Ankle Impingement Stretches & Exercises for Pain Relief

Ankle Impingement Stretches & Exercises for Pain Relief

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Estimated Reading Time: 8 minutes read

Ah, the ankle – that trusty joint that allows you to go for brisk walks, chase after your grandkids, and stroll through the park. But what happens when your ankle starts acting up, causing pain and limiting mobility? Don’t worry; we’ve got you covered!

In this article, we’ll explore ankle impingement, a condition that can cause discomfort and limit your ankle’s range of motion. We’ll also provide some helpful tips and exercises to help you get back to your pain-free, ankle-moving best! After all, who needs a therapist when you have a great exercise plan at your fingertips?

So, let’s dive in and give that ankle the tender, loving care it deserves.

What is Ankle Impingement

Ankle impingement is like the uninvited guest at your ankle party. It occurs when the ankle joint’s bones, ligaments, or tendons become irritated or pinched. This can cause pain, swelling, and limited mobility – all things we’d rather avoid in our golden years. 

There are two main types of ankle impingement: anterior and posterior. In anterior ankle impingement, the pain is felt at the front of the ankle, while in posterior impingement, the pain is at the back of the ankle.

The good news is that with the right approach, you can show this pesky condition the door and get back to enjoying your favorite activities, whether that’s playing with your grandkids or mastering your gardening skills.

Causes and Symptoms

So, what’s causing all the trouble in ankle paradise? There are a few potential culprits behind ankle impingement:

  • Overuse or repetitive motions (think long walks, golf, or even gardening marathons)
  • Ankle instability or ligament damage from a previous injury
  • Bone spurs or other growths in the joint
  • Inflammatory conditions like arthritis

Common symptoms of ankle impingement include:

  • Pain in the front or back of the ankle, especially during activities that require ankle movement
  • Swelling or inflammation in the affected area
  • A feeling of instability or “giving way” in the ankle joint
  • Limited range of motion, making everyday activities more challenging

Understanding the cause of your ankle pain is the first step towards finding the right treatment and getting back to doing the things you love without wincing every time you move your foot.

Benefits of Exercise

Why should you follow our exercise plan? Well, there are numerous benefits to be gained from these exercises, including:

  • Improved range of motion
  • Pain relief
  • Strengthening of the muscles around the ankle
  • Reduced inflammation
  • Improved joint mechanics
  • Better balance and stability
  • Prevention of future ankle injuries

By following our exercise plan, you’ll not only address your current ankle pain but also work on preventing future issues. Remember, a strong and healthy ankle is a happy ankle!

Exercise: Getting Your Ankle Back in Shape

1. Ankle ABCs

Coach Todd demonstrating ankle ABCs as part of ankle impingement stretches and exercises to enhance ankle mobility and coordination
  • Start by sitting in a chair or laying in bed with your ankle over the edge to allow for full ankle movement.
  • Write out each letter of the alphabet with just your ankle as though your big toe is a pencil.

Note: You will not have big movements, so many of us start to move our entire leg to write out the letters. Try just to move your ankle and keep your leg still.

2. Towel Calf Stretch

  • Starting position: This stretch can either be seated in a chair with the leg to be stretched extended in front of you or sitting on the floor or on your bed with the leg to be stretched extended in front of you.
  • Using a non-elastic strap (e.g., stretch strap, belt, sheet), loop it around the ball of the foot.
  • Slowly pull the foot back towards you until a calf stretch is felt.
  • Hold for at least 30 seconds.
  • Release the stretch and repeat on the other leg.
  • Do a total of 3 sets on each leg.
Coach Todd performing towel calf stretch, an essential exercise in ankle impingement stretches and exercises to improve calf muscle flexibility and reduce ankle stiffness

3. Soleus Calf Stretch

Coach Todd showing soleus calf stretch, a beneficial component of ankle impingement stretches and exercises to enhance lower leg muscle flexibility and promote ankle mobility
Soleus Calf Stretch Step 2
  • Perform this stretch exactly like the gastrocnemius calf stretch, except with a small difference.
  • Instead of keeping the back leg straight, have the knee slightly bent. You’ll feel more of a direct Achilles tendon stretch with this. 
  • Hold the position for at least 30 seconds and perform 3 sets.
  • Repeat on the other leg.

4. Heel Raises

Coach Todd executing heel raises, a critical exercise in ankle impingement stretches and exercises to strengthen calf muscles and enhance ankle stability
Heel Raises step 2
  • Place the feet shoulder-width apart and stand with the legs straight.
  • Lift both heels off of the floor at the same time, then slowly lower your heels down to the floor.
  • Repeat 10-15 repetitions for 2-3 sets, as tolerated.

