High Arch Support Inserts are essential for outdoor and indoor shoes to counteract the pronation. I've been using them while rehabbing my ankle and its helped a lot.
I do parkour, and almost 2 months ago I had a few heavy "ankle things" - that's what we call excessive dorsiflexion on a landing of a jump - in a row over two weekends, and I had some obvious pain in the right ankle. It hurt a bit to walk for a week or so, and then I've only had pain when I'm at the limit of dorsiflexion. I just tried your stretching technique with the chair and a strap, and I felt a slight movement in my ankle (I heard it as well), and I immediately no longer have the pain. I'll keep icing and stretching until I'm back to normal, but thank you so much for this knowledge!
@@More4Life Sure was...6 months ago I started doing knees-over-toes deep stretch on the stairs, putting my knee way past my toes jamming the talus. Progressively got Achilles tendonitis n sporadic talus pain. Thank you so much!!!
So very many grateful thanks Dr Candy! That's exactly what the problem is with my ankle that I wrote to you about a few days ago. I severely sprained the left ankle about 3 years ago and couldn't even bare to put my foot to the ground. My husband took me to the Accident & Emergency part of our local hospital. I had an x-ray taken, but was very surprised a compress wasn't put on to help it heal! I had therapy for a few weeks afterwards, but couldn't fully Iift my foot and fell several times. I first noticed the pain in the talus while doing the walking part of my COPD assessment on the flat floor in a hall, it was extremely painful. Normally, when my husband and I go walking we have no option but to walk a long way on the incline of the hill where we live, so I'm positive that's why it hadn't been painful before. I can't thank you enough for the immense help you've given me today Dr Candy, and I will certainly do the exercises to help relieve the pain, and if necessary phone the physiotherapy department of our local hospital to arrange an appointment. I think I'll also use a brace to help it all. So very many grateful thanks, Sue 🙏
Great Vidio. You forgot to mention another cause of front ankle pain. A few years ago my front ankle was always hurting. I couldn't figure it out. I thought it was from my MS. I finally realized my shoestring was putting a lot of pressure in that area so it was hurting. I don't tighten my shoestrings in that area any more. No more pain.
My situation aswell, in my case fell while jumping on a trampoline and landed on my ankle in a dorsiflexion position. Limped for a day with pain and got better started walking with pain on the third day of the injury. It's been 6 months now and the pain still persist and also at the back of the achilles tendon, to the right side of calcaneal bone there is some pain. Can't run or carry heavy stuff as they cause pain on the front and on the side of the ankle. Hope it will get better someday
Sorry to hear that. I hope some of these tips help. Additionally, here's an Achilles tendon playlist: ua-cam.com/play/PLsxYq2xJHBAnIvU4S-kES7kwefTSsDves.html
Gave this a try. I figured I wasn’t going to do it right but it cracked twice. Maybe something happened. I used a towel but it seemed like the strap would help you focus the pressure better.
I was born with club foot deformity and has 3 surgeries in the past. The surgery was called triple fusion of the mid foot and I also have a short Achilles tendon and my ankle is high off the ground. I can only move my foot up and downwards but no movement side to side. Also I believe they removed my navicular bone. My podiatrist said I have anterior tibial tendinitis and the pain is unreal when walking forward or moving foot upwards. Like a sharp pain in the front of the ankle that will halt me in my step. . Some of these exercises looks good and I have been given some exercises by my podiatrist, one which is standing on an incline and pushing my knee forward. Straight away I can feel the stretch and some relief in the pain. I also have my leg taped up along the path of the anterior from knee down to inside foot and this also helps. I want to find a way to strengthen this tendon as this problem has been going on for years and flare ups are becoming more frequent and more painful. Thanks you for the exercises, I will of course proceed with caution as my foot is not classed as normal and I don’t want to damage anything else!
@@More4LifeHi, I have been doing foot exercises for a few months now and can honestly say this has helped. The sharp pain has halted and my club foot feels a bit stronger that before. The exercises that work are kneeling and sitting on my feet ( for 30 yrs I have been scared to do this sitting as I thought I would damage my foot which is only a size 1 ) then stretching the foot underneath my bottom. Works a treat! By the way , it is interesting that the position of your foot at 11:52 in the video is how my foot is always! I walk on the out edge and my ankle rolls outward and I have high arches . My foot is never in pronation always suppination The exercise that works for me when the pain comes back is the towel in front of the ankle and pulling my knee forward over my ankle. . I feel immediate relief. Thanks again ❤
In June I fell and cracked my Fith meterstal right foot for 8 month I wore a moon boot, but currently it's extremely painful and I'm battling with pain and wearing shoes.
