First aid: Pain in the ankle joint

Are you troubled by pain in the area of your ankle? do you feel pain when you sport or walk? We present you here few exercises, which could help you from acute pain.

EXERCISE TUTORIALS

Návody 1 - obrázek
Feet are often being overloaded, therefore it is optional to prevent the muscle overload of the lower half of the leg, heel spurs, fallen longitudinal and transverse arch, or formation of hammer toes. Thanks to special exercises it is possible to stretch and relieve the feet or activate the muscles located in the transverse and longitudinal arch.
Návody 2 - obrázek
This exercise will thoroughly stretch your calf muscles and the achilles tendons. Exercise it before and after every physical activity, sport (running, cycling, tourism, …). If you will do this exercise often and regularly, you will prevent overloading in the calf muscles, formation of heel spurs, damage of soft tissues in knee etc…
Návody 3 - obrázek
This exercise will relieve the muscle tension in the front and back side of the peroneal muscles, with that you will increase to movement range of the ankles and at the same time you will stretch also toe muscles. It is suitable to perform this exercise if your peroneal muscles, ankles, feet, heel spurs or knees hurt, it is a good prevention against overloading in the muscles of the lower part of the legs.