Exercises against pain in the ankles

Are you troubled by movement restriction in the ankle? Are the outsoles of your shoes worn off? Is the shape of your foot changed or deformed? Do you observe changed sensitivity or even insensitivity in your feet? Do you observe feeling of instability in your ankle? Does it bother you to stand on your toes or heels, and is it more challenging for you to walk into the stairs as well as down the stairs? Does walking in varying terrain cause you troubles? Do you stand for long periods of time in your work? Does your ankle swell? Do you perform more demanging physical activity? Does the pain occur after the physical activity? Do you feel spasms in your calves? Use some of our exercises.

The ankle joint is composed of tibia, fibula and in between them is the talus bone
. The connection between these segments is secured by the joint capsule and ligaments which strengthens the ankle joint, which connects the fibula with tibia. Even though the collateral ligaments are relatively strong, it happens frequently that they get partially or fully injured, which can lead to sprained ankle, and with bigger force even to partial dislocation, which can lead to decentralization of the joint.

In the area of the foot and its small joints are also located important ligaments connecting the bone structures. All these muscles are participating during walking as well as standing. The ankle is in a firm position, externally from the center of gravity of our body, so it is pressed to deflect a little. The foot secures firm and stable posture, it spreads the burden when walking, it has an ability to adapt to the uneven surface of the terrain and dampen impacts. Flexible walk is secured by the foot arches. The shape of the arches is affected by the muscles, as well as ligaments. The forces are being transferred from the foot to the ankle joint, where the mechanical energy is dampened and further transferred all the way to the spine. The ankle joint also helps us to keep balance.

Worsened stability is usually caused by the tendons of the calf and shin. It is necessary for the foot to actively „grasp“ the terrain, feel the disparity and secure good support. When walking, the main active muscle is the calf muscle. Problems in the area of the ankle joint can be also caused and transferred from the lumbar spine, sacrum, pelvis or from the hip or knee joint.

EXERCISE TUTORIALS

Návody 1 - obrázek
With this exercise you will activate the muscles along the transverse and longitudinal foot arches of the foot. You can exercise against pain your calves, ankles, feet, or if you suffer from heel spurs or bunions and pain in the knee.
Návody 2 - obrázek
Incorrect foot setting and its supporting function can cause ostensibly unrelated problems in the area of legs and even in the posture of the whole body. Therefore it is important to learn how to correctly put weight on our foot and activate the foot arch.
Návody 3 - obrázek
Activation of the muscles holding the arch of the foot, and consciously learning how to correctly and softly place it on the ground.
Návody 4 - obrázek
Goal of this exercise is to straighten the posture of your spine and head, activation of your core muscles and stabilising the pelvis, hips and knee joints.
Návody 5 - obrázek
Goal of this exercise is to straighten the posture of your spine and head, activation of your core muscles and stabilising the pelvis, hips and knee joints.
Návody 6 - obrázek
Goal of this exercise is to straighten the posture of your spine and head, activation of your core muscles and stabilising the pelvis, hips and knee joints.
Návody 7- obrázek
This exercise is good for stretching the front and inner side of your thigh muscles.
Návody 8 - obrazek
This exercise will help you stretch your calves and Achilles tendons. If you will exercise regularly, you can prevent any overload on the calf muscle, formation of heel spurs, damage of the soft tissues in the knee etc…
Návody 9 - obrazek
This is a physiotherapeutic exercise ideal to do after stroke. The goal of the exercise is to improve the coordination and more stable walk.
Návody 10 - obrazek
This is a physiotherapeutic exercise ideal to do after stroke. The goal of the exercise is to improve the coordination and more stable walk.