Can you imagine living in a world where you couldnt immediatly find an answer to your extremely niche hard to describe pain? I love the internet, youtube and appreciate this creator!
Instead of dr I ll call you maestro, nice explain and straight to the point. I got relieved immediately. Thank you so much God bless you and your family
It's been years I've been having this issue and even had some therapy done which helped to a point, but still was left with the pinching. I tried that tibia rotation and felt an immediate difference. This has given me motivation to restart and commit to doing my therapy and strengthening, thank you 👍
Life saver!!! I went to the ER they had no idea and put me in a boot. I had been to my local foot doctor. She brushed me off its arthritis. 8 weeks in the boot no change. Nothing was getting better. I could barely walk till watched this and it immediately relieved my pain!!! Thank you so much!!!
I have been dealing with my Anterior Ankle Impingement issue for a bit over a year now. I started using an ankle brace to alleviate which helped a bit, then I used an ankle stabilizer which helped way more. Your tibia rotation technique, however, seems like it entirely fixes the problems from the root source. I really wish I had included UA-cam videos much earlier in my research of this issue. Thanks for this info, and I will be sure to consider checking out your channel for any other PT exercises that I could use for other problems. Also, I'm glad that you mentioned this could have come from an ankle sprain since I suffered an instance of that right around the time that this issue started happening.
I managed to hurt my foot hiking in heavy hiking boots. I just continued to climb and hike through the pain. I then remembered that I helped myself with hip impingement because of youtube videos and found this! Rotating the tibia is crazy helpful! You guys that share this sort of knowledge are a blessing for real!
I've been struggling with ankle pain that comes and goes for the past several years. I twisted my ankle (x-ray shows two small fractures) March 2021. I can barely walk when the pain is bad. Then the next day, no pain. I've done PT. I do the prescribed exercises every day. I search online for exercises and explanations of what is happening. This is the first video that got it right. When I twist the tibia - no pain!!!! Thank you so much. I'll keep doing these exercises.
This is what my osteopath told me is my issue and will be done in my next appointment. She toold me that is the reason why my foot pronate, because of limited forward motion, and it's easy to fix, just many PTs don't know this stuff (i did 5 months of rehab and they didn't do any joint mobilisations).
Man I did the little foot on the table test and it definitely having pain when I learn forward… I’m going to try this twisting of the tibia… hopefully it helps.. and hopefully I don’t it correctly… Doc if I happen to not do it correctly then where can I go where I can be shown this in person to correct it?
Awesome, happy to help! And don’t forget to get your FREE copy of "5 Hidden Reasons for Muscle Pain" integrativephysicaltherapyservices.com/subscribe/ , Cheers, Ed
this was SO helpful! i've been to a few physios and they couldn't figure out what was going on with my ankle or help it feel any better but after the twisting of the tibia I immediately gained so much ROM back!!
Super helpful. I’ve been struggling with a myriad of problems with my ankle after a previous injury. The twist was the final piece to the puzzle. I did both internal and external and retested. Ended up being external that was needed. Thank you so much !
This is insane. I broke my ankle 4 years ago (avulsion fracture) and to this day I sometimes get random ankle pain that functions exactly like a sprain. It's like it completely evaporated when I tried the tibia rotation. I literally can't believe that worked for me. Thanks SO MUCH for this video!!!
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. 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!
Thanks for commenting this. I thought I was alone in my circumstances with my foot. I was born with a vertical talus and got surgery done when I was 1. Little did I know the years leading up to freshmen in high school I was developing 3 joint arthritis. Ever sense it’s been getting worse and worse. Forcing me to be way less active in doing the sports and activities I love. It’s really been making me stressed and depressed. I still can’t find anything that can help me. From your research with your birth defect do u have any tips for me? Would appreciate it a lot! And hope yours gets better!
Thank you! My pain is front medial and it’s a pinching pain when I wake up in the morning or I’ve been immobile while sitting and I get up to walk. I hike and mountain bike a ton, I’m sure this is where the injury came from. Looking forward to this helping me out. Best wishes!!
THANK YOU SO MUCH! The tibia rotation was exactly what I needed to get rid of the pinch from dorsiflexion. I’ve been wondering why I felt minor pain after being able to walk up and down stairs without pain. And felt that maybe I wouldn’t be able to go back to the ankle mobility I had prior to my sprain.
