Top 4 Exercises Recommended by Physiotherapists for Ankle Pain

Ankle pain can result from various conditions, such as sprains, tendonitis, arthritis, or repetitive strain. Physiotherapy in Grande Prairie often incorporates targeted exercises to alleviate pain, restore mobility, and strengthen the ankle joint. 

Reasons Behind Ankle Pain: A Quick Physiotherapist’s Guide

• Sprains and Ligament Injuries: Twisting or rolling the ankle often causes ligament tears or stretching, which can lead to pain and swelling.
• Tendonitis and Overuse: Repetitive strain on tendons, such as Achilles tendinitis, results in inflammation and discomfort.
• Arthritis: Osteoarthritis or rheumatoid arthritis can cause stiffness, swelling, and joint pain in the ankle.
• Fractures or Trauma: Accidents or high-impact injuries can result in bone fractures, causing severe ankle pain and limited mobility.
• High Arches: Abnormal foot mechanics, such as overpronation or underpronation, can cause discomfort in the ankle.

Physiotherapist-Approved Exercises for Ankle Pain Relief

Discover four efficient exercises at Grande Prairie Physiotherapy that target ankle pain, enhance mobility, and promote faster recovery for a stronger, pain-free step forward.

Ankle Alphabet Exercise

This gentle yet effective exercise improves flexibility and reduces stiffness in the ankle joint. It is particularly beneficial for those recovering from injury or dealing with inflammation.

• How to Perform: Sit on a comfortable chair, ensuring the individual’s back is straight and supported. Extend the affected leg slightly before the foot is off the ground. Imagine the big toe is a “pencil” and trace the letters of the alphabet in the air, moving the foot in all directions. Use slow, controlled movements to complete each letter.
• Purpose: This dynamic movement targets multiple planes of motion, promoting joint mobility and reducing stiffness.
• Frequency: Complete the alphabet once or twice per session. Perform this exercise daily to achieve good results.
• Benefits: Improves ankle mobility, reduces stiffness from injuries, and encourages a full range of motion. It’s an excellent warm-up exercise for more intensive rehabilitation activities.

Towel Scrunch Exercise

This exercise helps to strengthen the intrinsic muscles of the foot and ankle, which are key to pain reduction. It is also beneficial for conditions like plantar fasciitis or tendon strain.

• How to Perform: Place a small towel flat on the floor. Sit in a chair with the individual’s affected foot resting on the towel. Using only the toes, scrunch the towel toward the, creating a curling motion. Avoid moving the ankle excessively; keep it stable throughout the exercise. Once the towel is scrunched, smooth it with the toes and repeat.
• Repetitions: Perform 10–15 repetitions per session. Gradually increase the intensity by adding a small weight (like a bottle) to the towel for added resistance.
• Purpose: Strengthens the smaller foot and ankle muscles, improving mechanics and stability.
• Benefits: It enhances foot control, reduces pain, and improves the ankle’s ability to handle daily activities and high-impact movements. It also helps reduce strain on tendons and ligaments.

Calf Raises

Strengthening the muscles helps support the ankle joint, which is essential for pain relief and improved stability. Calf raises target the gastrocnemius muscles, which play a vital role in ankle function and balance.

• How to Perform: Stand upright with the feet hip-width apart. Place the hands on a sturdy surface (like a wall or chair) for balance. Try to slowly lift both heels off the ground, rising onto the balls of the feet. Hold the position for 2–3 seconds, focusing on engaging the ankle muscles. Then, lower the heels back to the ground in a controlled manner.
• Progression: Once comfortable with both legs, try single-leg calf raises to increase the challenge.
• Repetitions: Perform 12–15 repetitions per session for 2–3 sets. Gradually increase the intensity as the strength improves.
• Benefits: Improves muscle strength, reduces strain on the ankle, enhances balance, and supports recovery from conditions like Achilles tendonitis or overuse injuries.

Resistance Band Ankle Inversion and Eversion

Building strength in the ankle’s inversion and eversion muscles reduces instability and prevents re-injury. This exercise uses a resistance band to challenge the ankle in controlled movements.

• How to Perform: Attach one end of a resistance band to an object, such as a heavy chair or table leg. Loop the other end around the affected foot. Pull the foot inward against the band’s resistance for inversion, keeping the leg stationary. Slowly return to the starting position. Move the foot outward against the resistance and return to the center. Maintain control during each movement to avoid jerking.
• Repetitions: Perform 10–12 repetitions per motion (inversion and eversion) for 2–3 sets. Increase the band’s resistance as the strength improves.
• Purpose: Strengthens the tibialis posterior and peroneal muscles, critical for ankle stability and preventing rolling injuries.
• Benefits: Enhances muscle resilience, addresses instability, and prevents future injuries, especially in athletes or those with recurring ankle sprains.

Tips To Be Followed

• Warm-Up: Always perform a light warm-up, such as ankle circles or gentle stretches, before starting the exercises to prepare the joints and muscles.
• Progress Gradually: Start with lower intensity and gradually increase resistance, repetitions, or sets as the ankle strengthens.
• Consistency: Regular practice of these exercises is key to achieving long-lasting relief and improved function.

Benefits of Addressing Ankle Pain with Physiotherapy

• Enhanced Mobility: Targeted exercises and therapy improve ankle joint flexibility and range of motion.
• Strengthened Ankle Stability: Strengthening surrounding muscles and ligaments helps prevent recurrent injuries and improves balance.
• Improved Healing Post-Injury: Tailored rehabilitation plans promote faster recovery from ankle sprains, fractures, or surgery.
• Long-term Injury Prevention: Physiotherapy reduces the risk of future ankle-related issues by addressing underlying causes and improper mechanics.

These benefits will highlight the importance of physiotherapy in treating ankle pain and restoring function.

A Steady Path to Pain-Free Movement

Junction Point Physiotherapy Clinic offers personalized exercise plans to address ankle pain, blending evidence-based techniques with patient-focused care. Each recommended exercise targets specific aspects of the ankle joint, promoting healing, strength, and mobility through physiotherapy in Grande Prairie. For those seeking long-term relief and a physiotherapist near me, consider to reach us. Scheduling a consultation with our Junction Point Physical Therapy in Grande Prairie and discovering how physiotherapy can unlock the path to optimal ankle health.