How to Get Rid of Ankle Pain at Home
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- čas přidán 10. 05. 2024
- Dr. Rowe shows how to fix ankle pain (and sprain) at home, using NO EQUIPMENT!
This EASY, effective three part guide will focus on quick ankle sprain and pain relief, improving range of motion, and helping to prevent pain and strain by strengthening the foot and ankle.
All three parts target the ankle in a different way, but when put together, you'll get the best results. Make sure to go through all three, and take what works best for you.
As a bonus, all of these ankle sprain and pain stretching exercises can be done at home, don't require and special equipment, and make give fast relief... even in as little as 30 SECONDS!
WATCH now and quickly get rid of ankle pain at home!
Chapters:
0:00 Intro
0:40 Soft Tissue Release
5:00 Mobility Exercises
9:48 Strengthening Exercises
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Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
TikTok: / drmichaelrowe
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / stjoechiro
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
#ankle #anklepain #footpain
![Inside of the Ankle Pain [Tarsal Tunnel Syndrome Treatment & Symptoms]](http://i.ytimg.com/vi/gYHSsc6yW68/mqdefault.jpg)
![Inside of the Ankle Pain [Tarsal Tunnel Syndrome Treatment & Symptoms]](/img/tr.png)
👉 What part of the video helped you the most? Let us know!
👉 Have a suggestion for a future video? Please leave it below.
I gotta look into your catalog in case you've covered this, but what about the relationship between thoracic position affecting shoulder and arm pain/numbing? I'm about to get a couple MRIs soon, but trying to understand the mechanics best I can.
I like the spoon massage technique! Great idea!
Suggestion for a future video - I have some elbow/ tricep mild pain, something feels out of place, it happened when I pushed (maybe too hard 😩) my children on the playground swing couple of months ago, I don’t think it’s torn but something in the elbow/ tricep area feels out of place/ marginally dislocated. eg. I feel pain in that area when I squeeze a sponge fully in my hand. Any ideas would be of great help, many thanks in advance Dr Michael.
Hi doctor I have terrible pain in my left side second last toe.
Pain increase Whenever I am doing rest or after sleep please help me
I get vary bad pain n my feet and ankles as i have high arches i will have to try this
The spoon helped!! It took 7 months to heal the inside of my ankle and don’t even know how the injury occurred.
This is super helpful. I have chronic ankle pain and feel some relief after trying these exercises. I'll continue for the next week to see how my body responds. Thank you!
I do all the exercises that you showing us even I don’t have a problem with my ankle I just feel better
Thanks for watching!
Wow, thank you so much! Three months ago I developed sciatic pain, going down my left leg. Now I have ankle and heel pain. I think this video already has helped me.
Your approach is brilliant!
Break adhesions with table spoon 👍💚
Simple, but effective!
Thanks for sharing, I will try this exercises.
Helpful content as always. Love your straight to the point, methodical approach.
Happy to help, and thanks so much for watching!
nice doc,thank you..GOD BLESS YOU..🙏
Would this be helpful for ankle pain if I have a fallen arch on the same foot? My entire left step in unstable and my ankle throbs. Thank you Doctor!
I have residue ligament tear pain in left foot for over year. Use wooden spiked foot roller,and hand massage~now I add your spoon Rolfing massage as shown, am progressing slowly . Thank you
This is great! Thank you for sharing 🙏
Happy to help, and thanks for watching!
Thank you 🙏 immediately help the pain
Glad it helped!
Thank you so much! I used these techniques and instantly felt relief for my ankle pain!
Wonderful!
I just started seeing your video that and today is day one that I started this I sprained my ankle back in high school when I was a teenager am 30 right now but I've been dealing with whether I tried is changing so I'm trying everything I can to make my ankle feel better again.
Thankyou so much for all your help 😁
Happy to help! Thanks for watching.
You're genius sir excellent work 👏👏
Thanks so much for watching!
Wow, it instantly released the pain. Previously I couldn't keep my foot on the floor. Now I can walk without much uncomfortable. Thank you.
Glad it helped!
Thank you so much sir very informative video I am suffering from this problem .
Thanks for watching!
Oh my gosh! I feel like I've developed a bit of achilles tendonitis recently due to improper footwear. Advil helps, but these exercises (particularly the spoon release) were a lifesaver. Thanks so much!
Thanks for watching!
Thank you very much as these has really helped me with my ankle pain. Mama J
Great to hear you're getting pain relief, and thanks for watching!