@@FrontRowwithEd day 2, feels much better, thanks again. I have an impingement and the small bones have an Coalition on a foot that I step on a large glass jar as a small child, which I further damaged in a playground accident...lol. Its amazing I can walk at all. I am putting off getting an ankle fusion procedure.
after watching 300 video abour=t ankle pain anterior impingement and a lot more! F I NA LLY !!!! the problem was the tibia rotation. this part was missing from all previous videos..... Bravo! and thank you!
Thanks for the tips. I did the twisting of the tibia and it felt better. Since I sprained it I had to also push back the fibula. Gonna do the mobilisations with a band. Only thing is the icing is not much recommended anymore. Compression and elevation seems to be better.
Thank you for this beautiful helpful video. ❤❤ I had this anterior ankle issue since Last 12 years. Whenever I do heavy running my ankle gets swollen and I had bear severe pain. But hopefully I will do suggested exercise from now onwards and get ready rid of this pain
😮Wow, the tibia twist was exactly what I needed. Although, I was not able to twist it with my hands. So, I anchored a heavy exercise band to the base of my bed frame, placed leg through the band, placed the band over my tibia, and took one big step forward at a slight angel. This replicated the tibia twist. Finally, I am able to bend my knee past my toes, heel planted. Thank you so much.😊
Get your mobilization bands today amzn.to/3f6GKio Additional ankle videos on my ankle playlist ua-cam.com/play/PL7iadTWb0ExqxVrbHNSCyj4-INYj_tmQx.html Let me know if you have any questions!
I recently realized after watching a squat video and trying it out that i wasn't capable of doing a proper squat where the upper body is "above the knee". My foot is jammed as you described in 0:40 I was very active in my younger years and did sports that were straining my ankles a lot like squash, basketball, vollyball and such. Also the impact of falls really hurt me exactly at the joint but i never really thought about it as an injury.
Wow, I'm heaving some hard time with my ankle, no progress with the range of dorsiflexion after the surgery. 1,5 months of rehab and the foot went maybe 3-5 degrees more. Thanks for some interesting exercises.
Hey! Perfect video , everything is so on point ! I’m a med student myself and i have this issue It was both educational and life-saving! I have a question though, at what point do you start ankle strengthening exercises? Do I need to mobilise my talus and tibia first and then start exercises some time after?
You definitely want to improve the mechanics of the talus and tibia first so that your pain levels are reduced. Once the pain levels have come down, then you can start easy, entry level rehab exercises. Good luck with med school!
Oh wow. This is exactly what I'm experiencing right now. I had a bad ankle sprain a few years ago. But lately I am getting bad pain exactly in that part of my ankle. And also the pain is going up to my knee. I've been walking for exercise lately and I tripped while walking. I didn't fall but I'm pretty sure I aggravated it and now I have a lot of pain. I've been trying everything. Ice. Heat. Electric stim at home. Massage gun. Nothing is helping. I do have the therabands...I'm going to try these exercises. Thank you
Podiatrist told me i got a flexible flat foot a few months ago, but the pain is still there at the moment exactly at the part of the ankle you showed - will try these tomorrow, as someone who is usually active its so frustrating being injured. I was running on concrete with less than ideal shoes a few months ago, probably was the high impact you referred to. I hope this helps me :/
@@FrontRowwithEd a bit, although i went for a light jog and my foot afterwards was still tender/sore, also i noticed i had pain in my toes and a tight calf/achilles - i massaged it and it alleviated the toe pain. Would you happen to know why this is?
@@pat_dog I would test the strength of your soleus of each leg to see if you have any weakness from side to side ua-cam.com/video/NCQQp2Bp6pM/v-deo.htmlsi=RF9t0jrrRQKi9OQU
@@FrontRowwithEd i could do them relatively easily, even just standing i can feel spasms around my achilles and calf. I think the left side of my talus in my foot is also a sore point which has been the main culprit.
I developed this problem in my left ankle after a long driving trip. I tend to fold my left leg under me when I have the cruise control on. The pain really started after I got back home.
