Stretches and Exercises for Ankle Pain

Ankle pain is a common problem. It affects people of all ages and is not reserved just for athletes. Common sources of ankle pain include acute injuries, such as sprains and strains, as well as long-term, 'wear-and-tear' type injuries. Chiropractic care for ankle pain often includes various types of stretches that help to loosen up tense muscles, tendons, and ligaments, as well as exercises that help strengthen the joint.

Lunge Stretch

To do this stretch, place both hands on the wall in front of you at about shoulder height and step back with one leg. Keep the rear leg straight and both feet flat on the floor as you bend the knee of the front leg and lean forward into the wall until you feel the stretch strongly in your calf. Maintain this position for fifteen seconds, then switch sides and repeat three times on each side.

Block Stretch for Ankles and Heel

To perform this stretch, you will need a block of some sort, a few inches high. With your hands on the wall in front of you, place the toes of one foot on the block, keeping the heel on the ground. Take a small step backward with the other leg, keeping it straight and resting only the toes of that foot on the floor. Lean forward into the wall until you feel a strong stretch in the Achilles tendon. Hold for fifteen seconds and repeat three times on each side.

Alphabet Ankle Stretch

While sitting in a chair, lift your leg straight out in front of you and draw the alphabet with your toes. Switch sides and repeat the process. Do this several times for each leg.

Balance Exercise

To perform this exercise, simply put your arms out to the side for balance, and then bend one knee and stand on the other foot. Maintain the position for sixty seconds and then switch sides. Repeat the process three times for each side.

One-Leg and Two-Leg Calf Raises

To perform a two-leg calf raise, place your hands on the wall for balance and rise up on your tiptoes while keeping your knees straight. Return to the floor and repeat twenty-five times for three sets. To do a one-leg calf raise, bend your knee and lift one foot off the ground, then rise onto your tiptoes on the other foot, while keeping that knee straight. Repeat twenty-five times for each side.

Learn More About Ankle Stretches and Exercises

Here at Ringer Chiropractic in Tracy, CA, we recognize the benefits of ankle stretches and exercises. Whether you have a weak ankle from a previous injury or are dealing with stiffness or tightness, proper exercise and stretching can help relieve pain, improve flexibility, and prevent future damage. While these stretches and exercises are great for self-care at home, if you feel like your problem is getting worse or just not getting better, call us to schedule an appointment. We can be reached at (209) 835-2225.


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  • "Dr. Ringer and his team are absolutely outstanding to work with whether you are post injury or just need a good adjustment. They are nothing but professional and helpful - even when you are being a challenging patient! Convenient evening appointments - I have never been turned away for a time to come in. Dr. Ringer taught me the correct exercises to help strengthen my neck and back and took this very fearful and cynical RN and made her a believer!!!! I now look forward to my adjustments because"
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