Foot & Ankle Pain

These exercises for foot and ankle pain are designed to impact your symptoms so that you can experience the direct correlation between your (mis)alignment and the symptoms that you’re experiencing.

Please do keep in mind that whilst you should feel the difference after doing these exercises for foot and ankle pain, they alone won’t fix the problem. To fix the problem long term, you will need to do a full program of exercises over a period of time.

A full program done consistently over a period of time will address the imbalances in your muscular and nervous systems that are currently present in your body (and which are the root cause of your pain).

So What Is Pain?

Pain is your body’s way of telling you “something is wrong” and is asking for action to make it better.

Common complaints for the foot and ankle include:

  • Bunions
  • Plantar Fasciitis
  • Joint Pain
  • Heel Pain
  • Tarsal Tunnel
  • Muscle Soreness
  • Muscle Strains In Calf & Shin
  • Flat Feet

The Egoscue Method, in its 30 years of experience, believes that it’s the misalignment of your load bearing joints – your shoulders, hips, knees & ankles – that’s the cause of your foot and ankle pain.

The first step in correcting the problem is to do these 2 exercises for foot and ankle pain.

Exercises courtesy of The Egoscue Method™

Exercise 1: Supine Foot Circles & Point/Flexes

How To Perform This Exercise:

  • Lie on your back with one leg extended and the other leg bent and toward chest
  • Keep the foot that’s on the floor pointed straight up toward ceiling and your thigh muscle tight
  • Clasp your hands behind the bent knee while you circle that foot
  • Reverse and circle in the opposite direction
  • With the leg that is straight out on the floor, keep the thigh muscle tight and the foot pulled back
  • When making circles, make sure the knee stays absolutely still with movement coming from the ankle and not the knee
  • For the point/flexes, bring the toes back toward the shin to flex, and then reverse the direction to point the foot
  • Switch legs and repeat

Circle 20 times in each direction & Point/Flex 20 times

Exercise 2: Static Extension

How To Perform This Exercise:

  • Kneel on a large block or chair with your hands on the floor ahead of you
  • Keep your elbows locked straight and move your hips 3 inches ahead of your knees
  • Allow your low back to arch with the movement coming from the tilt of your pelvis
  • Your shoulder blades should collapse together and your elbows need to remain straight
  • Drop your head and HOLD this position
  • If your low back begins to hurt, back your hips up toward your knees – this will make the exercise a bit easier

Hold for 2 minutes, or as long as you comfortably can

The Results:

  • What changes do you feel?
  • What else do you notice?

Remember to repeat the weight distribution test to see how the exercises have impacted it.

What Now?

If you have any questions, use the form below to drop me a line and I’ll get back to you with some help:

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