Ankle Impingement Stretches & Exercises for Pain Relief - Ask Doctor Jo
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- Опубликовано: 5 сен 2024
- An ankle impingement can be anterior or posterior. While these stretches & exercises are mainly to help with an anterior ankle impingement, they can also help with a posterior ankle impingement. More ankle stretches & exercises: • Ankle Fracture Stretch...
Related Videos:
Ankle Strengthening Exercises & Stretches:
• Ankle Strengthening Ex...
Lateral Sprained Ankle Stretches & Exercises:
• Lateral Sprained Ankle...
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Ankle Impingement Stretches & Exercises for Pain Relief :
• Ankle Impingement Stre...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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I am no longer able to stand on my toes on the left foot. I am told it’s nerve related. Are there exercises I can do at home to energize the nerve?
28 yo skateboarder and thought I was going to need surgery cus the pain wasn’t going away . All these Stretches and exercises have literally changed my life
I'm a skater too, how long did it take to heal up?
What kind of pain was it? Deep pain as if it’s your joint? I’m only 19 and skate and been dealing with this forever
I had the injury for probably about a year and it kept going on and off. Thought if I didn’t skate it would get better. Every time I stepped on the board it would come back quickly.
It wasn’t until I completely stopped skating for 2 months + and did the Ankle stretches and resistance band strengthening every single day that I started to feel a real difference .
This kinda injury won’t go away unless you work on it, at least that’s my experience. Been skating a lot and haven’t felt the pain since.
@@shplunkk8772 yes deep pinching pain in the front of my ankle
Damn man I hope I’m able to recover because this pain is sometimes unbearable. the last time I got it, it just went away because I kept skating and just dealing with the pain but I don’t know why it came back
Roughly a dozen physical therapists, a lifetime of ballet and yoga, all the ankle therapy advice I could find on RUclips, hundreds of dollars on compression socks, TENS machines, hot and cold packs, etc etc etc, and eight years later I still need crutches. EVERY ONE of the above helped. NOT ONE of them helped enough. I just now found your video and simply can't imagine how I, or SOMEONE, didn't put it together as you did. As a practitioner of yoga, I perform an exercise only ONCE, holding it a little longer every day, so I ignored your numbers and simply tried your exercises. All my PTs have said I have better flexion than THEY have, but I promise you I am going to be sore tomorrow! Yoga, too, uses some parts of the body to help other parts, but you're basically adding some self massage and self chiropractice to what I already know, and I can already feel differences. Thank you so much! 💪 P.S. You might be magic!
This is the 2nd time I’ve had this ankle pain and not known what to do, tried these stretches in the morning and before bed and the pain went away after a couple days, great video and great info
I have been running my entire life and I really thought I would need ankle surgery for my pain. I started doing these exercises and I already feel the strength coming back. Life-changing to say the least. Thank you so much! xoxoxo
You're welcome!
I had a high ankle sprain 3 months ago and have been plagued by this impingement since recovery. The plantarflexion stretch has helped me SO MUCH with this! Thank you from the bottom of my heart!
You're welcome!
Wow, I got relief almost immediately. Dr. Jo your videos
are the best, so clear and so easy to follow. THANK YOU !
Thank you, and you're welcome! I'm glad they helped.
agree it was a huge immediate relief.
Fixes my ankle every time you’re a life saver
This video is amazing! I broke my ankle badly back in 2013 and have had had so much tightness, cracking, and pain in my ankle recently, because I’ve started running. I literally got instant relief from this video just the one time. Will continue over the next few weeks and see how things improve.
Same situation here. Broke my fibula 10 years ago and this year I started taking tons of dance classes. I’ve been feeling this pain for a monh now. Waiting for MRI results but will try these exercises meanwhile.
Thank you, Dr Joe. I waited months and months for this video to come out, and finally 'the' notification pops up. Thanks again!
You're welcome :-)
I've watched over a dozen videos on ankle impingement and this is the best one. After a week doing these exercises I've seen a big improvement and I feel so much better. THANK YOU
You're welcome! I'm glad they're helping.
this is pure GOLD for anyone who has had old ankle sprains over the years, the injuries stay with you unles you have had proper rehab shortly after. This is great relief for chronic issues! Go slow, be patient. 🙏💕
I have this problem and following DoctorJo advice. She is very professional in my opinion.
Have had bad ankle pain since a severe ankle injury a little less than a year ago and I’m two days into doing these stretches and I feel amazing. Thank you doc!
You're welcome!
@@AskDoctorJo My foot is a little sore doing these stretches but I’m getting more mobility. Is the soreness normal?
28 yo female here. I woke up to this pain, first time ever in life. I couldnt walk 2 steps out of bed.
