Online Physiotherapy for Ankle Pain

Physiotherapy for Ankle Pain, Osteoarthritis, Ankle Replacement, Ligament Tear, and other Ankle pain conditions

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available from 8 AM to 8 PM, Mon - Sat.

What is Ankle Pain?

When we talk about physio for ankle pain or exercise for ankle pain we need to first understand the anatomy of the joint and the various bones and ligaments that hold the ankle in place, allowing it to function the way it does. Damage to any one or more of these components due to impact or injury or even repetitive incorrect usage can lead to wear and tear and damage to our ligaments, or a fracture in case of a fall or accident. Depending on the injury, a doctor would do a physiotherapy assessment for ankle pain to determine the cause and then prescribe an ideal line of treatment to help get better.

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Symptoms of Ankle Pain

Our ankles are part of our musculoskeletal system. They support the human body’s weight and help us stand, balance etc. The ankle joint allows us to flex, rotate and move our foot from side to side because of its flexible nature.
The lower leg bones known as the tibia and fibula, meet at the foot bone (talus) to form the ankle joint. These bones are held together by ligaments making the joint a complex structure of tendon muscles and other soft tissues that allows the foot and ankle to move. The ankle is especially prone to injury because of this delicate balance that’s always maintained.

Some people may develop the below mentioned symptoms:
Stiffness: The ankles feel stiff and we feel pain when we try moving or bending it at certain angles.

Trouble walking normally: We might slightly alter our walk to avoid impact on a certain part of the ankle.

A clicking sound: This is seen after long periods of rest. This can usually be tackled with targeted physiotherapy for ankle joint pain.
Swelling and redness : This mainly happens in painful conditions like when we roll our ankle and damage the ligament, inflammation immediately sets in causing the ankle to blow right up.

Weakness We can understand that the ankle is not a hundred percent and may feel it buckling. Physiotherapy exercises for ankle strengthening have shown to really help this condition.

Whatever the symptoms or the cause for that matter, given the importance of the ankle joint we need to ensure that we take proper care and recover well from the setback. Physio for ankle pain will definitely help get us walking, running and jumping pain free like we did!

Causes of Ankle Pain

Ankle Sprains
This is hands down the most common kind of ankle injury that we see in patients. When the ankle rolls inward or outward and is pushed or taken beyond its normal range of motion, the ligaments can be stretched beyond their capacity and lead to torn or strained ligaments. Extremely painful, and one needs to rest diligently before starting ankle rehab and physiotherapy exercises for ankle joint pain.

Shin Splints
Another extremely common phenomenon that basically talks about the overuse syndrome that involves the muscles that insert onto the shin bone. The point of attachment of these tendons onto the shin bone spikes up with pain and inflammation, and makes it hard to walk or run. This condition is often seen in runners as the repetitive force absorption through the foot creates pain and stiffness in the mid foot.

Fractures
Usually, a fracture will occur with a traumatic event, like a severe sprain or fall. There is also a risk of developing a stress fracture from repeatedly loading in a haphazard manner. In some cases, the foot may be placed in an ankle cast and asked to avoid putting weight on it for a period of time until the bone starts to heal. In other cases, the fracture may call for a surgical intervention as there can be a crack in the bone that has shifted or even bone fragments that need to be repaired with pins, screws and plates. Post this, it’s essential to undergo proper physiotherapy for the ankle joint and successful rehabilitation back to normal.

Achilles Tendonitis
This tendon is the largest in the body and joins the calf muscles to the heel bone. This tendon can become irritated or inflamed with excessive loading, tight calf muscles, stiffness in the heel bone and/or improper load transfer through the lower extremity. It is important to build strength and adjust to new activities gradually to allow the Achilles tendon (as well as other joints and soft tissues) to adapt to the new loads and become resilient. If one builds up too quickly, injuries can occur.

Plantar Fasciitis
Super common. Super painful. Not irreversible.
The plantar fascia is a strong connective tissue band that spans the bottom of the foot. If we have been overloading the plantar fascia by walking excessively with new footwear, along uneven ground or walking barefoot more, then we may experience a situation where the fascia becomes injured and inflamed. The condition can be extremely painful on the bottom of the heel and can be very sore with the initial steps every morning or after a long period of resting. This pain often engulfs the ankle too, since the joint is present between the calf and the foot.

Tarsal Tunnel Syndrome
The tarsal tunnel is the pathway on the inside of the ankle, just above the inner ankle bone. Many tendons and the tibial nerve travel through this tunnel, hence it’s protected and contained by a strong connective tissue band called the flexor retinaculum. In the case of tarsal tunnel syndrome, the tibial nerve becomes irritated in this space due to compression or friction caused by overuse causing pain and disruption on the sole of the foot. This pain often stems from the area of impact which is the ankle, and needs attention to get better.

Flat Foot
Weakness of the muscles in the foot and up the kinetic chain, past injury, ligament sprains, poor footwear are common causes that this condition is becoming more and more common every day. When the arch of the foot is missing, the ankles are going to get impacted more. Lesser balance equals more stress on the ankles and it is extremely important that we work on our strength and in some cases, have a pair of custom made to better align the foot and improve shock absorption and weight transfer through the lower body.

ANKLE PAIN EXAMINATION:

A physiotherapist would be your best bet to get the Ankle pain examined and understand the many different types of physiotherapy for ankle pain and whether or not we need surgical intervention. Usually, milder cases require rest for the strained ligaments to rest and heal, after which we can begin with physio exercises for ankle pain.

No hidden charges / fees. LIMITED slots
available from 8 AM to 8 PM, Mon - Sat.

