Is it way too hard for you to sleep properly at night? Do you often feel uneasiness in your foot while at rest or in movement? With changing lifestyles and increased social culture, people often get strained legs and ankles by the end of the day. Though it can be only because of a hectic day, it turns into regular foot and ankle pain on a chronic basis. Ignorance can be the root cause of some more significant problems.
In the majority of such cases, people are pretty ignorant at the start. But any pain can become severe and chronic if it’s ignored for a long time. You must consult a physical therapist for foot & ankle pain treatment ambler pa. Once you consult a therapist, you need to abide by the instructions of your therapist. You might need to take a rest for some time so that the therapies show a good recovery. But before going for treatment, you must know the cause behind your pain for further prevention of recurrence.
Cause of Foot and Ankle Pain
Well, having pain in your legs, foot or ankle can be frustrating sometimes. Though painkillers work well for instant relief, you must not rely on such short comforts. Consulting the right therapist can help. You in the long term. Here is a list of a cause that you must know about:
- Shinbone pain
- Sports injury
Always give your physical therapist the right history and symptoms that you feel so that your pain is treated the right way. Proper coordination will help your therapist design a proper treatment plan, including a set of exercises and stretching actions.
The Best Exercises for Foot and Ankle Pain
- Achilles Roll Out: For this exercise, you need to sit on the floor, placing a ball at the back of your ankle. Place the ball on the block and start rolling the ball up and down your Achilles’ tendons. Press hard at the points where you feel the pain holding the ball at the painful spot for 3-5 seconds. For better results, you can place the ball below the ankle, performing the same movements again.
- Calf Stretch: Calf stretch is a simple exercise. For this exercise, you need to stand on your feet and then slowly bend one of your knees in front of you, keeping the other feet firmly planted on the floor. Now gradually bend down such that your abdominal muscles touch the calf muscles. Maintain this stretched position for 5 seconds and return to the original position. Repeat this exercise 2-5 times for better results.
- Toe and Ankle Extension/ Touches: For this exercise, lie flat on your back. Raise both your hands and feet toward the sky such that both the hands are on either side of your head. Now gradually reach for your toes with either of your hands while holding the position for 5 seconds. Return to the starting position. Repeat the exercise for two sets of 10 repetitions.
- Hamstring Stretch: Lie on your back and then lift both your hands and legs upwards towards the sky with both hands on either side of your head. Slowly straighten one leg in front of you, making sure that the hamstring muscles are stretched while using the opposite arm to maintain the position. Hold the position for 5 seconds and then repeat the steps with the other leg and the arm. Repeat 5-10 times for each leg.
- Tennis ball foot massage: This is one of the simplest exercises for foot and ankle pain relief. You can either sit on a chair or take support of a wall when performing this exercise. Place a tennis ball under the arch of your feet and start applying slight pressure on the ball. At the same time, slowly roll the ball back and forth towards your toe and the heels. Switch to the other leg. Tennis ball foot massage helps improve the blood circulation of the feet, which helps relieve pain.
- Ankle Circles: You can perform this exercise while sitting on a chair or even when standing. Raise your right leg and then move the ankle joint in a circular motion. Count the number of circles you make or put a timer. If you find it difficult balancing on one leg, you can take support of the wall. Now repeat the movement with the other leg making the same number of circles or the same time.
These exercises will help you relieve your foot and ankle pain. You can count on foot & ankle pain treatment, Ambler PA. The physical therapists here will recommend exercises that are entirely focused on relieving foot and ankle pain.