Physiotherapy is one of the best-known professions that help millions of people to achieve fitness & wellness. Here we’ll discuss the best physiotherapy exercises to avoid ankle and foot pain. If you perform these exercises on the recommendation of your doctor and under his guidance then it’ll definitely provide good results. 

Ankle pain exercises help in improving your ankle’s strength as well as a range of motion. Certain physical treatment approaches such as trigger point therapy, stretching, soft tissue massage, etc. can derive excellent outcomes in case you’re suffering from ankle and foot pain. Moreover, these are efficacious and fine in reducing the pain and stiffness which is associated with injury or occurred by some other means. If you feel unbearable pain after having ankle injury then you should consult with the best physiotherapist in order to begin the treatment as early as possible else it would lead to serious complications. 

The physiotherapist after a series of physical examinations, diagnoses, and tests will go for further treatment. Let’s have a quick overview of the best foot pain exercises as well as ankle pain exercises.

Causes of Ankle Pain

Injury is not only the cause of ankle and foot pain, but there are also many other causes that can lead to pain such as avulsion fracture, Achilles tendon rupture, bursitis, gout, arthritis, etc. Osteoarthritis is a condition which could be a cause of wearing of cartilage and bones.

Also Learn About: What is Osteoarthritis

However, topical pain relievers, nonsteroidal inflammatory drugs, RICE approach, fitness program exercise, etc. can derive excellent results.

Ankle and Foot Pain Relief Exercise

At some point in time, many people experience foot or ankle pain, and to get relief from these our physiotherapists may recommend certain sorts of best exercises to ensure better health and flexibility.

Non-Weight Bearing Dorsiflexion

Ankle dorsiflexion is one of the effective exercises for providing early relief to your ankle pain. Your physiotherapist may recommend the same after careful examination of injury or causes of pain. While performing this exercise you need to move your ankle towards your nose, and during this, the knee should be in a straight position. You should continue this exercise until you don’t feel discomfort. The hold time should lie in between 15-20 seconds  & frequency must be 5 times. Non-Weight Bearing Dorsiflexion exercise will improve the range of motion & will provide relief from ankle pain to a great extent.

Non-Weight Bearing Eversion

Eversion is another best exercise to derive excellent results, as it provides excellent results in the recovery of an ankle injury. If you are suffering from ankle pain, and your doctor recommends to perform a non-weight bearing eversion exercise, then you should follow these steps.

First, you should move your ankle to the lateral side, while keeping the ankle in motion & toe pointed up. Just repeat eversion to five times while hold time should be 15-20 seconds. If you feel discomfort while doing so, just contact your doctor.

Toe Spread & Press

Sportsperson who suffers from foot pain can perform this exercise for better well-being. It’s one of the most effective exercises for plantar fasciitis which may cause pain and inflammation in the tissue.

Anodyne Spine is the best physiotherapy clinic in Delhi for the ankle and foot pain injury. We strive to provide appropriate treatment to achieve early recovery from the pain.