How Ankle Stiffness Makes Knee Pain Worse & How To Fix It
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- Опубліковано 15 кві 2021
- Knee pain can be caused by so many different things - the ankles are often overlooked! In this video, you’ll learn how to check if you’ve got ankle stiffness and how to fix it for the long term.
Ankle stiffness usually feels like soreness or tiredness in the ankles or feet. Some people have foot pain as well.
If you’ve got knee pain, and you’ve noticed you also have ankle pain (usually the same side, but it can be on the other side) then there is likely ankle stiffness. The stiffness usually leads to a loss of motion and strength in the ankle and foot muscles. Over time, this can be feeding into your knee problem.
Ankle stiffness alone is not usually the main cause of knee pain, but it may be the 10-20% that completely gets rid of the knee pain and prevents knee arthritis, meniscus tears and cartilage problems in the knee over the long term.
See more videos to help with knee pain here:
• Knee Pain Exercises, S...
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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or a physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.
This is so helpful -I have arthritis pretty bad in one ankle and a really reduced range of motion. The knee on that side is not good either so really going to give this a try.
Thank you so much I was getting exact stiffness on top of my foot and now it is both top foot and knee. This exercise really made difference after the 1st few rips
Hi UA-camr! 👋 We are thrilled that the exercises have been able to give you instant relief! 🙌 We appreciate you being part of our community! In case you are interested we have created a playlist with more information and exercises for knee pain! You can check it out here:
“Knee Pain Exercises, Stretches, Advice, & Tips Playlist”
ua-cam.com/play/PLJVIPiFvv1mY02hvFckRQO55HfAqDtWrM.html
We would love to hear your progress soon! Please take care! 🧡
So helpful. Just realized I had not been doing these as well or often as I could. Thank you!
You're welcome Aloha Dogs!
I do tend to cramp with this exercise maybe due to previous L 4 L 5 herniation a few years ago which cause some peroneal nerve paralysis still present to this day though manageable. So, I do the opposite stretches with toes extended as well with toes up as much as possible and ankle flexed to balance the flexors with the extensors. I would think that would be beneficial to the ankle as well or does that defeat the purpose that you are trying to accomplish. Many ankle sprains as well as a dislocated knee many years ago with 3 knee surgeries in my history one just 2 months ago to remove some cartilage. Now 70 trying to walk and cycle while firing the glutes as well as keeping up the glute exercises you recommend. Always thought the quads were more important for knee pain. Thanks for setting us all straight about that!
Great information Dr.David... just wanted to know if we use ankle weight 10% of our weight & perform pendulum swings will it increase the space between our knees .. so called traction.. pl let me know ...thanks
Hey Shyla! We don't know of any medical research evidence that shows the space in the knee joint will increase for the long-term by using ankle weights.
What we do know is that excessive quadricep muscle dominance and use during exercises directly increases knee joint pressure. From this we can deduct that using the opposing muscle groups more will help to reduce the knee joint pressure for the long-term. That means getting stronger glutes!
Does that make sense?
@@epmanualphysicaltherapy Thanks Dr. David yes strengthening d glutes makes a lot of sense as you explained in all ur videos 👍
I had flat foot reconstruction in Oct 2021, followed by tarsal tunnel surgery in Feb 2023. (I had severe numbness after the first surgery). It is now 9 mos later and i have constant pins and needles with numbness in that foot. Is there anything i can do to restore the nerves so my walking isn't affected? It always feels like the leg of the numb foot is longer, so i walk like it is.
Hey Colleen! This is a tough question to answer! When it comes to surgery, it is very possible that certain nerves may get cut in the process. If one of the nerves responsible for your feeling on your foot was cut, it may not be able to be restored. There are also other conditions that can cause these feelings such as diabetes. It would take a thorough evaluation to precisely determine the cause and figure out whether it is treatable or not.
Why do I hear ‘craking sound’ when I rotate my knees and ankles?
Hey Yolanda, this could be due to arthritis. It could also just be the joint popping. It depends on what it sounds like and how often it happens. Here is a link that you may find helpful that contains information on knee arthritis:
“Knee Arthritis Pain Help”
ua-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
This was very helpful. Im 8 weeks post op ankle surgery and this really, really helped. Thanks! 🥹