I have flat feet and I'm starting to see the side effects of having those in my daily life now. Not knowing what to do, I googled the pain on ankle and found it could be ankle impingement.
Literally got instant relief from this video. Thank you so much, Dr. Jo
You're welcome.
Another amazing video. I've been dealing with this for nearly a decade!
Thanks. I hope it helps.
Just want to say that you are awesome and your videos have helped me on a number of different occasions.
Thanks!
This is encouraging, thank you. I've had this pain in both ankles for 3 years now as I've always been active and rough on my feet (skating, skateboarding, surfing, running etc). It feels like there's glass shards in them now when I walk. Hoping this will help.
You're welcome. I hope it helps too. Good luck.
Do you have any exercise for foot nuerapathy. Ball of foot is numb
brooo... glass shards sensation might be uric acid crystals in your joints from gout. my dad has gout and deals with the same pain. see a doctor about it man
Thank you so much!! I’ve experiencing increasing symptoms for months. Running a couple times a week and always walking to work have been replaced with no running and bike to work. After your video I experienced immediately pain relief! I now have hope again. Will do these exercises!
thank you so much for making my life so much easier. I agree, you are the best may god bless your heart and soul ♥️
You're welcome, and thanks.
I’ve had this pain my entire life. Never knew there was a solution. Thank you so much. You’ve changed my life.
You're welcome.
I had ankle pain and swelling from a sports repetitive stress injury. The ankle impingement was so painful, this video has been a game changer for rehabbing it. thank you so much Doctor Jo
You're welcome.
That dog in the intro... ADORABLE!!!!
🐾
Love you Dr.Jo. your neck exercises saved me. Going to try this one
I hope it helps!
I suffered a dorsiflexion trauma jumping off stairs on my skateboard. Its been 5 months and i can walk/run right, except skate when i put all my body weight on my foot I feel that tender impingement. I will try all these exercises.
did it work because i have the same problem right now it’s been a month and i started skating because my ankle doesn’t hurt anymore but when i skate it feels live I’ve never skated in my life and feels awful when I push
@@bestversionofmeforyou i can walk and run fine, except skate, i tried getting on my board and when i bend down to pop a trick i feel pain again in that area, i sadly believe it wont go away it’s being like more than 6 months now, so i say the exercises did help
Got instant relief with these exercise
Thought I was going to have to go back into my boot after a year not needing it. This video fixed it. Amazing! Thank you
You're welcome!
Thank You so very much, i have snkle pain that started out of no where...I came across your video did the stretches and OMG , pain was lowered by 50%!
You're welcome.
Dr i can't thank you enough for what you have done for me, i was walking and exercising almost everyday then one day i just could not walk and so much pain in my ankle and i come across your vedios i did what you said for like 3 days then no swallowing or pain anymore .thank you thank you that avoid me going to a dr during the pandamic.
Found this at 5am as I awoke the left ankle pain and I have a 12 hr day ahead, will continue this tonight with my normal stretching.
My ankle has been impinged for almost a year. I added these exercises to my daily physio routine this morning, and today my circulation and pain level in my affected foot are *much* better. Thank you from the bottom of my heart! I'll stick with my new program and hopefully continue healing
You're welcome!
hows it now?
@@weebspeakeasy314 Much improved! Do you have an ankle injury too?
@@gameslinger589 Glad to hear. And yeah, hoping these exercises will help
@@weebspeakeasy314 Yeah search the channel for "ankle," and you'll find everything you need. I also recommend horse stance, it has helped me recover a lot of the injured ankles strength, just started with it recently.
This video has been my saving grace this weekend. Thank you!
You're welcome!
Dear dear Doctor Jo, thank you so much! I use your stretches in my daily routines before or after workouts and it makes so much good to muscles and joints! Thank you so much for making it easy to understand and so useful. All best wishes!! 🙏🙏🙏🙏🙏💚💚💚💚💚💚💚
You're welcome, and thanks!
I love these! And will have to try all these stretches and exercises
I am very unathletic and have this. Ankle pain started when I was pregnant 9 years ago. Now I’m mid-late 30s and it’s gotten worse. Went to ortho who wants to do surgery. Thank you for these videos that I can at least try!
You're welcome!
Great help ! Thank you from Switzerland 🇨🇭🇨🇭🇨🇭
You're welcome!
Thank you so much !! Last year I got into a bad snowboarding accident. With no insurance I’ve been trying to rehab myself . This is what I need thanks 🙏
You're welcome!
I was getting to the point where i wasnt able to walk on my right foot and after thinking it could be an impingement i tried these exercises, espescially the 1st 3 stretches, i could feel instant improvement. Still killing me but i can stand again. Gobbless you
Glad it helped some.
Ankle felt tight and painful after skating, applied these exercises a couple times and felt better within a day. Applying these to my routine from now on
Totally freed up my ankle pain at work. Thank you so much.
