Published on: 4/24/2025
What exercises can help alleviate ankle pain?
Ankle pain can be improved with muscle strengthening exercises specifically designed for the foot and ankle.
Explanation
To help with ankle pain, exercises that strengthen the muscles around your foot and ankle are beneficial. These exercises make the ankle stronger and more stable.
Simple Exercises Include:
- Toe Raises: Stand up and slowly lift your heels so you are on your toes. Hold for a few seconds, then lower your heels.
- Heel Walks: Walk on your heels with your toes off the ground for a short distance.
- Ankle Circles: Sit down and move your foot in circles, first in one direction and then the other.
Doing these exercises regularly can help reduce pain and improve how well your ankle works. Remember to start slowly and gradually increase the intensity as your ankle gets stronger. If you have any concerns, it might be good to talk with a healthcare provider. These exercises can be a simple and effective way to make your ankle feel better and help you move more easily.
(References)
- Osborne JWA, Menz HB, Whittaker GA, Cotchett M, & Landorf KB. (2025). Muscle Strengthening Exercises for the Foot and Ankle. Journal of foot and ankle research, 40178827.
- Dantas GAF, Sacco ICN, Ferrari AV, Matias AB, Watari R, Oliveira LVM, et al. (2023). Effects of a foot-ankle muscle strengthening program on .... Brazilian journal of physical therapy, 37603935.
- van der Wees PJ, Lenssen AF, Hendriks EJ, Stomp DJ, Dekker J, & de Bie RA. (2006). Effectiveness of exercise therapy and manual mobilisation .... The Australian journal of physiotherapy, 16515420.
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