Awesome, happy to help! Waiting just 1-2 minutes should be fine. And don’t forget to get your FREE copy of "5 Hidden Reasons for Muscle Pain" integrativephysicaltherapyservices.com/subscribe/ , Cheers, Ed
I have some pain in my anterior, maybe that part that goes to the outside bone knuckle of the ankle. I get it after I squat since for my technique I need a lot of dorsiflexion which I do not always have. i am not exactly sure what is going on. Any suggestions for improving this ? I do a lot of exercises for dorsiflexion prior to squat and at home as well ( knee protocol from kneeovertoeguy)
That was very helpful, up until now i only heard of that excercise where you use a band to let the talus glide better but turning the tibia worked for me to get better range of motion temporarely. My problem with both of those excercises is the pain when i try to get into dorsiflexion. With the turning tibia excercise it was a bit better but still sometimes there was a sharp pain. With the talus glide excercise with a band this was even more often. I was able to get more ROM but the amount of pain sometimes was so bad i felt like something rippef off. I would be interested if it is possible to restore ROM and get rid of the pain because so many say it's only possible with surgery to get rid of the osteopythes and pieces of bones and that the cause of pain was that they rub on soft tissue. Either way thank you for what you are doing you are helping a ton of people :)
I found that rotating my tibia out, or externally, actually helped range of motion. rather than rotating it in. Any idea what that could be? Also what tight muscles can be responsible for twisting your tibia?
Great video! I have this, with a bone spur, in addition to “loose” lateral ligaments. Ortho recommended surgery. When I rotate or flex my ankle it audibly pops as well. Have you seen this corrected with PT?
Well, it depends on how "loose" your ligaments are. If you work on balance and proprioception exercises as well as wearing a brace with activities that may injury your ankle, you may be able to rehab without surgery. Good luck!
My pain is in this area but it only hurts when I flex my foot. I feel what I can describe as a rubberband snapping. It's beside the big ankle bone on top of the foot.
Can't lift my foot up and can only do a little raise but it is lock then, it is very sore and tender in calf and bottom of foot with pins and needles. I may have gone over it the ankle last week repeatedly but it does click whilst walking and sometimes it is painful.
Hello, when I jump from a bench with my left foot landing, my mind is afraid to do it in anticipation of pain on the front part of my left ankle. I have been experiencing chronic ankle pain in front. It comes and go. I stop playing basketball for more than a month now but even so, the pain came back ebery now and then. Is this related to your video?
Hello I can't squat when I do squat feel like a bony blocked and my leg role out to the out side rather then over the foot any ideas what it could be ?
I just had tibia and fibula fracture, plus reparation of the tibia plateau due to a nasty fall. I started out with an external fixator (makes a statement and shocks people when they see it), now the hardware is inside. I’m on bed rest and non weight bearing (👈🏼 this is the main issue). This has given me foot and ankle pain. The leg is raised and in a brace type thing, but the ankle and foot are free and dangling. The muscles are so stiff, cramped and punishing me with deep deep pain. What non weight bearing exercises can I do from bed to relief the pain? And what’s exactly causing the pain here? Lack of movement? The fact that the foot is dangling? It’s all so unnatural to the foot and ankle.
Every time I do minimal shores around my house and I sit, I get and excruciating pain on both fron ankle joints and it makes me cry because I cant even move them and I have to stay still. Eventually the pain will go away lasting around 40 min. I have to put up with that every time I do light shores. This has led me to be overweight. 🥺
I have Hyper Mobile Ehler's Danlos Syndrome - Do you have any information about treating someone with these ankle issues who is hypermobile? My podiatrist says I have Achilles Tendinosis
I have sprained my ankle about 2 years ago and I still have pain I cant run anymore or jump and land without it hurting also my ankle always pops when I stretch it or twist it I’ve been struggling to ignore the pain should I visit a specialist or do exercises
i sprained my ankle skating years ago and ive noticed a bone spur on the inside of my ankle just under the "medial malleolus of tibia", i play alot of sports and when i land on my ankle to hard and it goes into "dorsi flexion" im left with a pain for the rest of the session. Ive tried stretching that part of ankle leaning forward with my feet planted and i can always feel pain where the bone spur is. Is surgery the only option?
I had ankle sprain since 2 months ago . I feel stiffness around the ankle and pain in front of ankle , i can't jump or run evenly my limbs was weak i can't put wait on it
I have been having ankle pain specifically in the Tibia for 2 days now. Is it normal for this pain to occur out of nowhere when I didn’t have any injuries? Can it be from specific type of shoes?
I'm not sure why it happens but it's been happening to me a lot recently. It happens when I take a sudden stop in football and my weight shifts onto my ankles and I hear a pop after which there's pain in the frontal part of my ankle every time I take a step. I've had it in both ankles at the same time and it's extremely painful and hard to climb up a flight of stairs. Is it serious?