I broke my ankle a couple of months ago. Let me say during & after hasn't been fun. I'm in my 30s & it's taking long to go back to remotely "normal". i have less swelling but my leg muscle isn't strong so my knee hurts & so does my ankle. The stiffness isn't fun! Going down the stairs has been difficult.
I've had anterior ankle pain while walking for the past 4 years, i've never injured my ankle it just came out of the blue. it usually appears after walking for half a mile, stops immediately if i sit down to rest. First i suspected i had flat feet but that wasn't the case, i also blamed ill fitting shoes but changing shoes didn't help either. I haven't noticed anything unusual in the movement of my foot while walking. I am thinking of seeing a physical therapist soon, i hope he can find a likely explanation for it and my problem isn't so serious it would require surgery or anything like that. I wish i knew what the likely cause of this pain was
The impingement issue mentioned in this video is the most common cause, but it can also be tendon, nerve, or bone issues. Good idea seeing a physical therapist (although a probably a few years past due). Good luck!
Thanks Dr.Candy. I have anterior impingement of both ankles, but the right one is worse. I have a peroneal brevis tendon problem which makes it difficult to walk. I have weakness around the Talus. I have high arched feet. There is some discomfort at the 5th metatarsal. I just purchased a Tayco brace that has helped a little bit. I have only had the brace for 2 days. I don't see the doctor until February 8th. I don't know what else to do. Thanks.
With the 5th metatarsal pain, high arch, and peroneus brevis problem, it sounds like you may be overly supinating. If that's the case "neutral" running shoes may help. Having not seen you in person though, you might try going to a local running store where they watch you walk and suggest what shoes may be best for you. Here's a video about outer foot pain that may help: ua-cam.com/video/Y-EJEJF643U/v-deo.html
My niece has a right foot problem that foot itself turns on the right side, and day by day, she is feeling more pain. We showed too many drs but the result is nil you tell about her. Her age is 7 years old from karachi Pakistan humbly request for reply to you
In children that can be congenital (clubfoot) or due to muscle imbalances, developmental disorders, or neurological issues. Unfortunately, I have no way of knowing which (if any) of these your niece has. I wish her the best of luck in finding an answer though.
Thank you so much for the detail explanations Dr. Candy! I have severe sprained my ankle (jumping for spiking the volleyball and part of my feet came off from my shoe and landed on uneven surface (on part of my shoes)) and even after treatment for 2 months, it didnt help and I could not run for 3 years and that was 15 years ago. Now I can do all the sports but my range of dorsiflexion is so limited. I am doing step up banded knee over toes exercise for for 2 mins daily and it helps but my balance on one foot is still suffering and it is not good for a dancer like myself to do spinning. What can I do to besides your recommendations exercise at the end of the video. Thanks in advance.
With a 15 year old injury, the best thing to do would be to see physical therapist or physiotherapist (depending on where you live). Something that chronic may require more hands-on treatment than exercises alone can provide.
I did this towel exercise with a strong band. It is showen by a lot of physios here on UA-cam. Did it on daily base for more then 4 month. No results. I went to 3 different doctors (including physio and chriopratic). But none really know what is causing my pinching in the front of my left ankle. It is super annoying. If sit in a deep squat and move a little bit forward, it starts pinching. The other ankle is perfect. I tired to massage the muscles and strengthen them. No results too. I noticed, in the bottom position of my deep squat, my knee pops. And it always feels like my tibia rotates a little bit. So i did an mri to have a look if my knee is the problem (I tought maybe meniscus). No results too. I am really frustrated. I got that pinch sydrom in the front of my ankle after i walked a lot with crutches (cause i broke my right tibia the other leg). Now I have that pinching for 3 years...
Sorry to hear you're having such frustration. I can't say exactly what it is in your case, but if the knee pops and you feel like the tibia rotates, chances are that there's still insufficient ankle dorsiflexion and possibly some prontation/supination issues too. You'll need to check in with your healthcare providers but some possibilities would be: - Orthotics to keep the ankle in subtalar neutral - Manipulation of the ankles and foot joints (Stay tuned for a video coming out about this on Saturday) - Arch strengthening exercise, particularly in a deep squat position - Squatting with different degrees of pronation/supination, hip abduction/external rotation, stance width, etc. - Assessing soleus flexibility. Possibly dry needling the soleus. Again, I can't say that any or all of these will work for you, but they're things you could discuss with your providers. Good luck!
