Top 5 Exercises For Ankle...



Exercises can be helpful in managing ankle bone spurs by improving strength and flexibility in the affected area. Stretching and strengthening exercises can help alleviate pain and improve mobility. Additionally, exercises to improve balance and stability can also be beneficial in managing ankle bone spurs. However, it's important to consult a doctor or physical therapist to develop a personalized exercise plan, as the specific exercises and treatment plan may vary depending on the individual case and the cause of the bone spur.

1.Plantar Fascia Massage

  • Sit up straight.
  • Pull the leg of your affected foot in towards you, allowing your knee to drop out to the side.
  • Place some cream in the arch of your foot, lightly rubbing it in in circles.
  • Using the tips of your fingers or your thumb, with some gentle pressure, slowly run your fingers from the ball of your foot to your heel in a straight line.
  • This can be performed in either direction.
  • Ensure you do this movement on the middle and outer side of your foot arch too.
  • Regularly swap hands to prevent them tiring.

2.Gastrocnemius Stretch, Heels Off Step

  • Stand up straight on a step.
  • You can hold onto a support if you need this for your balance.
  • Bring your heels back off the edge of the step.
  • Keep the ball of your feet on the step and lower your heels down until you feel a stretch in your calf muscles.
  • Your knees should be straight as you hold this position.
  • Lift your heels up or step forward to finish the stretch.

3.Gastrocnemius Stretch, Hands On Wall

  • In a standing position, step your affected leg back behind you.
  • Keep the heel on the floor and the toes pointing forwards.
  • Bend the front knee, moving your body forwards, until you feel a stretch in the back of the calf.
  • Make sure your heel does not come off the floor and your back knee does not bend.

4.Plantar Fascia Stretch

  • Start in a seated position with your legs extended.
  • Reach down and grab your toes.
  • Pull back on the toes, the big toe especially until you feel a stretch in the arch of the foot.
  • Alternatively, if you are not so flexible, take your leg and cross it over your knee.
  • Grab onto your toes, pulling the big toe back towards you, feeling the stretch in the arch of the foot.

5.Heel Raises

  • Hold on to a solid object with your legs hips width apart.
  • Keeping your knees straight, rise up on to your toes, and control the movement as you lower back down.

Exercises Help But Always Better To Consult A Doctor / Physiotherapist Before Starting Exercise Pogram.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate  ankle bone spur and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

Personalized Exercise Program By CB Specialists.

If you're looking for personalized exercises for a Ankle Bone Spur, be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.

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