Ankle Impingement Stretches & Exercises for Pain Relief – Ask Doctor Jo

Ankle Impingement Stretches & Exercises for Pain Relief – Ask Doctor Jo

hey everybody it’s Doctor Jo and Bear, and
today we’re going to show you some stretches and exercises for ankle impingement, so let’s get started. so if you haven’t subscribed already, make sure and click on the button down here. so most of these stretches could be for
anterior or posterior ankle impingement. they all are designed for anterior, but
again you can use them for a posterior impingement as well. so to start off,
we’re just going to kind of stretch out the ankle. so you can do it with your
hand, I’ll show you some other ways to get it a little bit more pressure on it,
but the first one is just going to be going into dorsiflexion. and that’s
pulling the toes up towards you. so with the stretch, you’re not going to actively
do it, you’re just gonna pull them with your hand. so what I like to do is kind
of grab my heel with one hand and then my toes up with the with the top hand,
and just pull in towards me. so if you have that anterior impingement there,
that’s just getting that spot kind of stretched out. sometimes there might be a
bone spur or something in there, and you just want to get that movement in there
because if it’s impinged you want to kind of loosen everything up in there. so
just kind of taking that, pull the heel downwards this way and then pull the
toes up this way. so you’re getting a little bit of mobilization with that as
well. you don’t have to hold it for a full 30 seconds, you can do like a 15 to
20 second hold. when you’re using your bodyweight, I’ll have you actually do the
full 30 second stretch, but when you’re just pulling you can do that 15 – 20
second stretch. so again pulling down with the heel, and then up with your toes
just coming up towards you this way. so do that about three times really to get
that stretch in there. now you’re going to go into a plantar
flexion stretch, which is just the opposite way. so now your toes are coming
down. so now we’re opening up that space. so it’s kind of just the same now you
don’t have to worry so much about the heel, but just taking the toes and now
you’re just gonna pull them down this way. so you should feel that stretch
right there on the top. if you can make sure you keep those toes straight
forwards going down this way, versus mine like to
try and curl in a little bit, but try and keep them straight. so it really opens up
that spot in there. so again holding out the stretch 15 to 20 seconds. if your hands get
a little bit tired, again I’ll show you another way to do it, but doing that
about three times just getting that nice stretch in there. and then the next one
is going to be an eversion stretch, and that’s taking your toes and your ankle
and going outward. so it’s almost like it’s waving out that way. so going in
that position, but really doing all the movement at your ankle, not your whole
leg. so I like to kind of stabilize up top above the ankle so my whole leg
doesn’t move with this, and then take kind of in the toe the ball of the foot
area, and pull it outwards like that. so it’s almost like a scooping motion to go
out into that eversion. and really just get a stretch there. you
should feel it on the inside top right there that’s where you should feel
that stretch. so going out into that eversion stretch and again 15 to 20
seconds doing that three times. so just really kind of starting to get that
joint moving getting everything loosened up. so it’s not impinged anymore. so if
you don’t feel like you’re getting quite enough stretch with just your hands for
the dorsiflexion, what I like to do is as long as your body’s comfortable kind of
getting in this position, make sure your heel stays down put some pressure
through your foot kind of almost in a close up lunge position, and then lean
forward. so I feel that stretch kind of up and through here. you might feel it in
the back some if your achilles is tight, but you’re really just trying to work
that that whole joint area in the ankle right there. so getting that dorsiflexion
make sure your heel doesn’t come up, keep that heel down and really just push
forward like that. so with this one if you’re comfortable enough in this
position you can hold it for 30 seconds and then do that three times. and then so
with the plantar flexion you just come back and now you want the top of your
toes to be on the floor you want the whole top of the foot be on the floor
and then just kind of up into this position like that. so
I’m still using my body weight, but I’m just kind of leaning back onto the foot.
if that’s too much, you can just come back and go like this, but if you want a
little bit more body pressure, lift your body up and then push down so whichever
one is kind of more comfortable for you. it might try and feel like it’s cramping
up a little bit when you do this, but that’s really going to stretch out the
front of that ankle and then even into your anterior tibialis muscles just to
help loosen everything up and to hopefully get some stuff unimpinged in there.
so again this one would be a 30 second hold doing that three times. so now you
want to go into strengthening the ankle. when you strengthen the ankle, that helps
get those muscles strong again because a lot of times that impingement happens
