Imagine this: You’re a runner feeling the rhythm of your stride, or perhaps you’re spending long hours standing, cooking a Thanksgiving feast.
Maybe you’re eagerly hiking the Pleasanton Ridge or simply chasing after your family during the bustling holiday season.
In these moments, your feet and ankles bear the brunt of your activities, often silently succumbing to pain and discomfort.
In this blog, you will discover 3 stretches to reduce ankle pain when walking or running for pain-free holidays.
The Unseen Struggle of Ankle Pain When Walking
Ankle and foot pain isn’t just a physical hurdle; it’s an emotional challenge that affects every facet of your life. For many, this pain is a chronic companion, like the persistent throb of bunions.
Ankle pain, on the other hand, can strike unexpectedly, disrupting your daily flow. Nurses and retail workers, constantly on their feet, know this all too well. Plantar fasciitis, a common and persistent pain in the heel and foot arch, is particularly prevalent among those who spend their days walking and standing.
This pain isn’t just about the discomfort during the activity; it extends to your life beyond. The emotional toll – the inability to work comfortably, the overwhelming fatigue after a day’s shift, the yearning to simply put your feet up and rest – is substantial.
It robs you of the energy to exercise, to engage in hobbies, and even to enjoy time with loved ones.
Three Stretches to Alleviate Ankle Pain When Walking
1 – Toe Towel Curl:
Place a towel flat on the ground and sit in a chair with your feet flat over it. Using just your toes, scrunch the towel towards you, then push it away.
This exercise strengthens the muscles in your feet, alleviating the strain of prolonged standing.
2 – Heel Raises:
Stand behind a chair for support. Slowly raise your heels, standing on your toes, then gently lower back down.
This simple move helps in strengthening your calf muscles, offering better support to your ankles.
3 – Ankle Circles:
Lift one foot off the ground and rotate your ankle slowly in a circular motion.
This improves flexibility and blood circulation, reducing the stiffness associated with ankle pain.
The Magic of Custom Orthotics
As an added bonus, consider custom orthotics, especially if you’re experiencing ankle pain when walking. Tailored to your foot’s specific needs, they can dramatically improve your comfort during long hours on your feet.
Custom orthotics provide the support and cushioning your feet crave, allowing for healthier movement patterns. Learn more about how custom orthotics can transform your walking experience HERE.
Your Next Step: Free Foot and Ankle Assessment
If you’re struggling with persistent foot or ankle pain, let us help you take the first step towards healing.
At Physical Therapy Specialties, we’re offering a Free Foot and Ankle Assessment with a complimentary foot scan on our state-of-the-art foot scanner.
Speak to our experts, who have over 30 years of experience in treating such pains, and begin your journey to a pain-free life.
Book your assessment HERE or give us a call at (925) 417-8005.
Not Ready to Visit the Clinic?
We understand that taking the first step can be daunting. If you’re not quite ready to come into the clinic, feel free to reach out to us HERE or call at (925) 417-8005. We’re more than happy to discuss your concerns and explain why so many have trusted us for over three decades.
Remember, whether it’s ankle pain when walking or other foot-related issues, there’s always a way to regain the joy of pain-free movement. Explore our Home Exercises for more tips and tricks to keep your feet happy.
At Physical Therapy Specialties, we’re not just treating pain; we’re restoring the joy of movement, one step at a time.
Free Expert Advice To Improve Your Foot and Ankle Pain
Read Our Blog – The Most Common Mistakes That Lead To Ankle Pain When Walking