You're welcome.
Thank you for these videos! I'm unable to see a doctor right now, but I was researching stretches for anterior ankle impingement because I assumed that's what I had, and I used this before sleeping. The next day, my ankle was pain-free all day! So I'll continue to do these stretches. Thank you!
You're welcome! I'm glad they helped!
Thanks!
You're welcome, and thank you for your support!
I just started skateboarding again at 30 and I get this quite often. Funny thing, the first few stretches are the same stretches I instinctively started doing on my own. Thanks for the video!
You're welcome!
I just started skateboarding again at 40. My left anterior ankle will get sore like a bruise feeling and it goes all the way up to my knee if I skate. I’m goofy foot so my left foot is my pushing foot. I have not skated in 1 week so far and it’s still swollen . It doesn’t bother me when walking so I hope if I don’t skate and do this therapy that it will help.
Thanks alot, it really helped
You're welcome.
I really appreciate all the videos you do, its really helpful, thank you Doctor Jo
You're welcome, and thanks.
Thank you. These tips are really helpful.
You're welcome.
I think I get ankle pain from sciatica and this video made my ankle and sciatica feel better!
Thanks, Dr. Jo. Ths just what I needed as I stumbled this morning and jacked my ankle up and knew it impinged. I like your videos as the are always super clear and easy to do. You also always have cool socks on.. You rock. Thanks and have a great Memorial Weekend..
You’re welcome, and thanks!
The subtitles cover your action. It’s hard to see exactly what you doing. Thank you very much for these stretches and exercises !🌺
Sometimes they get turned on randomly. You can easily turn them off by clicking the "CC" button at the bottom of the video. If you want to leave them on, you can drag them to another area on the screen, or you can make them transparent. You can even automatically translate them into many different languages! I show how to do all this and more here: ruclips.net/video/VatNBZh66Po/видео.html
The top of my foot feel much better when I did these exercises, thanks. july2019
You're welcome!
Super helpful video, thank you! When I perform the resisted dorsiflexion, my ankle doesnt stop crackling,it happens overtime. It is also difficult for me to go up and down stairs due to crackling and pain with dorsiflexion, any advice? Thank you again!
You're welcome! Sometimes it take several weeks of consistent treatment before feeling better. So hopefully it will start feeling better soon.
They are top mcs. Better than most out
Thanks for getting to the point! Sprained ankles playing sports and the. Posterior tibialis tendinitis.
You're welcome.
Thank you for sharing!! I’ve been dealing with this very issue for some time from muay thai. I’ll RICE, it’ll subside, then the injury will resurface. I really hope this will be the break in the cycle.
You're welcome!
Thanks had this pain for 5 months in left ankle finally feeling better..... I did go for treatment but said may be stretched ligaments causing pain and nerve pinch
You're welcome.
Hi doc, i had badly sprained my foot a year ago and it now hurts really bad on the anterior ankle whenever i try to squat or sit on my feet to get anything under the bed. Will these exercises be helpful or kindly guide me to your video that will be helpful.
Thanks really helped. My left ankle hurts when holding the left foot when standing quad stretch for the left leg. Has elevate the pain
You're welcome.
Great video. It really helped me al lot these exercises. Thank you
instant fix, i could hear and feel it go back into place thank you
You're welcome.
thank you very much I appreciate your help.
You're welcome.
Hey Dr. Jo, loved the video and feeling pain relief and increased mobility already. I wanted to ask how often these exercises should be done. I've been doing them daily for around a week and want to make sure I'm not overworking my ankle
Thanks. Therapeutic exercises can be done every day.
I like how informative and educational this video is. You just here to help. Plus you wearing nice and modest clothes nothing short or tite like others.
just started track and my ankles are so sore! hopefully this will help :)
Sorry for the very long explanation!
My problem with my ankles is due to tumbling for cheer. It started when I was doing a roundoff tuck into a foam pit and I was a little too close to the mat and caught one of my feet on the floor, causing a short landing which caused sharp pain and swelling in the front of one of my ankles. Ever since then, my ankles haven’t been the same. I wore an ankle brace for a while but I feel like it never helped the pain in the front of my ankles. It has been years and now both of my ankles are messed up. Sometimes the cheer skill that I’m doing won’t even hurt, but I’ll take a step back that hurts like crazy. My ankles are also very flexible. I can point them and my toes touch the ground. My achilles are very tight. When I roll them in circles or point my ankles while straightening and bending my toes, my ankles make a painless grinding noise. I didn’t do anything for weeks due to not being able to cheer because of Covid-19 and they felt good but then today I was doing some light tumbling and I took a step after a back handspring and one of them hurt again. I don’t know if there is even anything that I can do now, but I’m hoping this can help. Are there any other things you can recommend?