How long would it usually take? had a bad sprain recently, ankle inversion I think but there was bruising around the whole ankle, inner/outer/upper ankle. I've been doing this about 30-40reps everyday for a week but it still hurts and if there is improvement, its very little and not noticeable. The pain is in the front but more towards the "inner" ankle side
I am in the same boat, you described my injury exactly. The first exercise here helped get much more range of motion! But like you I feel the pain and stuck point on the inside of the front edge. Also lots of pulling and pressure just below the medial malleolus when I do this exercise
From Kigali, Rwanda, 2024: UA-cam algorithm truly snoops to see what I was suffering from last evening.mi was limping heavily, front of ankle was hot and painful. I immersed foot in hot water with some sea salt added, massaged it paid fully for many minutes, then applied menthol ointment. By morning I was okay to move comfortably
Yes, an impingement can cause pain in that area of the foot. I would check the mobility of the talus ua-cam.com/video/9T0wWaAe1Ck/v-deo.html and check the mobility of your cuboid ua-cam.com/video/GpgqVjq2zXk/v-deo.html Good luck, let me know if it helps
![Tibialis Anterior Tendonitis [Tendonitis on TOP of Foot Treatment]](http://i.ytimg.com/vi/55TGq-O8W_4/mqdefault.jpg)
Can you imagine living in a world where you couldnt immediatly find an answer to your extremely niche hard to describe pain? I love the internet, youtube and appreciate this creator!
Thanks, Joel, I hope the exercises helped!
Haha thanks for the perspective
I THANK GOD AND JESUS FOR EVERYTHING IN MY LIFE ✝️🙏
Instead of dr I ll call you maestro, nice explain and straight to the point. I got relieved immediately. Thank you so much God bless you and your family
Awesome, happy to help!
The twisting of the tibia was a game changer for me. Thanks so much for this!
You are very welcome!
Yes same I feel so good now
Same!
How to twist tibia
It's been years I've been having this issue and even had some therapy done which helped to a point, but still was left with the pinching. I tried that tibia rotation and felt an immediate difference. This has given me motivation to restart and commit to doing my therapy and strengthening, thank you 👍
You are very welcome, happy to help!
Life saver!!! I went to the ER they had no idea and put me in a boot. I had been to my local foot doctor. She brushed me off its arthritis. 8 weeks in the boot no change. Nothing was getting better. I could barely walk till watched this and it immediately relieved my pain!!! Thank you so much!!!
You are very welcome, happy to help!
I have been dealing with my Anterior Ankle Impingement issue for a bit over a year now. I started using an ankle brace to alleviate which helped a bit, then I used an ankle stabilizer which helped way more. Your tibia rotation technique, however, seems like it entirely fixes the problems from the root source. I really wish I had included UA-cam videos much earlier in my research of this issue. Thanks for this info, and I will be sure to consider checking out your channel for any other PT exercises that I could use for other problems.
Also, I'm glad that you mentioned this could have come from an ankle sprain since I suffered an instance of that right around the time that this issue started happening.
Good to hear it helps!
I managed to hurt my foot hiking in heavy hiking boots. I just continued to climb and hike through the pain. I then remembered that I helped myself with hip impingement because of youtube videos and found this! Rotating the tibia is crazy helpful! You guys that share this sort of knowledge are a blessing for real!
Oh wow, awesome!
I've been struggling with ankle pain that comes and goes for the past several years. I twisted my ankle (x-ray shows two small fractures) March 2021. I can barely walk when the pain is bad. Then the next day, no pain. I've done PT. I do the prescribed exercises every day. I search online for exercises and explanations of what is happening. This is the first video that got it right. When I twist the tibia - no pain!!!! Thank you so much. I'll keep doing these exercises.
Awesome!
This is what my osteopath told me is my issue and will be done in my next appointment. She toold me that is the reason why my foot pronate, because of limited forward motion, and it's easy to fix, just many PTs don't know this stuff (i did 5 months of rehab and they didn't do any joint mobilisations).
Sounds like you are going to the right person to get it done! Hope you feel better soon
The twisting of the tibia is a game changer, my ankle has been sore after a match and since doing them, pretty much instant relief!!
Awesome!
Man I did the little foot on the table test and it definitely having pain when I learn forward… I’m going to try this twisting of the tibia… hopefully it helps.. and hopefully I don’t it correctly…
Doc if I happen to not do it correctly then where can I go where I can be shown this in person to correct it?
Totally what I’m dealing with, that ankle sprain you mentioned from soccer and now the impingement, thanks for the suggestions!
You are very welcome, hope they help!
Thank you so much for this video. Will surely be doing these.
Rotation 3:17
Strengthening 6:05
Awesome, happy to help! And don’t forget to get your FREE copy of "5 Hidden Reasons for Muscle Pain" integrativephysicaltherapyservices.com/subscribe/ , Cheers, Ed
this was SO helpful! i've been to a few physios and they couldn't figure out what was going on with my ankle or help it feel any better but after the twisting of the tibia I immediately gained so much ROM back!!
