I feel pain inside my ankle when try to bear weight,I have ankle impingement, Poor dorsiflexion, stiff ankle
what exercise can I do sir, I am freaking out .Someone said I have delayed with the surgery and damaged my joint.But I had ORIF on 4th Jan 2023. There is improvement since then. But results aren't yet good
i wish you were in albany ny
Ha! Sorry, but hope your ankle feels better
Hi I have both knees meniscus tare. Does that affects my ankles? When I walk a lot my ankles start to bother me.
Yes it can change the way you walk, contributing to ankle pain
@@FrontRowwithEd thank you. 🙏
I'm experiencing this pain right now because I sprained my ankle 3 weeks ago.
Same a month ago my ankle still swollen and painful
What did you do ?
@@lazydrie4711 It heals by itself. I did nothing.
@@spacejamgaming oh thank you very much for replying, how long did it take please ?
@@lazydrie4711 Mine is worst and it took 1 and half months to fully heal.
1:55 It doesn't hurt at all when I do that. Something definitely feels injured in the front of my ankle though.
same for me, but when I play tennis it will hurt a lot for few seconds when I run forward and (for some reason) apply a lot of pressure on the ankle
I think I actually just have a tight calf muscle.
I think I actually have Tibialis Anterior Tendonitis.
I am speaking from Bangladesh sir after opening the plaster of my foot now I can't walk pain in front ankle doctor said it will take one year to recover please advise me to recover quickly because if I wait for one year my family will have no food
The tibia thing isn’t working for me it’s relief while doing the exercise but still intense pain when I place my foot on the ground
Does anyone else have like zero rotation/play in their tibia? Mine doesn't rotate at all.
I do stretches every morning before work through out the day being on my feet I get serious inflammation and really stiff terrible pain I limp very noticeable I can barely walk it makes my life miserable I can’t run or jump or play with my kids
Sorry to hear that, but stretching will help. Also, do you eat much sugar in your diet?
@@FrontRowwithEd yes I do consume sugar probably more than I should
@@devinthedudegringo662 Since sugar is such a driver of inflammation, I would look to reduce then eliminate all added sugars from your diet. Have the occasional indulgence of something sweet, but not part of your daily life. I know it's hard, but the payoff is huge! Good luck
twisting of the tibia makes the pain go away, but it doesnt seem to fix it to the point where it doesnt hurt without twisting my tibia, I ride BMX and everytime i land hard it just shoots a sharp stabbing pain, i never had this issue before and its killing me, i cant ride my bike! what would you suggest?
Any knee issues or tightness?
@@FrontRowwithEd absolutely none! just the ankle i have problems with
@@FrontRowwithEd i also want to mention that i can walk completely fine, the mobility is there, and i can dorsiflex my ankle quite far, but nearing the end it does hurt, everyday life just walking and what not does not cause any problems, only when i go to the very end of dorsiflexion, which happens all the time when i am on my bike, and when i stretch my foot forwards, i get pain on the outer side as well as front.
Might have to try and mobilize your talus. Try this ruclips.net/video/9T0wWaAe1Ck/видео.htmlsi=-cTq4VLfLCroCeJN and let me know if it helps @@cykablyat8862
@@FrontRowwithEd thank you, i have ordered a band now and will give it a go!
Sebastian Maniscalco doppleganger
Old folks cant be helped.
6 months ago, i sprained my ankle inside with posterior ankle impingement 🥹 , i did tones of physical therapy and rehabilitation , the pain reduce gradually but very very slow
the mri showed torn atfl , Cfl legments
and peroneal tendonitis torn but not big
really don't know what to do
Sorry to hear about your ankle. Did they check our cuboid ruclips.net/video/GpgqVjq2zXk/видео.html and talus ruclips.net/video/9T0wWaAe1Ck/видео.html Take a look at these and let me know if they helped. Good luck!