6 Stretching exercises for ankle pain relief at home

Stretching-exercises-for-ankle-pain-relief-at-home

Performing following six kinds of stretching exercise at home twice a day can be helpful in ankle pain, sore ankle, sprained ankle and improve movement. Occurrence of ankle pain other than sprain ankle can be symptom of some disease, which require medical professional guidance. Lack of ankle care often results in to sprained ankle pain or other complications. These stretching movement can completely subside sore ankle swelling within five to seven days. These simple movements can effectively help to restore ankle range of activities during ankle rehabilitation period. It is important to include simple stretching exercise atleast for all major joint areas of the body.

6 Stretching exercises for ankle pain relief at home

Exercise 1Stretching-exercises-for-ankle-pain-relief-at-home

 

 

Sit on a chair, try to slowly raise the foot, and slowly extend  the calf. Hold for a count of 10, then repeat 10 times.

Exercise 2

Stretching-exercises-for-ankle-pain-relief-at-homeWhile siting on a chair, move the ankle inward  and feel the downward pressure. Maintain this position for count to 10. Repeat 10 more times.Exercise 3Stretching-exercises-for-ankle-pain-relief-at-homeThen return to the starting position, turn the ankle outward, stretching up, maintain valgus position, count to 10. Repeat 10 times.Exercise 4Stretching-exercises-for-ankle-pain-relief-at-homeAnd then back to the start position, apply  downward pressure to the toes, count to 10. Repeat 10 times.Exercise 5

Stretching-exercises-for-ankle-pain-relief-at-home

Standing on the edge of the (lowest or bottom) stairs, heels dangling downward pressure. Maintain this stretch position, count to 10, repeat 10 times.

Exercise 6

Stretching-exercises-for-ankle-pain--relief-at-home

Stand 12 feet away from the wall (about 30 cm), toes pointing to the wall. Slightly squat, maintain this position and count to 10.  Repeat 10 times.

When the movable range get almost healed. Training ankle with simple stretching exercises can aid in robust ankle operation, and helps to stabilize the ankle and relieve discomfort.

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