Hallo Hanswurscht, wie sieht es bei dir aus aktuell? Ich habe ziemlich genau die gleichen Symptome. Wenn ich den Fuss intensiv dehne in alle Richtungen (meistens auf einem Keil), dann kriege ich schon ein ganz bisschen mehr Mobilität rein. Das verschwindet aber super schnell wieder. Wie blockiert
Kurz gesagt schlecht. Also wenn ich aktiv dehne und meinen Fuß einfach versuche in Dosriflexion zu drücken, so weit es iwie geht, dann habbe ich zwar für 2min das Gefühl von mehr Beweglichkeit, aber das wars. Und wenn ichs zu oft mache, tut das SPGL einfach nur weh. Das scheint nicht die Lösung zu sein. Ich habe viel mit der Rotation meines Unterschenkels gespielt. Mir kommt es so vor, als sei der Unterschenkel des betroffenen Fußes ein wenig mehr nach außenrotiert, wenn ich in Dosriflexion gehe. Wenn ich versuche den Unterschenkel ein wenig in die Innenrotation zu bringen (z.B. indem ich den Oberkörper auch ein wenig mit rotiere), dann habe ich das Gefühl von mehr Freiraum im SPGL. Ich tage seit ca 1J fast ausschließlich Nullabsatzschuhe (mehr oder wneiger Barfusschuhe). Das hilft mir auch ein bisschen. Zumindest bilde ich es mir ein. Dazu hin ich aber eher gekommen, weil ich einen breiten Fuß habe und mir fast alle Sneaker zu eng ist. Es kann sein, dass es bisschen besser geworden ist. Aber wirklich nur ganz wenig. Ich könnte mir vorstellen, dass es tatsächlich mit der Rotation des Unterschenkels zusammmenhängt, bei mir. Mein MRT zeigt nämlich an, das sich wahnsinnig viel Platz im SPGL hätte. Und das habe ich auch auf der anderen Seite.
I have a huge bone spur on my tibia that hits my talus when I brace my ankle / knee and move my knee towards the toe. It limits my ROM a ton. This occurred from what I believe is repeatedly hitting that bone spur when running and pushing through the ball of my foot. Gonna be doing surgery to have the bone spur removed in a week. 😐
My 15 yo son is saying it hurts when he points his foot. He plays a lot of basketball and I can't find any info on why it hurts when he points. I just find information on pain in the front of the ankle for flexing. Will these exercises still help?
How about the big bone sticks out on the outside? Bottom side of this is swollen and sore plus the middle front of ankle lower end has some sort of swollen ball like which all feels weak and more so when walking and need of rest? I had a lateral ligament damage when twisted ankle 6 or 7 years ago can this be an issue and is this is a recurrent/ Thanks for qick response not sure what to do.
Is it possible for the stabbing pain to occur without movement and still be Anterior Ankle Impingement? I don't seem to experience pain with any kind of movement, nor did I have an injury that I can correlate it to, but when I'm stationary sitting or lying down I get a stabbing pain in the exact area you are referencing. Perhaps my issue is more nerve related than the impingement. Thank you! Foot/Ankle Dr. I'm seeing can't seem to pinpoint without an MRI. Trying to gather as much info as possible before going down that path.
If it's at rest, it does sound more like a nerve issue. The deep peroneal or medial dorsal cutaneous nerves are the most likely issues in that area. Here's a picture from Wikipedia that might help you narrow it down: en.wikipedia.org/wiki/Dorsal_digital_nerves_of_foot#/media/File:Gray836.png
This might be a long shot but I've sprained my ankle around 18 months ago, it was a pretty bad one. It took about 2-3 months to heal and I never did any physical therapy(I skateboard so just standing on the board alone is pretty good at stabilizing the joint). So l've sprained the same ankle previously around 5 times in the 19 years l've skated and I'm going on 33 now. I just slowly ease into skating and it returns to normal for me in the past but it's not doing that for me now. I've tried everything from bosu ball work outs to bands for strengthening. l just get a shock like feeling when my ankle goes up, like sprinting or going down stairs quickly(dorsiflexion) and the range of motion I get where my knee goes over my toe is about half of my other foot. When I do bodyweight squats my heel always comes up too.My other leg I can do single leg pistol squats. My guess is I have some kind of impingement issue but I don't know how to approach my doctor and what really to do in general
The exercise in this video may help. However, you may also need to get some hands-on treatment from a physical therapist like the ankle manipulation shown at 7:09. If you've had 5 previous ankle spains, your ligaments may be stretched or even torn, so using an ankle brace when skateboarding may be something to look into as well. Good luck!
