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Best Exercises For Ankle Pain

Explore a variety of effective workouts designed to alleviate discomfort and enhance ankle stability, allowing you to stride more confidently and comfortably.

  • 29 Nov 2023
  • 3 min read

Ankle pain can be a bothersome hindrance that affects mobility and daily activities. Adopting effective exercises that specifically target ankle pain is imperative to promote recovery and enhance quality of life. Here, we will delve into the benefits, techniques and precautions associated with five popular exercises commonly recommended for ankle pain relief: ankle circle, Achilles stretch, towel stretch, band stretch, and standing calf stretch. By understanding the mechanism behind each exercise and its potential effects on ankle pain, individuals can make well-informed decisions about incorporating them into their regular fitness routine.


List of the best exercises for ankle pain

Some of the best exercises for treating ankle pain include:

  • Ankle circle
  • Achilles stretch
  • Towel stretch
  • Band stretch
  • Standing calf stretch


1. Ankle circle

Ankle circles are simple and accessible exercises that can help alleviate ankle pain. This exercise involves rotating the ankle joint in circular motions to promote flexibility and strengthen the supportive structures surrounding the ankle. One can do controlled clockwise and anticlockwise rotations to extend the combined range of motion and alleviate ankle stiffness and pain. However, it’s crucial to use caution when practising ankle circles to prevent aggravating discomfort or inflicting more harm, particularly in situations involving recent trauma or severe ankle disorders.


2. Achilles stretch

The Achilles stretch is one of the best exercises for ankle pain. During this exercise, you may extend your Achilles tendon and stretch your calf muscles to relieve stress and improve ankle flexibility. Progressively lean forward while standing with one leg stretched behind and the other bent forward, feeling a strain in the stretched leg’s back. Maintaining the correct technique and gradually increasing the intensity of the stretch is vital to prevent overstretching and potential aggravation of ankle pain.


3. Towel stretch

The towel stretch is a valuable exercise for improving ankle mobility and reducing pain. To do this, sit on the ground with your legs outstretched and wrap a towel around your foot’s ball. The calf muscles and the ankle's rear will be stretched by slowly bringing the towel towards the body while maintaining the leg outstretched. This is among the most effective exercises for stiff ankles, as it aids in enhancing ankle flexion and decreasing stiffness. However, individuals need to be cautious not to tug too forcefully, as it may lead to excessive strain on the ankle and potential tissue damage.


4. Band Stretch

Using resistance bands in ankle stretching exercises can be highly beneficial for targeting ankle pain, which makes band stretching one of the best ankle pain relief exercises. Resistance bands provide external resistance, enabling individuals to control and adjust the intensity of the stretch according to their comfort level. Individuals can stretch the calf muscles and alleviate ankle pain by securing the resistance band around the forefoot and gently flexing the ankle forward. However, it is crucial to remember that overstretching can potentially worsen the pain, so gradual progression and proper form are essential in this exercise.


5. Standing calf stretch

The standing calf stretch is an effective exercise for targeting both the calf muscles and the Achilles tendon. This exercise involves placing the ball of the foot on an elevated surface (such as a step) while allowing the heel to lower below the level of the step. By gently leaning forward, individuals can engage in a deep stretch, targeting the calf muscle groups and alleviating ankle pain. However, the exercise should be performed mindfully, by maintaining balance and preventing sudden movements that could further aggravate ankle pain.

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Ankle pain can be effectively managed through targeted exercises that promote ankle flexibility, strengthen supporting structures, and reduce stiffness. The exercises listed above can aid in alleviating ankle pain when performed correctly and with caution. Consult a healthcare professional to determine the ideal exercises for your specific medical condition. Having health insurance on your side is beneficial for any kind of treatment. To learn about our comprehensive healthcare plans at ICICI Lombard, contact us.

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