because something’s not doing what it’s supposed to or there some weakness, and then something gets impinged, which is
compressed, and then you get a lot of pain in that ankle area. so when I am
working on my ankle I use something it can be a soup can you can just put it
off the edge of your bed or something, but you want your heel to be able to
move freely because taking a band, make sure you know what kind of bands you
have, these are thera bands, because the different colors are different strengths.
the yellow for the thera-band there’s lightest and then the reds the next one.
so if you’re just starting out, you probably really want to start off with
the lightest one, but if you have a different brand of bands like Pilate
bands just make sure that you’re checking out the colors because they
might be different types of resistance. so I like to make a loop on mine, it just
makes it a little bit easier and just make sure that the band is pretty much
at the ball of your foot and that it doesn’t slip off. so sometimes shoes with
this helps a little bit just because you don’t want this coming back and smacking
you in the face, so if you need to kind of spread the band out a little bit so
it has a little more grip you can do that as well. and just pull to have as
much tension as you need and when you’re going down this is just pushing down
into plantar flexion, and then coming back up. you don’t want your ankle
to be wiggling like that because that mean it doesn’t have enough control and
that you’re you’re having too much resistanc.e so if you have a lot of
resistance and you’re having a hard time controlling it down and back up, then
either let go of the band a little bit so there’s not as much tension, or go
back down to the lesser strength band because you want to be able to control
that ankle as well as you can. so nice and control going down, nice and
controlled coming back up. don’t just pop it up and down because then you’re not
really getting anything out of it. so really kind of control that I would say
just start off with about 10 you can try 2 sets of 10 but I wouldn’t do a whole
lot the first time because you just really don’t know how it’s going to feel,
and you don’t want to overdo it. so then the next one is going to be going into
eversion going outwards. so now you’re just going to turn where the knot is on
the inside and then just kind of anchor it on your other foot. the biggest part
of this is to make sure you’re just moving at your ankle. so you’re not
moving your whole leg out, but the top part of your leg is really staying in
one spot, and you’re just pulling kind of outwards and up to get that eversion
motion. so again if it’s really tight, and you can’t control that band, then relax a
little bit or go back down because you want to be able to control it. you want
to get to 10 to 15 and it’d be tough but doable. so you can just take it up or
down whatever works best for that. so to give then get an inversion, I usually
then just cross it over this way and now the knots going on the outside towards
the other foot, and then your anchors there. get it up around the ball of your
foot now you’re pulling in. so again it’s not the whole leg going out and in,
it’s really just at that ankle going out and in and really trying to make it
controlled and smooth without a whole lot of wiggle in the ankle.
and then for the dorsiflexion coming back up, if you don’t have anybody to
hold it the other way you can do a couple things. you can anchor it on to
something solid like a table leg or you can just take your other foot and just
kind of push it down a little bit further like that. so now I’m going
upwards and then nice and slow back down. so again just enough where your have to
work pretty hard to get there, but you’re able to control that band the whole time.
so the last exercise is really going to be immobilization so this would be if
you didn’t have somebody to do the manual work on you to help actually move
the joint. so you want to use a strap this is something solid so this is not
like the bands you don’t want it to give. and if it’s something that has a loop
that works really really well. so you’re gonna put it around your ankle. I’m a
roll my pant leg up a little bit so you can see it, and you want it to be
about right here. and what this is gonna do is it’s gonna stabilize that tibia
bone so once you start doing the movement it mobilizes the the joint down
at the ankle, so if you don’t have anybody there to help like hold on to
the strap you can really just step on it with your other foot. so give yourself a
little bit up here, and then you have to have some good balance but make sure
that strap is tight and then get your foot in this position. make sure it’s
nice and tight right there at that tibia bone and then go forward into that
dorsiflexion movement. so what this is doing is when I’m moving it’s holding
that bone there so I’m actually mobilizing that joint. so it’s really
just kind of helping it opening up that space. so you don’t want to do a whole
lot of these you just want to do maybe five or ten, really just to loosen up
that joint and get it feeling better. those were your stretches and exercises
for ankle impingement. so if you’d like to help support my channel make sure and
click on the link up here, yeah. and where should they click to subscribe down
there. and be safe, have fun, and I hope you feel
better soon.