I was playing soccer yesterday and the anterior lateral portion of my ankle just above the bone protrusion collided hard with another player's foot and now I have symptoms of anterior ankle impingement, but the strange thing is I also feel pain in my Achilles area when plantar flexing while bearing weight. How is that possible? How can impact to the front of my ankle cause pain in my Achilles? I'm afraid to bear any weight while plantar flexing my right leg because it feels like my Achilles will snap if I do
Hard to say exactly without seeing it. Talk to your teams athletic trainer or get in to see a doctor or physical therapist. Probably best to be cautious until you get it checked out.
I keep getting sore front of ankles after running. I love running. So its extremely frustrating ive been to sports massages, physios etc but it keeps happening
Is it in the joint (like in this video), or the tendon in front of the ankle (tibialis anterior tendon). This video may help the first. If it's more tendon, downhill running and/or heel striking when running tend to cause this because the tibialis anterior has to work harder eccentrically. Shorter strides, flatter surfaces, and midfoot strike often help that problem. ua-cam.com/video/ZssT6C9GBvY/v-deo.html *These are general recommendations and may or may not fix your problem. Don't use these in place of getting in-person medical help.
I just got off the golf course and the front of my ankle feels like a tooth ache. This comes and goes.....it hurts a little every day but sometimes flares up. Any suggestions?
Our office is located in St. Louis, MO and we can certainly do personal consultations there. If you're asking about online consultations, it depends on the nature of your inquiry. Email dave@m4lpt.com as to details of what you need, and we can let you know if it's possible.
I had surgery on my medial malleolus as i broke the tip of it and it didnt heal and i was in a cast non weight bearing for 6 weeks then in a boot for 4 weeks and im doing rehab but some reason im getting this pain and also behind my lateral malleolus when i move my knee over my foot do you know why?
Feels like heat n runs to the toes. The exercise was stand on toes lift body weight up . . I thought I did it ok. So I guess stop doing this exercise?!
It's wise to avoid doing any exercise that causes you pain. It doesn't necessarily mean you'll never be able to do it again. It's possible to sprain the joints between the foot bones (tarsals and metatarsals) when going up on your toes, but you'd have to get it examined by someone in person to find out for sure.
Landed on my dorsiflexion while playing football and its been a year and a half still i have pain in my talus.whenever im doing squats,my left foot is alright but rightfoot dorsiflexion goes to a certain angle then it hurts so bad and that is why i cant train my legs properly.Any advice regarding this would be appreciated🤍
The exercise in this video can help. Additionally, if it's been a year and a half, it would be a good idea to see a physical therapist in person for it.
![Why is My Sprained Ankle Still Painful & Swollen? [Causes & Treatment]](http://i.ytimg.com/vi/M-ibqxyqEtM/mqdefault.jpg)
![Why is My Sprained Ankle Still Painful & Swollen? [Causes & Treatment]](/img/tr.png)
![Tibialis Anterior Tendonitis [Tendonitis on TOP of Foot Treatment]](/img/n.gif)
High Arch Support Inserts are essential for outdoor and indoor shoes to counteract the pronation. I've been using them while rehabbing my ankle and its helped a lot.
This doctor is FIT, I got to trust his advice. Gonna try the towel thing for sure!
I do parkour, and almost 2 months ago I had a few heavy "ankle things" - that's what we call excessive dorsiflexion on a landing of a jump - in a row over two weekends, and I had some obvious pain in the right ankle. It hurt a bit to walk for a week or so, and then I've only had pain when I'm at the limit of dorsiflexion. I just tried your stretching technique with the chair and a strap, and I felt a slight movement in my ankle (I heard it as well), and I immediately no longer have the pain. I'll keep icing and stretching until I'm back to normal, but thank you so much for this knowledge!
Glad it helped!
WOW...I think you just identified exactly what is wrong w my ankle😮🎉🎉🎉
Glad the video was helpful!
@@More4Life Sure was...6 months ago I started doing knees-over-toes deep stretch on the stairs, putting my knee way past my toes jamming the talus. Progressively got Achilles tendonitis n sporadic talus pain. Thank you so much!!!
the doctor's biceps are just exploding out of his arm
Ya. Like his arms had a boob job.
Well theyre implants…. So
He needs a bigger tee shirt with longer sleeves!
@@channeellll7623thats not implants, you can see when he flex the bicep muscle, its get rounded.
