Foot and Ankle Strengthening Exercises. Rehabilitation Program For Pain Relief
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- čas přidán 9. 09. 2024
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Hi Friends!
Join me for this 15 minute foot and ankle strength exercise routine. These are the exercises I have personally used to help recover from a serious foot injury and return to full foot health. To do this video you'll need:
✨ a foam roller or something to hang on to (wall or chair)
✨ A small ball or small pillow
✨ A set of yoga toes or pedicure toe separators - you can get my favorite set here: amzn.to/2i0MgFR
ALWAYS check with your doctor or physical therapist before starting this or any other exercise routine. Listen to your body and be smart! Healing is your #1 priority. Stop if you feel any pain!
In this video you'll complete a series of exercises for your toes, ankles, and feet. All of the moves will help you gain strength, mobility, and health. Hopefully they can aid in you performing better in all the activities you love or heal from an injury to return to full health!
Foot and ankle injuries are extremely common among athletes and other physically active individuals. Rehabilitation programs like the one in this video that emphasize the use of therapeutic exercise to restore joint range of motion, muscle strength, neuromuscular coordination, and gait mechanics have been shown to have clinical success for patients suffering various foot and ankle pathologies. Rehabilitation programs are beneficial for ankle sprains, plantar fasciitis, Achilles tendonitis, turf toe, heel pain, ball of foot pain, toe pain, ankle sprain, stress fractures, mortons neroma, or other foot and ankle conditions.
The human foot is made of 26 bones and approximately 100 muscles, tendons, and ligaments. It is also the part of the body that bears the most weight, so it is not uncommon to suffer from foot pain or diagnosed foot problems at some point in your life. It helps to make foot and ankle specific stretching and strengthening a regular part of your daily regimen. Take good care of your ankles, arches, and toes. It can be done in a few minutes a day and just might make the difference in keeping your feet pain and injury free. Exercise specific to foot care can go a long way towards improving all aspects of a healthy lifestyle. Start from the ground up -- work your feet for a maximum body benefit! I want to help you live without pain and feel your very best! I hope these exercises serve you in having happy, healthy, feet.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Caroline Jordan Fitness its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Caroline Jordan Fitness makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
![Fix WEAK Ankles [Strengthening Exercises & Sprain Rehab]](http://i.ytimg.com/vi/ZI0sANYDF6M/mqdefault.jpg)
This one SHOULD have more than 1 Million Likes √√ NO filler! - NO selling! - NO show-off "entertainment"! -- STRAIGHT forward to the point! -- GREAT one √√√
Caroline, thank you from the bottom of my heart. This video (and some of your other videos) has been life changing for me. I am an athletic person who has been suffering from calf and knee issues for a long time. Even went through 6 months of physical therapy--which helped, but there was one part of the puzzle that was missing which you helped me discover. My FEET! Basically, I haven't been using all of my foot/toes! Duh!! THANK YOU SO MUCH. You've helped me bring my feet and toes back online. My pain and tightness that I have been living with for so long has disappeared. My ability to do the activities I love so much are changing and improving. And in my day to day life, suddenly I have more energy than ever because my body isn't in a constant state of inflammation. I am so grateful. I just want to add that it's not just the exercises, it's the things you say that make the difference. Like, when you point out that your toes are gripping the mat. That was a LIGHTBULB moment for me. You have taught me so much! (I am almost 60 and still learning how to use this body, LOL!!) THANK YOU.
I love this! I couldn't stay on one leg the whole time, accidentally threw my ball across the room, and had to grab for a nearby bed often. But I was laughing the whole time. This is what I've needed for so long. I look forward to doing it everyday. One day I'll do it perfectly. I'll keep using it because I know this will also improve my balance during yoga flows. Thank you!
I did these exercises 2 years ago. Recently I had some pain in my left arch. I did the exercises with your video and got instant relief. I'm so grateful for this video. Don't ever take it down!
i've broken my 5th metatarsal, ankle and pulled a ligament on my left foot every year since 2019! Every time I recovered fully from one injury, I suffered another. However, your positive attitude and helpful videos have seen me through these three years!
So.. I cried through most of my exercises until you had your Oprah moment which I’m really grateful for because that really helped me calm down. It’s been 4 months since my surgery and I’m rehabilitating. This video was SO helpful - thank you
“If you don’t have a ball -
don’t be sad “ lol
amazing ! rcovering from x2 broken feet - this is awakening them and giving me confidence..
wont stop
Linda C excellent exercises for my problems in ankle foot and hips
Thank you, Caroline! Your exercises for my ankles are a God send! Have practiced after my while injury 4 years ago and I find myself returning to these videos to strengthen my ankles as I have weakened then with no exercise this past year. Thank you! Grateful for the exercises!