5. Ankle Eversion with Resistance Band

Lay down on your bed with your ankle off the end. Loop the band around your right foot and around your left. We will use your left foot as an anchor for your right foot as your exercise. Bring your right foot out like you're angling your ankle away from your left foot, squeeze in, then relax. ankle eversion with resistance band 1
ankle eversion with resistance band 2
  • Lay down on your bed with your ankle off the end.
  • Loop the band around your right foot and around your left, as seen in the graphic. We’re going to use your left foot as an anchor for your right foot as your exercise.
  • Bring your right foot out like you’re angling your ankle away from your left foot, squeeze in, then relax.
  • Do this for 10 repetitions and complete 3 sets in total.

Tip: Work on just moving your ankle and not your entire leg when performing this exercise! See if your knee rolls out at all; try to keep it still. 

6. Ankle Inversion with Resistance Band

Ankle Inversion with Resistance Band Step 1
Ankle Inversion with Resistance Band Step 2
  • Sit near a heavy table or sturdy chair that won’t move easily.
  • Bring your foot in like you’re angling your ankle toward your other foot, squeeze in, then relax. Loop the resistance band over your foot and around the table or chair leg, as shown in the graphic above.
  • Repeat this movement for 10 reps, and do a total of 3 sets.

Tip: Work on just moving your ankle and not your entire leg when performing this exercise! See if your knee rolls out at all, try to keep it still. 

7. Ankle Dorsiflexion with Resistance Band

ankle Dorsiflexion with Resistance Band Step 1
ankle Dorsiflexion with Resistance Band Step 2
  • Lay down on your bed with your ankle off the end.
  • Loop the band around your right foot and loop the band around your left foot.
  • Point your left foot and hold that position.
  • Draw your right foot up like you’re trying to bring your toes to your nose, then relax. Finish the set, then repeat with your left foot.
  • Repeat 10 repetitions for 3 sets.

8. Ankle Joint Mobilization with Resistance Band

Ankle Joint Mobilization with Resistance Band
  • Place a resistance band loop around a sturdy table or chair leg (one that is heavy and won’t move!)
  • Place the other side of the loop around your painful ankle right at the joint and stand facing away from the sturdy chair or table.
  • Take a step so there is tension on the resistance band.
  • Using a lunging motion (with the painful ankle as the front leg), bend your knee forward while keeping your ankle flat on the ground. Move till you feel the tension and hold for two seconds. 
  • Repeat 10 times.

Preventing Future Ankle Impingement

To reduce the risk of future ankle impingement, it’s essential to adopt a proactive approach to your joint health. By taking preventive measures, you can maintain optimal ankle function and reduce the likelihood of recurrent issues. Here are some tips for preventing future ankle impingement:

  1. Maintaining a healthy weight: Carrying excess body weight can strain your joints and ankles. Maintaining a healthy weight can reduce the stress on your ankles and lower the risk of impingement.
  2. Wear appropriate footwear: Wearing shoes that provide proper support and cushioning can help protect your ankles from injury. Opt for footwear that fits well and is designed for your specific activities.
  3. Warm-up and stretch: Before engaging in physical activities, take the time to warm up and stretch your muscles, tendons, and ligaments. This can improve flexibility and reduce the risk of injury.
  4. Incorporate balance exercises: Performing balance exercises can help improve your ankle stability and proprioception, which may help prevent ankle injuries and impingement.
  5. Avoid overtraining: Listen to your body and avoid overtraining or pushing yourself too hard. Giving your body ample time to recover between workouts can help prevent injuries and impingement.
  6. Address underlying issues: If you have any underlying issues that may contribute to ankle impingement, such as poor joint mechanics or muscle imbalances, work with your healthcare professional to address these concerns.

By implementing these preventive measures, you can help protect your ankles from future impingement and maintain an active, healthy lifestyle. Remember, prevention is always better than cure, and taking care of your ankles now can save you from pain and discomfort in the long run. So, lace-up those supportive shoes, warm up those muscles, and keep moving forward on your journey to optimal ankle health!

Conclusion

Ankle impingement might have thrown a wrench into your ankle’s plans, but with the right exercise routine and perseverance, you can get back to living without that nagging pain. So go ahead, pick up that grandkid or enjoy that stroll in the park confidently, knowing that your trusty ankle is ready for action!

Remember, these exercises are designed to help you get back on your feet, but always consult your doctor or healthcare professional before starting any new exercise or treatment plan. They’ll help you navigate the world of ankle care and ensure you’re on the path to a pain-free future.

Age is just a number – with the proper care and attention, your ankles can keep you moving and grooving well into your 60s and beyond! Stay active, be consistent with your exercise routine, and don’t let ankle impingement slow you down. Happy exercising!

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Discover 11 Easy, At-Home “Stretch Exercises” for Stronger, Pain-Free Joints (click below)

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