Thank you so much! I'm so stiff in my ankles sometimes.
Hope these exercises bring a lot of relief!
Thanks Dr Rowe!
Thanks for watching!
Hello Dr. Rowe,
Two years back, due to trekking, the opposite side of the ankle shown in the video was swollen a bit. Post medication, the swelling is gone. But the pain still exists near the outer part of ankle even after two years.
Would be able to upload any video to reduce the outer ankle pain.
Appreciate your help !!
Thanks for keeping me mobile 👍🇦🇺
Happy to help, and thanks for watching!
Amen
Hi, Dr. Rowe! I tried the first mobility exercise and I have found that my ankles weren't the problem, but my knees. I'm going to your knees videos right now. 😂
Hope those exercises help!
😂😂😂😂😂😂😂Damn Dawg
Yooo What's Up @@DrRowe
Taking your channel seriously Dr Rowe..I have pain from the sciatic and femoral nerve in my right side which has been excruciatingly painful of late and I’m at that point where something needs to be done.This video has already given me some immediate relief in the ankle.
Thank you
Glad you're getting relief, and thanks for watching!
Thank you ❤️
Thanks for watching!
Hey great video. Just one question I have An extreme lack of dorsiflexion would any of these help and if so how often should I do them? And if not what should I do? Also I feel the tight in the back of the ankle but calf stretching doesn’t seem to be helping
Thank you so much....
👌👌👌👌💚💛💜👍👍👍👍
Thanks for watching!
Nice video Thanks!
Thank you!
Thanks 🙏
Thanks so much for watching!
Thank you so much for sharing! I injured my ankle a long time ago & it still hurts from time to time. I can’t afford PT but I’m excited to try these & hopefully find something that helps.
Hope the exercises help, and please give us an update soon.
Would you recommend this for a person with a longitudinal split tear in brevis tendon?
Oh just what I wanted, I’m a teacher and standing 8 hrs makes my ankles throb with pain at the end of the day. Unfortunately I had to wear an ankle stabilizer just to help me continue with my day as I teach without screaming from pain. Hope these techniques will help ease the pain. Thank you🙏
Glad you found the video, and I hope the exercises help you for a long time to come!
@@DrRowe I just followed along with this video after a long day of teaching. I can’t thank you enough. God bless you 🙏
I have a question, if I do these exercises everyday how long does it take for my ankle to get stronger?
Thanks 🖐
Thanks for watching!
Ty sir
Thanks so much for watching!
My favourite spoon chiropractor. 👍🏻
Happy to help, thanks for watching!
You have been very helpful for my back and ankles making me heal quicker and get back to pt so my sgts don't think I'm shitbagging, especially that the physical therapy stopped the appointments after a month
Glad to hear the exercises are helping, and thanks for watching!
@@DrRowe yep no problem you and Bob & Brad are my favorite physical therapist/chiropractors on yt
Hey can I ask you about your enlistment? I have a few physical issues I’m working on, I’m active daily still, but I wanted to join the army. Should I get my issues fixed before I join? Will I be able to get help while serving? Thanks!
Thank you Doc. For the info .. stay safe , God bless
Thanks, and you too!
Thankyoudoctorgi..godbleshyou..sir
❤thank you
Thanks for watching!
I am on my feet unloading 20,000 lbs on average every day off of a trailer with a two wheeler and trailer ramp. This is going to be amazing. Thanks so much.
Hope the exercises help, and please give us an update soon!
Would this help if I torn tendon in foot ?
I have pain on the left side of the ankle on my right foot. I've been giving Vontaren massages and hot water but I'm still in pain and stop playing tennis. What should I do? I will try to that that exercise in the video.
Is there any way of like popping the soulder blade for some relief its just had pain in it last few days and kinda worried only 17 and stretch help but mainly when doin them
I've been getting this grinding/crunching sensation every time I twist my arm. How do I make this go away or what should I do?
Sir, I have swelling in side ankle with pain, Please suggest me to get cured
How about of you're bone to bone in your ankle ? The pain is VERY BAD some days. The Doctor told me I needed an ankle replacement or have it fused and I really dont want to do either.
Learned: Dorsiflexion, Plantarflexion, Inversion, and Eversion
Sir please make a video on shin splints 🙏🙏🙏
Thanks for the suggestion!