So very many grateful thanks Dr Candy! That's exactly what the problem is with my ankle that I wrote to you about a few days ago.
I severely sprained the left ankle about 3 years ago and couldn't even bare to put my foot to the ground.
My husband took me to the Accident & Emergency part of our local hospital. I had an x-ray taken, but was very surprised a compress wasn't put on to help it heal! I had therapy for a few weeks afterwards, but couldn't fully Iift my foot and fell several times.
I first noticed the pain in the talus while doing the walking part of my COPD assessment on the flat floor in a hall, it was extremely painful.
Normally, when my husband and I go walking we have no option but to walk a long way on the incline of the hill where we live, so I'm positive that's why it hadn't been painful before.
I can't thank you enough for the immense help you've given me today Dr Candy, and I will certainly do the exercises to help relieve the pain, and if necessary phone the physiotherapy department of our local hospital to arrange an appointment. I think I'll also use a brace to help it all.
So very many grateful thanks, Sue 🙏
You're welcome. In truth, your question was the inspiration for making this video. Thanks for asking, and best of luck!
@@More4LifeI wasn’t a bit surprised to be honest as it was so soon after writing to you. Bless you Dr Candy, very much appreciated. 🙏
Great Vidio. You forgot to mention another cause of front ankle pain. A few years ago my front ankle was always hurting. I couldn't figure it out. I thought it was from my MS. I finally realized my shoestring was putting a lot of pressure in that area so it was hurting. I don't tighten my shoestrings in that area any more. No more pain.
Thanks for sharing, and good advice. These aren't all of the possible causes, just some of the more common ones.
My situation aswell, in my case fell while jumping on a trampoline and landed on my ankle in a dorsiflexion position. Limped for a day with pain and got better started walking with pain on the third day of the injury. It's been 6 months now and the pain still persist and also at the back of the achilles tendon, to the right side of calcaneal bone there is some pain. Can't run or carry heavy stuff as they cause pain on the front and on the side of the ankle. Hope it will get better someday
Sorry to hear that. I hope some of these tips help. Additionally, here's an Achilles tendon playlist: ua-cam.com/play/PLsxYq2xJHBAnIvU4S-kES7kwefTSsDves.html
Gave this a try. I figured I wasn’t going to do it right but it cracked twice. Maybe something happened. I used a towel but it seemed like the strap would help you focus the pressure better.
The strap does work better. Sometimes the ankle does crack when doing this, and as long as it's not painful, it's ok if it cracks.
I was born with club foot deformity and has 3 surgeries in the past. The surgery was called triple fusion of the mid foot and I also have a short Achilles tendon and my ankle is high off the ground. I can only move my foot up and downwards but no movement side to side. Also I believe they removed my navicular bone.
My podiatrist said I have anterior tibial tendinitis and the pain is unreal when walking forward or moving foot upwards. Like a sharp pain in the front of the ankle that will halt me in my step. . Some of these exercises looks good and I have been given some exercises by my podiatrist, one which is standing on an incline and pushing my knee forward. Straight away I can feel the stretch and some relief in the pain. I also have my leg taped up along the path of the anterior from knee down to inside foot and this also helps.
I want to find a way to strengthen this tendon as this problem has been going on for years and flare ups are becoming more frequent and more painful.
Thanks you for the exercises, I will of course proceed with caution as my foot is not classed as normal and I don’t want to damage anything else!
Glad the video was helpful. The surgeries will definitely change your biomechanics, but hopefully it will still help some. Good luck!
@@More4LifeHi, I have been doing foot exercises for a few months now and can honestly say this has helped. The sharp pain has halted and my club foot feels a bit stronger that before.
The exercises that work are kneeling and sitting on my feet ( for 30 yrs I have been scared to do this sitting as I thought I would damage my foot which is only a size 1 ) then stretching the foot underneath my bottom. Works a treat!
By the way , it is interesting that the position of your foot at 11:52 in the video is how my foot is always! I walk on the out edge and my ankle rolls outward and I have high arches . My foot is never in pronation always suppination
The exercise that works for me when the pain comes back is the towel in front of the ankle and pulling my knee forward over my ankle. . I feel immediate relief.
Thanks again ❤
@@anna-rexia glad it helped!
Amazing bro. Immediately felt better after exercise. Straps work much better.
Glad it was helpful.
Thank you
Excellent video! I have several of these problems and appreciate the tips on treatments.
Glad you found it helpful!
In June I fell and cracked my Fith meterstal right foot for 8 month I wore a moon boot, but currently it's extremely painful and I'm battling with pain and wearing shoes.
