Ankle therapy, fortunately, may help address a wide range of ankle disorders, from strains and sprains to arthritis and tendonitis. When you have ankle pain, it can be difficult and time-consuming to find a remedy to get you back on your feet. We will explore the advantages of ankle therapy for treating ankle discomfort, why it is essential, and the many treatment options available in this article.
What is causing your ankle discomfort, and what should you do?
Ankle pain can occur suddenly or gradually over time. It might be caused by an evident injury, such as a sprain, or by medical diseases like osteoarthritis or gout.
The ankle is a complicated joint held together by ligaments, tendons, and muscles. Any of these structures can be injured and produce discomfort.
Stretching and strengthening the muscles surrounding the ankle may be advised through physical ankle therapy. Injections or pain medication can also be used to assist control of pain. Ankle pain is seldom treated surgically.
Some of the most common causes of ankle pain are the following:
- When sprinting, awkwardly place or land your foot
- Unbalanced landing after a leap or hop
- Taking a step onto an uneven surface
- Sports that require quick direction adjustments
The following are the common symptoms of ankle pain:
- A ‘popping’ sound during the injury
- Inability to put weight on the affected foot
- General stiffnessSet featured image
How Do You Do Ankle Therapy At Home?
How Do You Do Ankle Therapy? Here are some DIY exercises to get you started. These exercises may be recommended for a specific condition or rehabilitation. Begin each workout gradually. If you have pain, reduce the intensity of the workouts.
The Alphabet Exercises
- Make an alphabet with your toes. And this allows your ankle to move freely in all directions.
Side-to-Side Knee Swing
- Place your foot flat on the floor and sit on a chair.
- Move your knee from side to side slowly. Keep your foot flat on the ground.
- Continue for another 2 to 3 minutes.
Curling the Towel
- Place your foot on a towel on the floor while sitting. Scrunch the towel with your toes toward you.
- Then push the towel away from you with your toes.
- To make this exercise more difficult, place something on the opposite end of the towel. This is around the weight of a can of soup.
- Sit with your legs straight and your knees extended.
- Wrap a towel over your foot, right below your toes.
- Hold one end of the towel in each hand, hands over the knees.
- Pull the towel back so that your foot stretches toward you.
- Maintain your position for at least 15 to 30 seconds.
- Repeat 2–4 times each session. Perform up to 5 sessions every day.
- Stand on a flat surface with your arms spread out to your sides in the shape of a “T,” then lift your good leg off the floor, bending it at the knee. If you can’t keep your balance, use one hand to grasp onto a chair, counter, or wall.
- Maintain a straight knee when standing on the limb with the afflicted ankle. Try to stand on that leg for at least 30 seconds. Then take a 10-second break.
- Repeat 6–8 times more.
Contact Massage Rx to learn more about how do you do ankle therapy at home. We will instruct you when to begin these exercises and which ones will be most beneficial to you.
What is the best for ankle recovery? Physical Therapy!
Ankle recovery is vital. Anyone who has ever had ankle pain understands how terrible it can be. Even modest ankle discomfort can make it difficult to walk or stand for extended periods, and more severe injuries might render you unable to put weight on your foot entirely.
Physical therapy, fortunately, is an effective treatment for ankle recovery. Physical therapy can help avoid additional damage and discomfort by strengthening the muscles and joints surrounding the ankle. Furthermore, physical therapy can increase the range of motion and flexibility, making it simpler to accomplish daily tasks.
Consider getting the assistance of a trained physical therapist at Massage Rx if you are experiencing discomfort and for ankle recovery. We have been in the industry for years, administering this kind of treatment. We also offer Sports massage, Swedish massage, prenatal massage, and couple massage!