This ankle pain relief exercises routine can help strengthen, relieve pain, and loosen up the muscles around the ankle and foot area. These ankle exercises are done in real time, so it’s easy to follow along with the routine. Buy a worksheet with these ankle exercises https://www.askdoctorjo.com/5-minute-ankle-exercises-worksheet

Start off this ankle routine with a warmup of ankle pumps and ankle circles to help get the muscles warm and loose.



Next, standing heel/toe raises are great to help strengthen the ankle muscles including the calf muscles and anterior tibialis muscles.


Balance exercises are great for not only the ankle muscles, but also muscles in the knees, hips, and feet. Romberg stance, tandem stance, and single leg balance are great ways to strengthen the whole lower body.


Finally, squats at a chair will help strengthen the whole body as well.

Related Anke Pain Relief Videos:

Ankle Strengthening Exercises & Stretches:
https://www.youtube.com/watch?v=g-iXYapbuqk&index=3&list=PLPS8D21t0eO9JGYS958XUh2mkV8Sa2sAq&t=0s

Reduce Feet & Ankle Swelling:
https://www.youtube.com/watch?v=ew4mOJtZN40

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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Ankle Pain Relief Exercises – 5 Minute Real Time Routine:
https://www.youtube.com/watch?v=5TpWXh8U7MQ
https://www.askdoctorjo.com/5-minute-ankle-exercises

00:00 – Ankle Pain Relief Routine

00:27 – Ankle Pumps
00:49 – Ankle Circles

01:09 – Standing Heel/Toe Raises
02:28 – Romberg Stance
02:59 – Romberg Stance with Head Side to Side
03:24 – Romberg Stance with Eyes Closed
03:33 – Romberg Stance with Head Up and Down

03:52 – Tandem Stance
05:15 – Single Leg Stance (SLS)
06:40 – Squats at a Chair

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.