Wow look at those Biceps 💪 Great Video..
Glad you liked it
I broke my ankle a couple of months ago. Let me say during & after hasn't been fun. I'm in my 30s & it's taking long to go back to remotely "normal". i have less swelling but my leg muscle isn't strong so my knee hurts & so does my ankle. The stiffness isn't fun! Going down the stairs has been difficult.
Sorry to hear that. Good luck with your recovery!
Very helpful
Glad it was helpful
Very helpful, thanks doctor
Glad it was helpful!
I've had anterior ankle pain while walking for the past 4 years, i've never injured my ankle it just came out of the blue. it usually appears after walking for half a mile, stops immediately if i sit down to rest. First i suspected i had flat feet but that wasn't the case, i also blamed ill fitting shoes but changing shoes didn't help either. I haven't noticed anything unusual in the movement of my foot while walking. I am thinking of seeing a physical therapist soon, i hope he can find a likely explanation for it and my problem isn't so serious it would require surgery or anything like that. I wish i knew what the likely cause of this pain was
The impingement issue mentioned in this video is the most common cause, but it can also be tendon, nerve, or bone issues. Good idea seeing a physical therapist (although a probably a few years past due). Good luck!
Thanks Dr.Candy. I have anterior impingement of both ankles, but the right one is worse. I have a peroneal brevis tendon problem which makes it difficult to walk. I have weakness around the Talus. I have high arched feet. There is some discomfort at the 5th metatarsal. I just purchased a Tayco brace that has helped a little bit. I have only had the brace for 2 days. I don't see the doctor until February 8th. I don't know what else to do. Thanks.
With the 5th metatarsal pain, high arch, and peroneus brevis problem, it sounds like you may be overly supinating. If that's the case "neutral" running shoes may help. Having not seen you in person though, you might try going to a local running store where they watch you walk and suggest what shoes may be best for you. Here's a video about outer foot pain that may help: ua-cam.com/video/Y-EJEJF643U/v-deo.html
My niece has a right foot problem that foot itself turns on the right side, and day by day, she is feeling more pain. We showed too many drs but the result is nil you tell about her. Her age is 7 years old from karachi Pakistan humbly request for reply to you
In children that can be congenital (clubfoot) or due to muscle imbalances, developmental disorders, or neurological issues. Unfortunately, I have no way of knowing which (if any) of these your niece has. I wish her the best of luck in finding an answer though.
Thank you so much for the detail explanations Dr. Candy! I have severe sprained my ankle (jumping for spiking the volleyball and part of my feet came off from my shoe and landed on uneven surface (on part of my shoes)) and even after treatment for 2 months, it didnt help and I could not run for 3 years and that was 15 years ago. Now I can do all the sports but my range of dorsiflexion is so limited. I am doing step up banded knee over toes exercise for for 2 mins daily and it helps but my balance on one foot is still suffering and it is not good for a dancer like myself to do spinning. What can I do to besides your recommendations exercise at the end of the video. Thanks in advance.
With a 15 year old injury, the best thing to do would be to see physical therapist or physiotherapist (depending on where you live). Something that chronic may require more hands-on treatment than exercises alone can provide.
@@More4Life Thank you for the advice. Appreciate it.
I did this towel exercise with a strong band. It is showen by a lot of physios here on UA-cam. Did it on daily base for more then 4 month. No results. I went to 3 different doctors (including physio and chriopratic). But none really know what is causing my pinching in the front of my left ankle. It is super annoying. If sit in a deep squat and move a little bit forward, it starts pinching. The other ankle is perfect. I tired to massage the muscles and strengthen them. No results too.
I noticed, in the bottom position of my deep squat, my knee pops. And it always feels like my tibia rotates a little bit. So i did an mri to have a look if my knee is the problem (I tought maybe meniscus). No results too. I am really frustrated. I got that pinch sydrom in the front of my ankle after i walked a lot with crutches (cause i broke my right tibia the other leg). Now I have that pinching for 3 years...
Sorry to hear you're having such frustration. I can't say exactly what it is in your case, but if the knee pops and you feel like the tibia rotates, chances are that there's still insufficient ankle dorsiflexion and possibly some prontation/supination issues too. You'll need to check in with your healthcare providers but some possibilities would be:
- Orthotics to keep the ankle in subtalar neutral
- Manipulation of the ankles and foot joints (Stay tuned for a video coming out about this on Saturday)
- Arch strengthening exercise, particularly in a deep squat position
- Squatting with different degrees of pronation/supination, hip abduction/external rotation, stance width, etc.