I suffered from PF at the start of this year. The stabbing pains in the morning are gone. But I still get dull aches in my feet. I am going to try some of these strengthening exercises to see if they help me. Thankyou so much for this video! The best I have seen! If I am successful and I am pain free I will let you know! Watching your video has given me hope. I am excited to feel like myself again.
Thank you so much Caroline! Loved the exercises! More please!
It has been a year since I’ve worked and on my third week on my new job, I injured my ankle from standing too much and too long. Your videos have been helping me a lot! Thank you! ❤️
Even after doing it twice, I feel relief in my strained tendon. Thanks for this. Doing it with you is not so boring as doing it alone!
I'm so glad I found you! These exercises helped so much! I've got mid foot arthritis.. My feet are feeling happy after a really long time!
And again thanks for this amazing exercise routine. I'm doing it everyday and my feet already feel soooo much better! Super burning sensations that I love and show me that my body is happily alive! You are an amazing instructor! :)
Caroline . Thank you. I fractured my ankle last July . Everything healed up and thanks to you I'm improving foot strength , balance and ankle mobility.
I love your videos. You are awesome!
Thanks again for helping to motivate me and really kick start a true ankle recovery.
K
Good stuffs there
Thanks Jordan hope you feel better
Brilliant. Thanks for sharing your sports specific insight.
I injured by big toe many years ago and it never recovered well. I walked on the outside of my foot and it gave me so many problems.
2 weeks into doing this series of exercisers is a life changer
phenomenal, thank you Ms. Caroline, i have chronic plantar fasciitis and it is getting worse in a summertime when walking barefoot but in contraire I am doing a mile down at the beach every day and it is kind of balance feel great after, now i implement foot-rolling tennis ball but i like yours's yoga-toes exercises i will definitely try it.
thanks so much - i didn't realize that my knee pain was connected to my feet! i appreciate your positivity. My Yoga toes will be here soon!
This really helped me! I fractured my tibia on new years eve and I was in a cast, boot, and brace over the course of around 6 months. My left toes are really weak now and this video really helped me!! ;w; thank you!!!
It’s the first time I twisted my ankle heavily, first time I have to use crutches... I’m a dancer so feeling my muscles relaxing so much is scary... What you are saying in this video is so helpful... Thank you!!!
I’m recovering from a stroke were I was completely paralyzed on my right size. I did rehab in a facility for 3 months. I’m now walking pretty much perfect and it’s only been February since my stroke My physio did these exercises with me when I started regaining strength. They totally work and you have taught them well. Congrats!
hope you’re feeling so much better now!
Well done you keep up the good work
These exercises are great, Jordan! I’m a PT and doing my own rehab after a Lapidus fusion and I just love the protocol and your energy💕. Thanks
Thank you, thank you. The pain on top of my foot is 80% gone. I will sleep so much better.
I'm coming back from a stress fracture in my foot - these are really useful exercises. Thank you!
You're so welcome!
This video is exactly what I needed. I was in a boot for four months and I want my foot back!! Thank you 💖
How is your foot feeling now? I was in a boot about a year and my foot is killing me all the time.
God bless you for this video Carolyn.
thank you so much Caroline for your routine that its healing my toes from a surgery, also for the positive energy you share within it! its really healing not just to exercise with you but to spend. this healing journey with you, I can't thank enough for all the inspiration you are bringing to me now!@ PT: and I love the magic of your vision boards! I hope all your dreams already became true!
These videos have been so helpful to bring movement back into my recovery feet. Thank you so much!
Thank you so much Caroline!
I had teared my extensors tendons of my feet, and this exercises had helped.
Thank you so much I loved this routine and will do it daily the first day was hard but then it got easy and my ankle recovered quickly thanks soooo much Caroline this is the best 😄😃
Amen! Thank you! You're awesome! Love the positive affirmations!
Thank you so much Caroline, I'm a cashier and this helps me at the end of most days
Thank the foot 's excerise, girl you is a cool/crazy fool! Much love 💘 to you!🔇♋📷📀⛪🚞🚀🆎🕦📹💿🚞🔉📠🆎📠🎁
Thank you for this video. My feet feel so much better! I'm gonna do it every day!
yr great:) I had neuroma surgery on right foot in 2017, still having problems getting back to shape. Just wanted to walk on trails, strenghten my legs and feet. Gone to pt but still need help.