That's awesome, happy to help!
Thank you so much! I felt much better after doing the tibia rotation! I have tried using banded joint mobilization but this felt much better.
Glad it helped!
time stamp?
Super helpful. I’ve been struggling with a myriad of problems with my ankle after a previous injury. The twist was the final piece to the puzzle. I did both internal and external and retested. Ended up being external that was needed. Thank you so much !
Awesome, you are welcome!
Outstanding advice. Thank you
Thanks!
This is insane. I broke my ankle 4 years ago (avulsion fracture) and to this day I sometimes get random ankle pain that functions exactly like a sprain. It's like it completely evaporated when I tried the tibia rotation. I literally can't believe that worked for me. Thanks SO MUCH for this video!!!
Awesome!
Thank you for the helpful video. It improved my understanding of my ankle impingement and how to improve the mobility
You're very welcome!
Had this issue for a few weeks and tried this and it fixed, thank you!
Excellent Harry, good to hear!
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.
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!
Thanks for commenting this. I thought I was alone in my circumstances with my foot. I was born with a vertical talus and got surgery done when I was 1. Little did I know the years leading up to freshmen in high school I was developing 3 joint arthritis. Ever sense it’s been getting worse and worse. Forcing me to be way less active in doing the sports and activities I love. It’s really been making me stressed and depressed. I still can’t find anything that can help me. From your research with your birth defect do u have any tips for me? Would appreciate it a lot! And hope yours gets better!
Wow absolutely bonkers how quick that works . thanks for the relief!
You are very welcome!
Thank you! My pain is front medial and it’s a pinching pain when I wake up in the morning or I’ve been immobile while sitting and I get up to walk. I hike and mountain bike a ton, I’m sure this is where the injury came from. Looking forward to this helping me out. Best wishes!!
Immediate relief!! I’ll be interested to see how I feel in the AM!! Thank you so much for this!!!
You are very welcome!
Man you saved me a lot of money. Thanks!
Great to hear!
Thank you, sir. Best advice I have found on this problem
Great to hear!
Thank You been suffering since 3 months from this particularly
It hurted to be underperforming you know
Hope the exercises help!
THANK YOU SO MUCH! The tibia rotation was exactly what I needed to get rid of the pinch from dorsiflexion. I’ve been wondering why I felt minor pain after being able to walk up and down stairs without pain. And felt that maybe I wouldn’t be able to go back to the ankle mobility I had prior to my sprain.
Excellent!
Thank you so much for your smart advice GOD Bless you
You are so welcome!
Thanks!!! 😊
Super helpful saved me an appointment.
You're welcome!
Thank you!. I did the 'Self Correct' ; I felt a bump'n small pop.. my ankle feels so much better!!! This is definitely part of my routine.
Wonderful!
@@FrontRowwithEd day 2, feels much better, thanks again.
I have an impingement and the small bones have an Coalition on a foot that I step on a large glass jar as a small child, which I further damaged in a playground accident...lol. Its amazing I can walk at all.
I am putting off getting an ankle fusion procedure.
Me too! Original injury was 6 years ago and I haven’t had this sort of range since then. Thank you so much.
Over 2 months later and my ankle is doing so much better
Love hearing updates like this
after watching 300 video abour=t ankle pain anterior impingement and a lot more! F I NA LLY !!!! the problem was the tibia rotation. this part was missing from all previous videos..... Bravo! and thank you!
Excellent!
Thanks for the tips.
I did the twisting of the tibia and it felt better. Since I sprained it I had to also push back the fibula. Gonna do the mobilisations with a band.
Only thing is the icing is not much recommended anymore. Compression and elevation seems to be better.
God Bless You for sharing this info. 🎉
Glad it was helpful!
It’s so far to find info about this type of ankle injury. Thank you!
Hey Josh, you’re welcome. I hope it helps!
Thank you for this beautiful helpful video.
❤❤
I had this anterior ankle issue since Last 12 years. Whenever I do heavy running my ankle gets swollen and I had bear severe pain.
But hopefully I will do suggested exercise from now onwards and get ready rid of this pain
Literally game changing tips thank you so much
Happy to help Ashley!
Thank you sir!
Very welcome, happy to help!