- Assessing soleus flexibility. Possibly dry needling the soleus.
Again, I can't say that any or all of these will work for you, but they're things you could discuss with your providers. Good luck!
Hallo Hanswurscht,
wie sieht es bei dir aus aktuell? Ich habe ziemlich genau die gleichen Symptome.
Wenn ich den Fuss intensiv dehne in alle Richtungen (meistens auf einem Keil), dann kriege ich schon ein ganz bisschen mehr Mobilität rein. Das verschwindet aber super schnell wieder. Wie blockiert
Kurz gesagt schlecht.
Also wenn ich aktiv dehne und meinen Fuß einfach versuche in Dosriflexion zu drücken, so weit es iwie geht, dann habbe ich zwar für 2min das Gefühl von mehr Beweglichkeit, aber das wars. Und wenn ichs zu oft mache, tut das SPGL einfach nur weh. Das scheint nicht die Lösung zu sein.
Ich habe viel mit der Rotation meines Unterschenkels gespielt. Mir kommt es so vor, als sei der Unterschenkel des betroffenen Fußes ein wenig mehr nach außenrotiert, wenn ich in Dosriflexion gehe. Wenn ich versuche den Unterschenkel ein wenig in die Innenrotation zu bringen (z.B. indem ich den Oberkörper auch ein wenig mit rotiere), dann habe ich das Gefühl von mehr Freiraum im SPGL.
Ich tage seit ca 1J fast ausschließlich Nullabsatzschuhe (mehr oder wneiger Barfusschuhe). Das hilft mir auch ein bisschen. Zumindest bilde ich es mir ein.
Dazu hin ich aber eher gekommen, weil ich einen breiten Fuß habe und mir fast alle Sneaker zu eng ist.
Es kann sein, dass es bisschen besser geworden ist. Aber wirklich nur ganz wenig.
Ich könnte mir vorstellen, dass es tatsächlich mit der Rotation des Unterschenkels zusammmenhängt, bei mir.
Mein MRT zeigt nämlich an, das sich wahnsinnig viel Platz im SPGL hätte. Und das habe ich auch auf der anderen Seite.
I have a huge bone spur on my tibia that hits my talus when I brace my ankle / knee and move my knee towards the toe. It limits my ROM a ton. This occurred from what I believe is repeatedly hitting that bone spur when running and pushing through the ball of my foot. Gonna be doing surgery to have the bone spur removed in a week. 😐
Good luck with the surgery and your recovery afterwards.
How did it go? How do you feel now?
Would you recommend to put heat or cold in the area at any given time?
Either can relieve pain, but neither really fixes anything.
My 15 yo son is saying it hurts when he points his foot. He plays a lot of basketball and I can't find any info on why it hurts when he points. I just find information on pain in the front of the ankle for flexing. Will these exercises still help?
This particular exercise most likely would not help your son. Is his pain when pointing on the front or back of the ankle, or the side?
@@More4Life It's on the front.
How about the big bone sticks out on the outside? Bottom side of this is swollen and sore plus the middle front of ankle lower end has some sort of swollen ball like which all feels weak and more so when walking and need of rest?
I had a lateral ligament damage when twisted ankle 6 or 7 years ago can this be an issue and is this is a recurrent/ Thanks for qick response not sure what to do.
Also it pops/clicks constinently
This is important, no doctor told me this 😢😢😢
Sorry you didn't get the information earlier, but I hope it helps.
Is it possible for the stabbing pain to occur without movement and still be Anterior Ankle Impingement? I don't seem to experience pain with any kind of movement, nor did I have an injury that I can correlate it to, but when I'm stationary sitting or lying down I get a stabbing pain in the exact area you are referencing. Perhaps my issue is more nerve related than the impingement. Thank you! Foot/Ankle Dr. I'm seeing can't seem to pinpoint without an MRI. Trying to gather as much info as possible before going down that path.