The issue I've had for years is my ankles pop out of place, causing pain on the under side of the outside ankle, the past few weeks it's been only the right ankle that had pain, but that ankle is looser and pops easier, it misaligned very easily, but I've not had that much pain, first I suspected the mountain bike ride where I had to hike up a steep rock bed might have twisted my ankle badly, but its been weeks since that and it still hurts, but goes away with popping ankle back in and certain stretched. It feels like I hit my snkle hard on something despite not doing that. I suspect the misalignment makes the pain come back, but I've recently got a Space Brace 2,which helps a lot to stabilisize my ankle. Seems impossible to walk for long without it now, cus eventually I will pop my ankle out of place and be in pain, despite stretching and having foot in comfy position and massaging it, mabye I've injured something, or am just in discomfort cus of the horrible misalignment, so o will keep using the ankle braces even at home just walking, and continue to use it on my rides. Not tested it on a ride yet. But I suspect it will be a great help.
One of the stretches that have helped is having foot with front side down, I sat like that for a long time, it helped alot, I also tried other positions of the foot, but not those that hurt badly, but it all helped. But the spoof thing I did not try. Walking was an issue but the stretching sure helped, but of course that was with the foot aligned in the joint.
But I have issues with misalignment all over my body. And for some reason my right side is looser, so wrist, elbow ankle ate mich looser, my right shoulder I can pop at will. My right ankle is easy to twist while running or walking and in be in pain.
Hi doctor i just saw your video only today i sprained my ankle last month its not healing when i walk a long distance it becomes swollen n when i stand long myb cleaning n cooking it becomes swollen also i have been rubbing it doing soaking it but it keeps on doing same thing of getting swollen especially on top of the ankle the pain is unbearable its on the side but on top of the foot advice please
Im 10 years old do you think you get do ankle pain when your getting taller
My ankle ball bone is swollen and hurting with no injury. Should I see a Dr.?
Thank you so much 10:23
Thanks for watching!
Hello!
Morning!
Boom love from india sir 🇮🇳
Thanks for watching!
Your a life saver 😭🥺😀😀
Thanks so much for watching!
Great video, I HOPE it will HELP me sleep through the night, WITHOUT having to jump out of bed with ankle CRAMPS......WHY do I get those all through the night? .... and it doesn't matter WHAT shoes I wear during the day or how far I walk or DON'T walk, ie. MALL or just home...smh. I do NOT look forward to going to bed at night and I have a great waterbed that I used to love...Sleeping has become a REAL PAIN in the ANKLE! WHY? and YES, I drink lemon water with ACV....SO, NOT dehydrated....and I take a Magnesium Malate every night b4 bed...I Seriously need HELP here....is it time to see a doctor?
I think I can help you for good. Let me ask you this, did you get X-rays? Are you sure your ankle pain isn't just a sprain? If you have a bad sprain I can help you. If you have broken bones in your foot I won't be able to help you.
@@AceCorr 🙃 .. Well, NO,,,broke my left foot stepping out of the front door on the side of the door mat. Heard a POP! BROKE,,,this was in 1984...yep, wore a cast up to my knee and everything...AFTERWARDS,,,all better, NO pain for YEARS.....NOW,,,fast forward to 2021.....CRAMPING in both ANKLES,,,,,ONLY when I go to sleep at night....then, there's jumping out of bed and STANDING on it till it goes away.......Sick of it! But thanks! 👍
@@martyminer828 Well, let me ask you this. Are the bones in both feet okay? Any broken bones? I think what you need is a complete rehab program for your ankles which I can help you with. However, this program only works if your bones are okay. Cramping of ankles and stiffness and sprains are okay. I can help with that. Please let me know.
9Trillions of Thanksyou.. oooxh" my fkkkkkknnn ankel, Hurt.. Tha best is knowing" tha worst is da last process of healing..
Thanks a trillion for watching!
@@DrRowe nhaaaw ' Really i been asking 4dis1.. You found thou arts study-tech for healing thou ankkle.. I look found not much or detail online or books.. so" again: Thank you..
Please do consider making videos on stretches/exercises to NOT do if one has cervical discectomy / spinal fusion / lower back pain / knee pain etc etc.
Thanks for the suggestion.
My ankles click when I move my feet up and down, what does it mean
💯❤️
Thank you.
Thanks for watching!
5 in
My guy threw out his butter knife so he re-recorded with a spoon
Aren't that spoon and lubrication equipment?
The pain its really distrubing