Thank you
This is so cool! Thank you so much for sharing this! My recovering toe fractures will appreciate these exercises. I cannot get the third joint on my toes to bend at all like yours do.
Glad it was helpful!
Thank you Caroline, You’re amazing !
Thank you very much jordan , you’re exercise are helping me lot, I kindly request you do a video in Rheumatoid arthritis exercises.
Great suggestion!
Thank you for all you do,you have no idea, found you by accident n now you are part of my therapy every day 👍🏼💪🏼
May God Bless you lady!
This and your other hurt foot videos really helped me. After a 2 month break from dancing due to an injury I came back with better balance and turns. (Also, foot grip strength that can crush a grown man, thanks Caroline!)
Thank you Caroline🙏🏾. Stay healthy
I fractured my ankle so I am going to try this. I am already behind on my healing from not wearing my boot. 😕
Thank you for making this video! It's great for feeling more grounded when you dance, as well as for improving balance in yoga. Thanks so much!
You are saving my life! Thank you!
Happy to help!
Thank you so much Caroline. I find your video both very helpful and inspiring. Congratulations!
Glad it was helpful!
Thank you so much for these videos! They are really helping my injured ankles!
Wonderful video....has helped tremendously. I had bunion surgery and want to condition myself for my favorite thing: Argentine tango and afro Cuban dance!!!!! My feet love again!
Thanks for this video, my ankle rolls just standing and doing nothing. I watched you and I am terrified of rolling the ankle again.
These exercises have been super helpful for me! I've got some kind of metatarsalgia and had a bad ankle sprain years ago. When I do these before a jog my arches are warmed up and I don't have the sharp pain I normally do. Thank you!
That toe switch exercise melted my brain! That was so funny! thanks, great vid.
Thanks a lot for this video 🙏🏻
Wow, this is GREAT! Some are the same as my physical therapist gave me, but it is more fun to do them with you! The push off is new, and terrific - just what I need, also the toe wiggles. I had a bilateral ankle break and surgery - bolts and plates, etc.My foot felt like a lump of concrete when I got out of the cast and then boot. Now I can do everything in this video except one thing - stand on the ball of the hurt foot. Maybe next week . . . THANK YOU SO MUCH!!!!
Thanks for this video. I am going to try doing it daily and see what happens. I have had unexplained foot/ankle pain for 2.5 years in my left foot. I have had all the tests-X-rays, EMG, MRI. Have been in a boot, brace, have used orthotics for 5 years due to needing arch support. I have tried chiropractic and acupuncture. I do have yoga toes and they do help some. I came across your “hurt foot” series over a year ago, and I’m glad to have some exercise to do when the pain is bad.
Thanks caroline!!! I'll do this routine later!! just so happens I DO have Yoga toes at home (rare for me cos I'm in Singapore and we don't have the same products you do). Bought them off Amazon months ago and didn't think they worked much but now I have an exercise to do with it! I'm also in rehab and return to activity phase for sesamoiditis and fracture so this is PER.FECT ❄💕 Have a lovely and a wonderful new year Caroline!!
Just sent a message to my ortho asking if everything my foot is saying to me is normal or not as I try to wean off my boot. It is a little bit HARD to know what is pain (meaning stop what you are doing right now) and what is discomfort (things waking up that haven't been used in a while). I appreciate hearing your experience with this!
“See, injuries are awesome!” And if that wasn’t enough, the bit until 10:54 was hilarious.
Man, I wish the physical therapist would've given me some of your exercises for my bunion surgery therapy. Lifting up on the ball of my foot has been impossible! Hoping these help me...
Thank you so much for mentioning about the fear thing after injury because I have had some of that and know I'm not alone feeling that and I just work so hard at trying to get my strength back yours is the most helpful CZcams I've seen so thanks heaps
Very comprehensive than any other video Thank yoi
Great workout! It was fun too. Thank you for sharing words of wisdom and motivation! :)
first day trying the routine. It felt good. thank u.
Excellent!
Love all your exercise videos! Thank you.
Glad you like them!
thank you caroline! i dont know what i did to myself. but i did everything and am feeling better! love those yoga toes!
Wonderful!
Love this! Feel better in my feet already and always end up in a good mood after exercising with you!
Thank you for such great routines! I have mild bunions and am working to correct these as well as build my arches. Do you have a routine specifically for bunions? I’d love such a video from you!