If it's at rest, it does sound more like a nerve issue. The deep peroneal or medial dorsal cutaneous nerves are the most likely issues in that area. Here's a picture from Wikipedia that might help you narrow it down: en.wikipedia.org/wiki/Dorsal_digital_nerves_of_foot#/media/File:Gray836.png
This might be a long shot but I've sprained my ankle around 18 months ago, it was a pretty bad one. It took about 2-3 months to heal and I never did any physical therapy(I skateboard so just standing on the board alone is pretty good at stabilizing the joint). So l've sprained the same ankle previously around 5 times in the 19 years l've skated and I'm going on 33 now. I just slowly ease into skating and it returns to normal for me in the past but it's not doing that for me now. I've tried everything from bosu ball work outs to bands for strengthening. l just get a shock like feeling when my ankle goes up, like sprinting or going down stairs quickly(dorsiflexion) and the range of motion I get where my knee goes over my toe is about half of my other foot. When I do bodyweight squats my heel always comes up too.My other leg I can do single leg pistol squats. My guess is I have some kind of impingement issue but I don't know how to approach my doctor and what really to do in general
The exercise in this video may help. However, you may also need to get some hands-on treatment from a physical therapist like the ankle manipulation shown at 7:09. If you've had 5 previous ankle spains, your ligaments may be stretched or even torn, so using an ankle brace when skateboarding may be something to look into as well. Good luck!
I was playing soccer yesterday and the anterior lateral portion of my ankle just above the bone protrusion collided hard with another player's foot and now I have symptoms of anterior ankle impingement, but the strange thing is I also feel pain in my Achilles area when plantar flexing while bearing weight. How is that possible? How can impact to the front of my ankle cause pain in my Achilles? I'm afraid to bear any weight while plantar flexing my right leg because it feels like my Achilles will snap if I do
Hard to say exactly without seeing it. Talk to your teams athletic trainer or get in to see a doctor or physical therapist. Probably best to be cautious until you get it checked out.
I keep getting sore front of ankles after running. I love running. So its extremely frustrating ive been to sports massages, physios etc but it keeps happening
Its been well over a year now
Is it in the joint (like in this video), or the tendon in front of the ankle (tibialis anterior tendon). This video may help the first. If it's more tendon, downhill running and/or heel striking when running tend to cause this because the tibialis anterior has to work harder eccentrically. Shorter strides, flatter surfaces, and midfoot strike often help that problem. ua-cam.com/video/ZssT6C9GBvY/v-deo.html
*These are general recommendations and may or may not fix your problem. Don't use these in place of getting in-person medical help.
I just got off the golf course and the front of my ankle feels like a tooth ache. This comes and goes.....it hurts a little every day but sometimes flares up. Any suggestions?
My unkle pàin s more than a month is this serious there is block round from where is that n how long it will go pls. P.m
Hi, is it possible to get a personal consultation?
Our office is located in St. Louis, MO and we can certainly do personal consultations there. If you're asking about online consultations, it depends on the nature of your inquiry. Email dave@m4lpt.com as to details of what you need, and we can let you know if it's possible.
I am unable to bend my ankle forward to it's full range of motion, I'm able to run and jump but on my toes not with my full foot!!
Here's a video about tight calves that may help: ua-cam.com/video/0IZMqj1Pcls/v-deo.html
I had surgery on my medial malleolus as i broke the tip of it and it didnt heal and i was in a cast non weight bearing for 6 weeks then in a boot for 4 weeks and im doing rehab but some reason im getting this pain and also behind my lateral malleolus when i move my knee over my foot do you know why?
After 10 weeks of immobilization, your ankle is likely very stiff. Seeking out treatment from a manual physical therapist may be helpful.
I did a Pilate. Work out. Tonite my ankle just Said no more. Got to wear proper shoes now to support my whole foot. 2/13/24. Any suggestions!!
i get achiness and tightness in the front of my ankle just from walking.
Yes I am from Nigeria and my front ankle is swollen
Hope this helps. Good luck!
@@More4Life thank you doctor
@collinsmayor4986 how is it?
I am from canada is there any clinic like this?
I know someone in Ontario, but that's about the only PT I know in Canada.
Feels like heat n runs to the toes.
The exercise was stand on toes lift body weight up . . I thought I did it ok. So I guess stop doing this exercise?!
It's wise to avoid doing any exercise that causes you pain. It doesn't necessarily mean you'll never be able to do it again. It's possible to sprain the joints between the foot bones (tarsals and metatarsals) when going up on your toes, but you'd have to get it examined by someone in person to find out for sure.
Show me your biceps💪💪🙏
I was getting this clicking when i rotated my foot outward but after doing the towel exercise, it made it disappear the first two times
Glad it helped!
Landed on my dorsiflexion while playing football and its been a year and a half still i have pain in my talus.whenever im doing squats,my left foot is alright but rightfoot dorsiflexion goes to a certain angle then it hurts so bad and that is why i cant train my legs properly.Any advice regarding this would be appreciated🤍
The exercise in this video can help. Additionally, if it's been a year and a half, it would be a good idea to see a physical therapist in person for it.