😮Wow, the tibia twist was exactly what I needed. Although, I was not able to twist it with my hands. So, I anchored a heavy exercise band to the base of my bed frame, placed leg through the band, placed the band over my tibia, and took one big step forward at a slight angel. This replicated the tibia twist. Finally, I am able to bend my knee past my toes, heel planted. Thank you so much.😊
You are very welcome, way to improvise!
You absolute beaut. This video is the best. Thank you so much
You are very welcome happy to help!
This was soo helpful! Amazing! Thank you so much 😊
You're so welcome!
Get your mobilization bands today amzn.to/3f6GKio Additional ankle videos on my ankle playlist ua-cam.com/play/PL7iadTWb0ExqxVrbHNSCyj4-INYj_tmQx.html Let me know if you have any questions!
I worked man you are really awesome i am a vollyball player and it was giving me a tension alot but now I am tension free thanks sir
You are very welcome, happy to help!
SOOOO helpful and straight to the point thank you so much man I hope you have a great week just like I'm about to thanks yo you
Thanks happy to help!
Thank you. I play Rugby and I needed this
You are very welcome, glad it was helpful!
Thank you so much! I xant believe it worked!
Excellent!
I recently realized after watching a squat video and trying it out that i wasn't capable of doing a proper squat where the upper body is "above the knee". My foot is jammed as you described in 0:40
I was very active in my younger years and did sports that were straining my ankles a lot like squash, basketball, vollyball and such. Also the impact of falls really hurt me exactly at the joint but i never really thought about it as an injury.
Thank you, it was so helpful
You're welcome Mohamed!
Great video thank you
Very welcome!
Wow, I'm heaving some hard time with my ankle, no progress with the range of dorsiflexion after the surgery. 1,5 months of rehab and the foot went maybe 3-5 degrees more. Thanks for some interesting exercises.
You’re welcome hope they help
Hey! Perfect video , everything is so on point !
I’m a med student myself and i have this issue
It was both educational and life-saving!
I have a question though, at what point do you start ankle strengthening exercises? Do I need to mobilise my talus and tibia first and then start exercises some time after?
You definitely want to improve the mechanics of the talus and tibia first so that your pain levels are reduced. Once the pain levels have come down, then you can start easy, entry level rehab exercises. Good luck with med school!
@@FrontRowwithEd thank you so much!
@@babygirl-ct9ny Welcome!
Oh wow. This is exactly what I'm experiencing right now. I had a bad ankle sprain a few years ago. But lately I am getting bad pain exactly in that part of my ankle. And also the pain is going up to my knee. I've been walking for exercise lately and I tripped while walking. I didn't fall but I'm pretty sure I aggravated it and now I have a lot of pain. I've been trying everything. Ice. Heat. Electric stim at home. Massage gun. Nothing is helping. I do have the therabands...I'm going to try these exercises. Thank you
You're welcome, let me know if they help!
Dzięki serdeczne, pomogło 😊
You are very welcome 🙏🏼
you are the GOAT. thank you so much.
Hey Jeff, happy to help!
Podiatrist told me i got a flexible flat foot a few months ago, but the pain is still there at the moment exactly at the part of the ankle you showed - will try these tomorrow, as someone who is usually active its so frustrating being injured.
I was running on concrete with less than ideal shoes a few months ago, probably was the high impact you referred to.
I hope this helps me :/
Sorry to hear about your foot. Did the exercises help?
@@FrontRowwithEd a bit, although i went for a light jog and my foot afterwards was still tender/sore, also i noticed i had pain in my toes and a tight calf/achilles - i massaged it and it alleviated the toe pain. Would you happen to know why this is?
@@pat_dog I would test the strength of your soleus of each leg to see if you have any weakness from side to side ua-cam.com/video/NCQQp2Bp6pM/v-deo.htmlsi=RF9t0jrrRQKi9OQU
@@FrontRowwithEd i could do them relatively easily, even just standing i can feel spasms around my achilles and calf. I think the left side of my talus in my foot is also a sore point which has been the main culprit.
I developed this problem in my left ankle after a long driving trip. I tend to fold my left leg under me when I have the cruise control on. The pain really started after I got back home.
Thank u doc !
You are very welcome!
How long would you wait in between reps of the strengthening exercises? Btw super helpful that motion exercise was a game changer!
Awesome, happy to help! Waiting just 1-2 minutes should be fine. And don’t forget to get your FREE copy of "5 Hidden Reasons for Muscle Pain" integrativephysicaltherapyservices.com/subscribe/ , Cheers, Ed
Thank you now I need to find out how to fix the back of the ankle hurting after a fibula fracture
I hope the exercises help!
