Physical Therapy for Ankle Pain

Ankle pain can significantly impact your daily life, making simple activities like walking or standing uncomfortable. This article will discuss the causes of ankle pain and how physical therapy for ankle pain can provide relief.

At Orthopedic Specialists & Sports Medicine, we specialize in comprehensive physical therapy treatments to help patients in Granville, Newark, Coshocton, Heath, and Buckeye Lake regain their mobility and comfort. If you’re suffering from ankle pain, our dedicated team of physical therapists is here to help. Contact us today!

Exploring Foot and Ankle Pain

Foot and ankle pain can stem from various conditions and can impact individuals of all ages. You may experience a dull ache, sharp pain, or a burning sensation, and it can be localized to specific areas or spread across the foot and ankle. The pain can interfere with daily activities and, if left untreated, can lead to more severe complications.

What Causes Foot and Ankle Pain?

There are numerous causes of foot and ankle pain, including:

Sprains: An ankle sprain is a common type of ankle injury that can cause significant pain and instability in the ankle joint.
Fractures: Breaks can occur in the bones due to trauma or overuse.
Arthritis: This refers to inflammation of the joints. It leads to pain and stiffness.
Tendinitis: Tendons can become inflamed, usually from overuse or repetitive movements.
Plantar Fasciitis: Your plantar fascia is a thick band of tissue running across the bottom of the foot. It can become inflamed.
Bursitis: Inflammation of the small fluid-filled sacs that cushion the bones and tendons, called bursae.
Achilles Tendon Injuries: Damage to the tendon that connects the calf muscles to the heel bone.
Flat Feet or High Arches: Abnormal foot structures that can lead to pain and discomfort.

What to Expect from Physical Therapy for the Foot and Ankle

Physical therapy is a highly effective treatment for foot and ankle pain. At Orthopedic Specialists & Sports Medicine, our physical therapy program includes:

Initial Assessment: A thorough evaluation of your condition, medical history, and lifestyle to develop a personalized treatment plan.
Pain Management: Techniques such as ice, heat, ultrasound, and electrical stimulation to reduce pain and inflammation.
Manual Therapy: Hands-on techniques to improve mobility and decrease pain.
Strengthening Exercises: Our physical therapist will create a customized treatment plan to address your injured ankle and help you regain strength and stability in the foot and ankle.
Stretching and Flexibility: Stretching routines to improve flexibility and range of motion.
Gradual Return to Activity: Weight-bearing activities will be introduced gradually to help strengthen the injured foot and affected leg, promoting better balance and stability.
Education and Advice: Guidance on footwear, activity modification, and injury prevention to support long-term health.

Exercises for Foot and Ankle Pain

Here are some effective ankle exercises that can help alleviate foot and ankle pain:

Calf Stretch

Stand facing a wall with one foot forward and one foot back.
Keep both heels on the ground and lean forward towards the wall.
Hold the stretch for 20-30 seconds and repeat 3 times on each leg.

Ankle Circles

Sit or lie down with your leg extended.
Slowly rotate your ankle in circles, first clockwise, then counterclockwise.
Perform 10 circles in each direction.

Toe Towel Scrunches

Place a towel on the floor and use your toes to scrunch it towards you.
Repeat 10-15 times with each foot.

Heel Raises

Stand with your feet hip-width apart.
Slowly rise up onto your toes, then lower back down.
Perform 3 sets of 15 repetitions.

Resistance Band Ankle Flexion

Sit with your leg extended and wrap a resistance band around the ball of your foot.
Hold the ends of the band and press your foot forward against the resistance.
Repeat 10-15 times on each foot.

Resistant Band Ankle Dorsiflexion

To flex the foot toward you, tie the band around a table leg and then the top of your foot.
The resistance should be felt as you pull the foot toward you
Repeat 10-15 times on each foot

Ankle Alphabet

From either a sitting or lying position, extend your leg
Write the letters of the alphabet with your big toe
Repeat with the other foot

How Can Foot and Ankle Pain Be Prevented?

Preventing foot and ankle pain involves several proactive steps:

Proper Footwear: Wear shoes that provide adequate support and cushioning.
Stretching and Strengthening: Strengthening and stretching the muscles around the lower leg and ankle joint can prevent further injuries and reduce the risk of chronic ankle instability.
Avoid Overuse: Gradually increase the intensity of physical activities to avoid overuse injuries.
Maintain a Healthy Weight: Excess weight puts additional stress on the feet and ankles.
Warm-Up and Cool Down: Always warm up before engaging in physical activities and cool down afterward.

Schedule Your Appointment Today

If you’re experiencing foot or ankle pain, don’t wait for it to worsen. The experts at Orthopedic Specialists & Sports Medicine in Granville and Coshocton, Ohio, are here to provide the quality care you need. Our physical therapy programs are tailored to help you recover and return to your normal activities pain-free. Contact us today to schedule an appointment and take the first step towards relief!

Medically reviewed by Brad L. Bernacki, MD

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