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.


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