3 Exercises You Can Use to Alleviate Ankle Pain at Home in Kansas City

by | Feb 1, 2024 | Pain Management

Are there exercises to alleviate ankle pain? If you have weak ankles, this might be a constant concern, and it might affect your ability to engage in physically demanding activities. Fortunately, there are plenty of things you can do at home to help you strengthen your ankles and reduce pain. These exercises offer cumulative benefits, meaning they will become more effective as you perform them consistently over a longer period of time.

The Ankle Stretch

Are there exercises to alleviate ankle pain? In fact, there are several different exercises that you can use to strengthen your ankles. The ankle stretch is among the most popular, and it’s often used as a type of sports injury treatment in Kansas City, MO. Using a jump rope or sports cord, slip your foot through the loop at the instep. Tilt your foot forward as though you’re depressing a gas pedal in a car. Stretching your leg, hold this position for a period of five seconds before switching to the opposite leg.

The Ankle Flexion

Are there exercises to alleviate ankle pain that are easy to do? The ankle flexion doesn’t require much exertion yet it’s effective in strengthening the ankles. Sit in a chair and extend one leg with the heel touching the floor. Flex your toes backward, holding that position for 20 seconds. Flex forward, holding the position for another 20 seconds. Repeat this process 10 times with each foot.

The Heel Raise

Another effective exercise that will complement your sports injury treatment in Kansas City, MO is the heel raise. Using a chair or wall for balance, lift your left leg backward until the lower leg meets the upper leg at a 90-degree angle. Hold this position for 20 seconds and return to a standing position. Repeat 10 times with each leg.

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