5 exercises to relieve ankle pain

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 If you suffer from ankle pain, exercises can help relax the muscles and tendons, make the ankle move normally again, and reduce pain. Here are five simple exercises to improve ankle pain that you can try at home:


1. Ankle circles

Gentle ankle circles will help with range of motion and slowly increase ankle mobility. Do this exercise sitting or lying down.


Twist your ankle slowly in circles, to the left and then to the right.

If you get bored with this, try drawing the alphabet in the air with your foot, guiding it with your big toe.

Focus on using only the toe, foot, and ankle, not the entire leg.

2. The towel stretches

This exercise stretches the Achilles heel and plantar fascia, traditionally two of the biggest culprits for foot and ankle pain.


Sit on the floor with both legs extended in front of you.

Wrap a towel around the toes of both feet.

Pull the towel back slightly until you begin to feel a stretch in the soles of your feet and the back of your lower legs.

Try to hold the stretch for 30 seconds each time.



3. Slow heel lift

Raising your heel is a great way to stretch your ankle. This exercise is particularly valuable in treating and preventing internal ankle pain.


Stand in front of a table, counter, or chair for balance and stand normally, feet hip-width apart.

Slowly climb up on tiptoe, lifting your heels.

Get off slowly, stay in control, don't fall.

4. Seated standing and heel raises

This exercise not only elevates the heel, but also elevates the toe and extends around the ankle.


Begin sitting with your feet flat on the floor.

Lift both heels off the ground and hold for a few seconds before putting them back on.

Next, lift your toes off the ground and hold them there for a few seconds before returning them to the ground.

Repeat at least five times.

5. Tennis ball roll

When using the ankle normally, the joint is required to bend and flex while walking on different types of terrain. This exercise introduces different types of movement to the joint and can be adapted to combat combined ankle and leg pain.


Start standing with a tennis ball (or a similarly sized ball) under the arch if you have one foot.

Slowly work the ball under your foot, moving it back and forth to apply pressure to the individual joints within the foot.

Work the ball for three minutes on each side, applying more or less pressure in different areas as needed.

Daily exercises like this will help stretch and strengthen your ankle, so not only can it improve any ankle pain you may feel, but it will also help prevent future and ongoing aches and pains in the joint. Frequent daily repetition will improve efficacy, but may not resolve underlying problems.


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