Physiotherapy for Ankle Pain

The benefits of physiotherapy for ankle pain are that we can experience walking, running and jumping freely without the fear or hesitation that we’ll roll the weak ankle and limp for another 2-3 months. Strengthen the joint, fix the root of the pain and it will stay away. We’ve seen it over the years- the ones that stick to their physio for ankle pain are generally the ones that don’t come back complaining!

What will happen If I will see a Physiotherapist for Ankle pain?

A Physiotherapy assessment for ankle pain is the right way forward because a physiotherapist can point out what we’re doing wrong and what we need to do right, to get on the road to recovery.

Ankle Pain Management Strategies

Physical Therapy

Physical therapy for ankle joint pain is one of the best and most successful forms of pain management. Physiotherapy is required along with functional therapy of the ankle , which has proved to be more efficient than complete immobilisation (rest). Functional therapy treatment can be divided in 4 stages, moving onto to the next stage as tissue healing allows
1. Inflammatory phase,
2. Proliferative phase,
3. Early Remodelling,
4. Late Maturation and Remodelling.

Always Ice: Shooting pain in the muscles and bones along with swelling is usually tackled well by ice, the case remains the same with the ankle.

Ankle Braces and Casts: In cases of extreme tears or piercing pain, resting and elevating the ankle help reduce blood flow and inflammation followed by keeping it stable in a single position via a cast or brace. Good for the initial stages for ankle pain, usually 3 weeks.

Medical Management: Corticosteroids, such as cortisone, are strong drugs that can lessen swelling and pain.

Surgical management: Surgery for sprained ankles is rare. It may be performed when the damage to the ligaments is severe and there is evidence of instability, or when the injury doesn’t improve with nonsurgical treatment.

Physiotherapy Exercises for Ankle Pain

1.Ankle alphabet
Sit on a couch or comfortable chair. Extend the leg out and trace the letters of the alphabet in the air with the big toe. If there’s no pain, repeat this 2 or 3 times. This gentle exercise helps move the ankle in all directions.

2. Knee motion
Sit in a chair with the foot flat on the floor. Keeping the foot on the floor, slowly move the knee from side to side for 2 to 3 minutes. This stretches and relaxes the ligaments around the ankle.

3. Towel and tissue scrunches
Place a small towel on the floor in front while you sit in a hard chair. With the shoes and socks off, gently grab the towel with your toes, scrunch it up, and count to 5. Then release the towel and repeat. Do this 8 to 10 times— or less if you feel pain.

You can also try this with a tissue.

Ankle stretching exercises
The Achilles tendon attaches the muscles of the calf to the heel bone, passing behind the ankle. Stretching the Achilles tendon is the next set of exercises to take up as soon as you can.

4. Towel stretch
Sit on the floor with your leg stretched out in front of you. Wrap a towel or strap around the ball of your foot. Pull back on the towel so your toes move toward you. Hold the stretch for 15 to 30 seconds. Don’t overdo it. You only need to feel a mild to moderate stretch on your calf muscle.

5. Standing calf stretch
Stand facing a wall or in front of a countertop and put your hands on it for support. Place your injured ankle about one step back and your good foot forward. Keeping your back heel flat on the floor, slowly bend the knee of your good leg until you feel a moderate stretch in the calf on your injured side. Repeat this 3 times, holding for 30 seconds.

6. Heel raise
Stand with your hands in front of you, resting against a wall, countertop, or chair back for support. With your feet shoulder width apart, slowly rise up on your toes and come back down. Do about 10 of these at first and work up to 20 or more. Remember, you only want a moderate stretch and no pain. When these become easy, you can switch to doing it only with the toes on your injured side.

7. One-leg balance
With your hands on a wall, countertop, or chair back, lift up your good leg behind you so that your weight rests on the leg with the injured ankle. Try to hold this for 20 to 30 seconds. As you get stronger, try doing it only with the support of one or two fingers. When you’re stronger, do this without holding on.

Ankle strengthening exercises
Once you have a good range of motion and can comfortably bear weight on your sprained ankle, it’s time for the next step — strengthening exercises. These exercises require a resistance band. This is a simple elastic band that you can get from a sporting goods store, online, or a physical therapist’s office.

8. Elastic band push
This is a variation of the towel stretch, but with resistance. Sit on the floor. Prop up your ankle with a rolled-up towel or swimming noodle to keep your heel off the floor. Place the elastic band around the ball of your foot and hold the two ends. Now slowly push your ankle forward like you’re pointing your toe. Then slowly bring it back. Repeat this 10 times. Don’t use the band if there is any pain, or if your ankle feels wobbly.

9. Elastic band pull
Tie your resistance band around a heavy object such as a desk or table leg. While sitting on the floor, hook your toes and upper foot into the band. Now, slowly pull your foot back towards you and return it to a vertical position. Repeat this 10 times.

10. Ankle out
Tie your resistance band around a heavy object. Sit or stand and hook the inside of your foot into the end of the band. Slowly move your foot to the outside and back. Repeat 10 times at first, and build up to 20 times.

You can also do this while sitting down with your ankle propped up on a rolled towel or noodle. Tie a loop in the end of the resistance band and hook it around your foot. Now arrange the band to also go around your good foot. Your good foot acts as a pivot. Holding on to the end of the band, turn your ankle out. Repeat 10 times at first, and build up to 20 times.

Where can I find the right physiotherapist for ankle pain?

Our team of experienced doctors is always just an assessment call away to check the pain levels, affected areas and possible causes before suggesting a line of treatment that you can very conveniently follow from the comfort of your homes via our AI assisted app. If you’re feeling discomfort or pain, feel free to reach out and we’ll be sure to help you control and manage It better.

No hidden charges / fees. LIMITED slots
available from 8 AM to 8 PM, Mon - Sat.