45 Replies to “Ankle Impingement Stretches & Exercises for Pain Relief – Ask Doctor Jo”

  1. Hi doctor jo,

    I’ve today been told that I can go full bearing, after breaking my ankle had a plate and a screw fitted does this still count as I need to stretch my leg as I’ve been in a plastic boot for a month?

  2. Another great one when I was doing physical therapy I did some of those same exercise you are demonstrating do you have any videos on hurting heels thank you for sharing

  3. Hello doctor, I am suffering from heavy head since three years and haven't got cured from any medicine. If there is a cure from these stretching excercises could you please elabore me? Thanks in advance.

  4. Wow, I got relief almost immediately. Dr. Jo your videos
    are the best, so clear and so easy to follow. THANK YOU !

  5. Hi Dr. Jo,
    Ive watched several of your videos and I love them and your personality. Youre awesome! I have a question for you. I have pain, numbness and tingling in my right foot and my right shoulder blade. My foot is always freezing as well. Ive been checked and theres no nerve damage. Which of your videos do you suggest?

  6. I have posterior ankle impringement should I do the same exercises please tell some specific exercises for my problem

  7. Hi! Great video!! Ive had an ankle injury for the past year. my podiatrist said it was a posterior ankle impingement but nothing has helped it. Ive had xrays, mri, cortisone shot & phsyical therapy and i still have the sharp pain in the back of my ankle when i point my foot. The xrays & mri ruled out the os trigonum bone. I was just wondering what kind of surgery would be needed? Is it "one surgery for all posterior impingements?" Or does it just depend on my injury? I just want to get back to running. I would love to just skip surgery in general and just wrap it & run. Thanks for any advice!

  8. Hi doctor, I sprained my left ankle after stepping on a curb and rested it for 2 weeks. I can walk on it, but can't squat, bend, or do stretches. Every time I go on dorsiflexion mode it hurts near my Achilles tendon and near the ankle. Will these stretches work for me? How soon can I go back to weight lifting again? Thanks for the video 🙂

  9. Hey Jo, I have what I think is an anterior impingement. Any kind of deep dorsiflexion results in sharp pain at the front of my ankle. So the dorsiflexion exercises are painful. I can walk and do everything normally just no dorsiflexion at all. Would you just recommend ice, rest, and some tens unit therapy till pain is gone? Thank you

  10. Hi, is walking okay for anterior ankle pain? Per se, I've had no injury, just a really long period without exercise. Thanks

  11. Excellent video. I have anterior ankle pain after stepping on and off several trains in one day (between 12 and 15 inches). I have eds type 3 and cf related arthritis and use walking sticks. How long should I ice it, keep it raised, ibuprofen gell etc before starting these exercises? I've already had peroneal tendonitis and other problems with that foot do I really want to avoid this being a repeating problem. Is it worth wearing a support bandage to decrease some of the instability?

  12. Idk what's wrong with my ankle I didn't go to a doctor or anything but I went running yesterday I think I ran on some sticks but my inner ankle hurts and my shin when I rotate my ankle please help

  13. 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.

  14. Hello there! I'm a dancer and a few weeks ago I made a movement where I put like an over pressure in a dorsal flection of my left foot.. I felt pain and a weird sensation when it happened but I didn't gave it importance. Over the last weeks after that, at nights , I feel a "something" on that foot, right in the anterior part of the ankle.. It doesn't hurt awfully but it's like annoying.. I apply a hot pack, I've stretched and I stretch everydayness, and try to rest but i still have that weird sensation in that part of my foot.. I fear that if I repeat a movement that is a really big dorsiflexion like grand plies in ballet are, I might injure or it might hurt .. what should I do? I told this to my physiotherapist when it happened,but he didn't gave it too much importance, and he told me that my foot was probably starting to get used to this new movement or range of movement (since I'm in my second year of professional dance formation)… help please!!

  15. I see that last stretch in other people's videos and they use a wide resistance band that isn't light. I always feel achey in that spot after doing it though. Even if I just use my hands.

  16. 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.

  17. you have no idea what you just did I have been suffering from this pain for years And I watched your video did the exercises and it was immediate results Are used to be overweight in my younger days but I am 34 years old and in fantastic shape I bike I eat right Etc. I’ve always had this pain in my ankle and I did not know what to do it would literally stop me from moving at my top best this pain was so hurtful that it would stop me from moving or walking in the morning Especially after working I work for a moving company which requires a lot of labor and my foot is killing me after work The stretches are going to definitely help me perform in my job way better thank you so much I love you literally

Leave a Reply

Your email address will not be published. Required fields are marked *