I have some pain in my anterior, maybe that part that goes to the outside bone knuckle of the ankle. I get it after I squat since for my technique I need a lot of dorsiflexion which I do not always have. i am not exactly sure what is going on. Any suggestions for improving this ? I do a lot of exercises for dorsiflexion prior to squat and at home as well ( knee protocol from kneeovertoeguy)
Thanks doc
Very welcome!
THANKKK U IM A BASKETBALL PLAYER MY ANKLE IS NOW OKAY THANKK U IM FROM PHILIPPINES
Hey John, you are ver welcome!
I need servicing 😂😂 I subscribe. Good job 👏
Thanks for the sub!
That was very helpful, up until now i only heard of that excercise where you use a band to let the talus glide better but turning the tibia worked for me to get better range of motion temporarely. My problem with both of those excercises is the pain when i try to get into dorsiflexion. With the turning tibia excercise it was a bit better but still sometimes there was a sharp pain. With the talus glide excercise with a band this was even more often. I was able to get more ROM but the amount of pain sometimes was so bad i felt like something rippef off. I would be interested if it is possible to restore ROM and get rid of the pain because so many say it's only possible with surgery to get rid of the osteopythes and pieces of bones and that the cause of pain was that they rub on soft tissue. Either way thank you for what you are doing you are helping a ton of people :)
Thanks and good luck, sounds like you are on the right track!
I found that rotating my tibia out, or externally, actually helped range of motion. rather than rotating it in. Any idea what that could be? Also what tight muscles can be responsible for twisting your tibia?
Great video! I have this, with a bone spur, in addition to “loose” lateral ligaments. Ortho recommended surgery. When I rotate or flex my ankle it audibly pops as well. Have you seen this corrected with PT?
Well, it depends on how "loose" your ligaments are. If you work on balance and proprioception exercises as well as wearing a brace with activities that may injury your ankle, you may be able to rehab without surgery. Good luck!
Holy moly, tibia thing actually helps me 😮😮😮
Awesome!
My pain is in this area but it only hurts when I flex my foot. I feel what I can describe as a rubberband snapping. It's beside the big ankle bone on top of the foot.
Me too
Same here, did you get relief from these exercises?
@@ARSHprince. i didnt do anything it eventually got better on its on. Took a few weeks though.
Was it caused by an ankle strain
Helloi just want to ask unkle pain this it will go or no more than 3.month on n off morning only pain.my blood result ok🙏p.m.pls. thanks
3:45 I tried this and didint get any pain but i do get pain when i manually move it up or have an impact
Can't lift my foot up and can only do a little raise but it is lock then, it is very sore and tender in calf and bottom of foot with pins and needles. I may have gone over it the ankle last week repeatedly but it does click whilst walking and sometimes it is painful.
Hello, when I jump from a bench with my left foot landing, my mind is afraid to do it in anticipation of pain on the front part of my left ankle. I have been experiencing chronic ankle pain in front. It comes and go. I stop playing basketball for more than a month now but even so, the pain came back ebery now and then. Is this related to your video?
Can this impingement cause strain/pain at the inner navicular bone? I’m months post ankle sprain with this anterior pain/pain near navicular bone.
Hello I can't squat when I do squat feel like a bony blocked and my leg role out to the out side rather then over the foot any ideas what it could be ?
I just had tibia and fibula fracture, plus reparation of the tibia plateau due to a nasty fall. I started out with an external fixator (makes a statement and shocks people when they see it), now the hardware is inside.
I’m on bed rest and non weight bearing (👈🏼 this is the main issue). This has given me foot and ankle pain. The leg is raised and in a brace type thing, but the ankle and foot are free and dangling. The muscles are so stiff, cramped and punishing me with deep deep pain. What non weight bearing exercises can I do from bed to relief the pain? And what’s exactly causing the pain here? Lack of movement? The fact that the foot is dangling? It’s all so unnatural to the foot and ankle.
Can it on work ankle twisting pain ?
Is this for anterior ankle also the band is there a difference between tying it to something rather than just holding it to do the exercise? 😊
Base on my mri results my talus done is little bit elongated due to injury and my ankle really hert so bad for 5 years. I hope it will help
Yes, it may. Keep me posted and good luck!
Every time I do minimal shores around my house and I sit, I get and excruciating pain on both fron ankle joints and it makes me cry because I cant even move them and I have to stay still. Eventually the pain will go away lasting around 40 min. I have to put up with that every time I do light shores. This has led me to be overweight. 🥺
I feel you!