I was looking for foot and ankle exercises so thank you I'm going to try these 💯
You're so welcome!
These are very helpful exercises,and have helped reduce pain in the soles of my feet. How many calories does this program burn?
This is such a help. Thank you!
Very innovative.... good for all
Did today your work-out 1,2,3 on hurt foot and this one.- You are a genius! My body is more tight, and I had a lower back pain in plus and that is ALMOST GONE, by we made my hips stronger, the noises from my spine I was getting two weeks ago when I started your program, its way lessen, actually I feel I do have hip. _ Thank you so much! I really appreciate it!!!
This is so useful! Thank you for making it!
I watch yr feet exercise because I am trying to strengthen my right foot especially cause having surgery need lots rehab to get it better. And yr videos help a lot:) thank you:)
I did buy a steeper from Amazon but I think it was wrong thing to do. I think yr exercise, just walking is better to do.
I don't know. I've been doing these type of strengthening exercises for over 2 years. Once you hurt your foot, no amount of strengthening will ever get it back to the way it was. That's been my experience
I just had to finally admit it and learn to live with it
I know i have to learn this excerise, i think it will work.Thank caroline, i thought we foot/feet/ heel excise.Girl you rock!!!!
You're so welcome!
@@CarolineJordan thank for texting me back
Enjoyed those - thanks.
Sooo helpfully thanks for the video
Hey girl! I hope by now you are totally recovered from your injury. Whatever it was, it sucks but bad things happen for good reasons. This is just what I needed! You are such an adorable sunshine! I am going to follow you on FB.
BTW, I rolled my ankle running like 3 years ago and it never really got 100% again and then I got Plantar Fasciitis from running downhill like a cuckoo (it was worth it, I got a belt buckle for that :D) - now I am done with hurting and I want to get well. Your exercises will help me. THANKS!
Hey Karin ,how's your journey going to fight plantar, any progress?
I too THANKS you & they of course to ensure to them.
I am a boy of.....
I am taking medicine from the age of 8 & there is to my leg. I cannot walk properly.
Thanks & Thanks
Is this suitable for drop feet
You are best. I am glad I found my new best friend. Muscles always hurt and your videos are helping. I just subscribe today 😁
Hi, Caroline! I'm a first time viewer and love your foot exercises. Can these exercises help with Hallux Rigidus pain and stiffness?
AWESOME THANKS so much!!
Thanks for the video
Great video. Thank u
Just watched several of your videos : very informative, good exercises, thank you and keep up the great work you're doing! :-)
However, I'm just concerned about the fact that you haven't pointed out to focus on rising with weight between first and second toe, especially as it is recurrent that you yourself rise with lots of weight on your small toes (probably because of your joint mobility).
New follower looking for some help with my recovery from major foot surgery 6 months ago working on getting out of the boot but needed some more exercise to strengthen. My physical therapy are not much help not aggressive enough per the surgeon. I'm going to add these exercise tips of yours.
Thank you for helping me strengthen my feet and ankles. Also love your Leggins! Could you please tell me where to get such ?
thanks for this video, will this help for plantar fasciits?
thanks , i did this today and my feet feel great, how often shall i do this ?
I just love your videos! My friend and I do several of your workouts and enjoy you so much! I have something weird going on with my toes and have no idea why. But they kind of creak at different times. Doesn't really hurt but is a weird unnatural feeling so tried this routine and loved it. I am sure it will help. By the way, any hints on something for bunions? I have one large bump outside one of my big toes. It doesn't hurt, but sure is ugly. LOL
How did you know when to start doing these? Was your foot still in pain when you first started these exercises? Struggling to find a balance between injury rest and strengthening..
Thanku mem
Yea I fell from my electric skateboard like 3 months ago and still have reasonable pain in my foot.. some joint tears maybe.. horrible. Trying everything now to get the strenght back and get the pain to go away. Hope this helps. After three months I am still unable to even fast pace walk without pain.
Bro, do ur check up with orthopedic Dr. U never know how serious ur injury can be. We miss judge it sometimes with normal pain and think it will get away. It’s better to treat injuries on time or else it gets worsen. Hope u get well
It would help to say how many times to do each exercise, so your followers can do it when they're not near a computer!
I am recovering from Haglunds Deformity surgery. Just got outta of the boot. Any suggestions on exercises? ThanksRichard
You are very good at this. It please could you confirm how many weeks post surgery you can do this ? It looks like you’ve had your boot off for a while.im six weeks post bunion surgery and have only just had my boot off .I certainly can hardly bend my big toe .please let me know