What stretches alleviate chronic ankle pain?

If you have chronic ankle pain it should be evaluated by a medical professional to determine if there is not some type of damage or injury that may require medical attention that exists. Chronic discomfort and tightness can be caused by excessive tightness of certain muscles of the ankle complex, including stretching of the gastrocnemius and soleus complex, as well as foam rolling and self myofascial release of the peroneal complex of the out calf. Hold the soleus and gastrocnemius stretch for 30 seconds per side, and foam roll the Peroneals for 30 seconds to maximize benefits.  

There are many reasons that your ankle may have chronic pain. However, in general, if your joint is moving and firing properly then you may have less pain.

You can start with static stretches. The easiest is to stand on a step and let your heel slowly drop until you feel a gentle pull. It should not be painful. Hold this stretch for 30 seconds and switch feet. Stretch each foot about 3 or 4 times.

The foam roller is a great way to keep the calves working properly. Just roll it from your ankle to your knee holding each tenderspot for about 30 seconds, until the tender spot releases. I recommend also using the foam roller along the outside portion of your calf as well since you have different muscles there that can also affect your ankle.

Keeping motion in your ankle is important to keeping away the pain. You can sit with your ankle up and work on circles in both directions and pretend to write the ABC's with your toe.

If you have injured your ankle in the past you will want to include balance exercises such as standing on one leg. Also do strength training, especially for the glutes, to help keep everything properly aligned. This will all help with keeping everything moving and firing properly and thereby decreasing your pain.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.