How are you
So sorry.. me to
I have the exact problem
I have Hyper Mobile Ehler's Danlos Syndrome - Do you have any information about treating someone with these ankle issues who is hypermobile? My podiatrist says I have Achilles Tendinosis
1:55 It doesn't hurt at all when I do that. Something definitely feels injured in the front of my ankle though.
same for me, but when I play tennis it will hurt a lot for few seconds when I run forward and (for some reason) apply a lot of pressure on the ankle
I think I actually just have a tight calf muscle.
I think I actually have Tibialis Anterior Tendonitis.
I have sprained my ankle about 2 years ago and I still have pain I cant run anymore or jump and land without it hurting also my ankle always pops when I stretch it or twist it I’ve been struggling to ignore the pain should I visit a specialist or do exercises
i sprained my ankle skating years ago and ive noticed a bone spur on the inside of my ankle just under the "medial malleolus of tibia", i play alot of sports and when i land on my ankle to hard and it goes into "dorsi flexion" im left with a pain for the rest of the session. Ive tried stretching that part of ankle leaning forward with my feet planted and i can always feel pain where the bone spur is. Is surgery the only option?
Thx vor video ! i subscribe !
Thanks for the sub!
This was very helpful! Thank you!
You are very welcome!
I had ankle sprain since 2 months ago . I feel stiffness around the ankle and pain in front of ankle , i can't jump or run evenly my limbs was weak i can't put wait on it
how are you doing now? if you’ve recovered can u give me some tips i’m having the same problems
Same I rolled my ankle very badly one month ago the swelling and bruising has almost gone apart from my ankle it still hurts to walk down stairs
@@dagoatdavid7 It doesn't go away on its own. It's a bone spur. Have surgery
I have been having ankle pain specifically in the Tibia for 2 days now. Is it normal for this pain to occur out of nowhere when I didn’t have any injuries? Can it be from specific type of shoes?
I'm experiencing this pain right now because I sprained my ankle 3 weeks ago.
Same a month ago my ankle still swollen and painful
What did you do ?
@@lazydrie4711 It heals by itself. I did nothing.
@@spacejamgaming oh thank you very much for replying, how long did it take please ?
@@lazydrie4711 Mine is worst and it took 1 and half months to fully heal.
I can't see a link for the self-correct talus loosening
I'm not sure why it happens but it's been happening to me a lot recently. It happens when I take a sudden stop in football and my weight shifts onto my ankles and I hear a pop after which there's pain in the frontal part of my ankle every time I take a step. I've had it in both ankles at the same time and it's extremely painful and hard to climb up a flight of stairs. Is it serious?
Where can I watch the tibia rotation video?
It’s right here… he shows u on the video… if I’m not mistaken
How long would it usually take? had a bad sprain recently, ankle inversion I think but there was bruising around the whole ankle, inner/outer/upper ankle. I've been doing this about 30-40reps everyday for a week but it still hurts and if there is improvement, its very little and not noticeable. The pain is in the front but more towards the "inner" ankle side
I am in the same boat, you described my injury exactly. The first exercise here helped get much more range of motion! But like you I feel the pain and stuck point on the inside of the front edge. Also lots of pulling and pressure just below the medial malleolus when I do this exercise
How do you get a good grip on the tibia? It feels like there's too much meat in the way
From Kigali, Rwanda, 2024: UA-cam algorithm truly snoops to see what I was suffering from last evening.mi was limping heavily, front of ankle was hot and painful. I immersed foot in hot water with some sea salt added, massaged it paid fully for many minutes, then applied menthol ointment. By morning I was okay to move comfortably
Im having trouble with twisting the tibia 😢
You said you would link a video in the top left corner, showing how to mobilize the talus, but sadly, it’s not there ☹️
Sorry about that, here it is ua-cam.com/video/9T0wWaAe1Ck/v-deo.htmlsi=V7vk2gnXbIb8ldQc Hope it helps, let me know!
Can an impingement cause pain in the top middle section of your foot? Or what might cause pain in that area?
Yes, an impingement can cause pain in that area of the foot. I would check the mobility of the talus ua-cam.com/video/9T0wWaAe1Ck/v-deo.html and check the mobility of your cuboid ua-cam.com/video/GpgqVjq2zXk/v-deo.html Good luck, let me know if it helps
I have the opposite problem where my ankle hurts if I point my toe downwards.
I dislocated my left ankle last yr and the left side side still hurts when i try to rotate it its just like pinching sensation to it
I'll get a sudden pain in my ankle going down steps too fast. My ankle will lock up for a second or two an then go away.
Hurts when I bend or apply pressure to the joint