Lack of exercise can cause or worsen foot and ankle pain, because of increased stiffness and weakened muscles. Foot and ankle mobility exercises are therefore important to improve the function of the foot and ankle muscles, promote blood flow and increase the mobility of the joints. healthcare professional treatment can also help people with foot or ankle pain. Healthcare professional can advise you with which foot or ankle exercise is suitable for your complaint.
Always consult a therapist first, to determine if this low back exercise is good for you. If you don't have a therapist yet, please find one near you by using our therapist map.
Special note: This exercise focuses on the mobility of the ankle joint and is typically given to improve ankle pain or ankle stiffness.
List of conditions which could benefit from this exercise
A diagnosis or exercise prescription for the following conditions should only be given by a medical doctor or your healthcare professional . This list has merely been provided to discuss with your therapist.
- Achilles tendinitis
- Achilles tendinosis
- Mechanical foot complaints
- Mechanical ankle complaints, ankle sprain, ankle strain, ankle ligamentous tear.
General tips for ankle and foot exercises
- Warming up: a warming up is not necessary, however this exercise should preferably not be done within the first 15 minutes of getting out of bed in the morning.
- Speed: Do not hurry, do this exercise slowly.
- Exercise both legs: This makes it easy to compare the injured leg with the non-injured leg.
- Stay alert: think about doing the exercise rather than performing the exercise automatically.
- Foot, ankle or calf pain: Pain is a warning signal, never ignore pain. If you experience pain while exercising please consult your healthcare professional for advice.
- Calf pain: calf pain could also be from a non-muscular origin. If in doubt, please contact your doctor.
- Ankle instability: Ankle sprain is an extremely common sports injury. The recurrence rate of sprains remains high, usually due to ankle instability. The main reason for this instability is a loss of proprioception. (when your ankle or foot loses its sense of position.) This can be easily trained. More joint position exercises can be found on this website or ask your healthcare professional for more help.
- RICE: For minor sprains or strains, the following abbreviation advice can be applied as a treatment: RICE: Rest, Ice, Compression and Elevation. Always consult your doctor or healthcare professional first before doing any exercise. Did you know? To achieve the best quality of care, healthcare professional use a combination of manual and gentle manipulative therapy and movement training. Healthcare professionals also offer you personal advice on mobility and strengthening exercises, postural advice, diet, lifting procedures and more.
Did you know?
To achieve the best quality of care, healthcare professional use a combination of manual and gentle manipulative therapy and movement training. Healthcare professionals also offer you personal advice on mobility and strengthening exercises, postural advice, diet, lifting procedures and more.
