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What exercises can I do to help my foot/ankle pain?

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jen2705
jen2705

I fell 8 weeks ago. Immediately after I could bear no weight on my left foot, it was swollen and and painful I can now only walk in heels. If I wear flat shoes I am limping and in pain. The pain is on the top left part of my foot and outside if the ankle. I have had two x-rays at the time and both came back clear. Can anyone help me with some exercises or something I can do to help it. I'm starting to get really down about it as I can't exercise and it's affecting my social life! HELP!

0 likes, 3 replies

3 Replies

  • osborne
    osborne

    Posted

    Hi, In a way that is what I have been suffering with only my heel will not go onto ground. The pain prevented me from even going upstairs and any pressure was agony. Unfortunately not any help to you. Saw a podiatrist and had supports put in trainers, was still painful but after few weeks some pain lessoned and shooting pains into toes lessoned. Also had 2 xrays and MRI nothing showed up, nevertheless the problem continued. I was housebound for weeks . Hope you get better replies soon
  • chrisw10
    chrisw10

    Posted

    Jen it sounds like you may have sprained your ankle, 95% of ankle sprains are of the ATFL tendon which would account for the pain on the outside and top of your ankle. The most common way people do this is by rolling over on their ankle when falling or slipping. As your x-rays came back clear you may have had a grade 2 sprain where the tendon has been 'pulled' and this can take many weeks to heal. Part of the rehab for such an injury involves balance training to prevent future sprains. Try standing on one leg for up to 30 seconds at a time, you will find it a struggle at first on your bad ankle but gradually your balance and strength will improve. For a full rehab programme see a physiotherapist.

    Also Osborne, in response to your post, have you looked into plantar fasciitis? You may find this section of the forum useful: https://patient.info/forums/discuss/browse/plantar-fasciitis-1725

  • leslie47962
    leslie47962

    Posted

    Some really great, easy exercises you can do for that sprained ankle. While lying down point your toes as far as you can comfortably and hold for 15 seconds. Then bring your toes towards you (dorsi flex) do this carefully as this may hurt a little and hold for 15 seconds. This process acts as a pump and pumps good blood to the injury site as well as stretching and working all joints, tendons and muscles of the ankle joint. Another exercise, while sitting is drawing the alphabet in the ear with your foot. A-Z Remember only go to the pain free range. This also uses and mobilizes the whole ankle joint.

    I would also put it up as much as possible and ice the ankle if or when it swells. May take 6-12 weeks for a bad ankle sprain.

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