The above video might help. It's probably worth trying for awhile as long as it doesn't increase your pain.
Love your dog and your shirt! Thanks for tips
Thanks, and you're welcome! 🐾
Thank you Dr. Jo..
You're welcome.
thanks doctor jo great video
You're welcome.
Thank you so much!!!! You are a life saver!
You're welcome!
I got instant relief, thanks so much.
You're welcome.
Thanks for this, worked like a charm 👍
You're welcome.
Bear is so noble and regal !
:-) He says, woof (thanks)!
Super helped!!! Thank you!
You're welcome!
Thanks for these, Dr. !
You're welcome!
I’m a 29 y.o. soccer player. Few years ago, I had a nasty ankle sprain. I never went to a doctor and just nursed it at home. It resulted in reduced dorsiflexion in the front as well as slight pain after activity.
I still play soccer and I do these exercises beforehand. I can managed playing but slowly the impingement pain creeps back in during games :( I’m starting to think that these stretches aren’t enough and I’ll eventually need surgery to correct it. Any suggestions?
This was so helpful - thank you! I sprained my ankle 2 months ago and have been being my own worst patient by ignoring anterior impingement that's crept in since then. I just followed this tutorial and I can already feel improvement from one time through. Thank you!
You're welcome!
I believe this is what I have. Some days when I'm walking or working out if feels like a nerve that's being pinched. It comes and goes. Not sure if I should see an orthopedic or a podiatrist. I will apply these stretches and see how it goes.
I hope they help. Good luck.
Thanks
You're welcome.
Thank you 😊
You're welcome.
Thankyou .recommended channel for anytype of body pain stretch.Doctor educating patients to treat by themselves 👏👏
You're welcome.
Great video, will follow the routine and hopefully be back to my best soon ☺️☺️
Thanks. Good luck.
Thank you Dr. Jo😀😀
You're welcome.
Thank you those were great 😊
You're welcome.
another excellent video.thanks for the help.
Thanks, and you're welcome.
Thanks it helped alot
You're welcome.
Can these be done with the addition of having post tib tensonyvitis or wait until it calms down?
Great video! Thanks
Thanks, and you're welcome!
I needed this
:-)
Hello Doctor Jo, thanks for this video. I don’t experience any pain on my ankles at the moment but I notice my walking is weird and my knees now tend to go in as I stand or walk. I workout in the gym and noticed my postures regarding my legs are also not good. I will try these exercises for sure but I was wondering if they will help me correct my impeachment syndrome. Thanks a lot for your help and orientation!
You're welcome. They might help.
Brilliant! I can't wait to try these :) thank you so much!!
You're welcome! I hope they help.
Aww thank you for replying! I really hope they do because I think I have a hip impingement in my left side, but I'm still waiting for a scan (as I'm in the UK and the healthcare is pretty slow (': ) , but since working a lot on my hip flexibility and mobility, I've really noticed like sharp pain in my left ankle, I also have a knee valgus on that side, very frustrating but I'm trying to do the best I can, but I'm 100% sure these will help me!! :) xx
Sure thing! Hopefully you will be able to get the scan soon.
AskDoctorJo 🤞 fingers crossed
Hello! I'm following these exercises following a complex arthroscopic debridement surgery as I've got ankle arthritis 15 years after an open IIIB pilon fracture injury. I'm now 2 weeks 4 days post surgery and can do these exercises bar the ankle mobility as I've not got the equipment. I need to work on the anterior impingement issue and increase dorsiflexion and ankle ROM. I've felt an improvement from doing these exercises after just two days. Would you please advise how often these exercises should be repeated daily? Many thanks. Also, I am seeing a physiotherapist next week to work on mobility and hydrotherapy. So thank you for sharing this video as it's been really helpful whilst waiting to see a physio.
You're welcome. Therapeutic exercises can be done 1-3 times a day.
i love your videos dear, congratulations and thanks alot for share them
Thanks, and you're welcome!
It helps thxxx
You're welcome.
I have ankle impingement. Should ankle support be worn while I jog?
Hi Is this for the anterior ankle ?
THANK YOU SO MUCH. YOU ARE THE BEST. That is all c:
You're welcome, and thanks!
Nice exercise
Thanks.
Should I also keep icing my ankle with these exercises? I feel a sharp pain occasionally but my ankle isn't swollen.
Hello Dr Can I do it post ewings sarcoma surgery? Now it has been 8 months after surgery and I’m experiencing pain
I understand that you can’t guarantee anything but could these exercise actually get rid of my ankle impingement or is it something that I’ll live with forever unless I get surgery? It’s okay if that’s the case, I’m just curious.
great video. thank yo u
You're welcome.