How To Stop Ankle Pain With Rebalancing Exercise

March 21, 2015

(0:00) Here’s a really straightforward strengthening and
(0:04) rebalancing exercise for people who are experiencing pain in the ankle, on the
(0:09) outside of the ankle from running. This
(0:14) will sometimes take care of the pain immediately. Usually, it’s more effective
(0:18) in the long-term. They are two different ways to do it.
(0:23) There’s the loaded version where you’re standing and there’s the unloaded version when you’re sitting.
(0:28) Today I’m going to show the loaded version when you’re standing. This is great if you have chronic ankle
(0:33) sprains and ankle imbalances and pain in the outer ankle. It takes a little bit of focus.
(0:39) It really helps to have a full length mirror in front of you when you do it and
(0:42) you might even get some help by having a chair next to you that you can
(0:46) balance on, it’s a very, very simple exercise.
(0:50) So, I start with my feet about hip width distance apart, maybe a little closer.
(0:54) The inner feet are parallel to one another. If you have a wooden floor,
(0:58) use the lines of the floorboards to help you get your inner feet as parallel as
(1:03) possible. What you’re really trying to do is line these feet up,
(1:08) line all the joints so that they’re in this,
(1:11) really, the way they’re designed to move forward most efficiently
(1:15) in that alignment. Then you’re going to move through that alignment. It helps your brain to
(1:20) reprogram. It also helps to rebalance the muscles in terms of the relative
(1:27) tensional balance between the outer and the inner leg. Then there’s all
(1:33) kinds of – naming one or two muscles would be ridiculous
(1:36) because there are many, many muscles involved in this movement. The toes are evenly spread.ankle_pain
(1:42) The feet are – the weight is evenly distributed across the feet. I just have a sock on right now. I
(1:49) don’t recommend doing this in shoes as in any of my exercises. Don’t do any of them in shoes.
(1:53) Do them bare foot or in socks. These are toe socks
(1:57) so it makes my toes spread a little more easily. If you don’t have toe socks,
(2:01) barefoot is really the best way. Again, keeping the alignment, and then all I’m doing is I’m coming up
(2:09) onto the ball of my foot and I’m taking pains to come up
(2:15) as straight as I can. Now, there’s a tendency if I come up quickly and I don’t think about it,
(2:20) for me to bow out as I come up. Most people will, especially if
(2:24) they have outer ankle pain and chronic ankle sprains and
(2:28) such. People tend to bow out and come up. This is why you want the mirror –
(2:32) so you can watch. You really want to avoid that. That’s what you’re trying to not do.
(2:37) That’s the imbalance that shows itself
(2:40) as you move through it. You can’t move through it. You have to move around it. In order to correct it, you have to move through it.
(2:46) If you avoid the muscles they create the imbalance by moving around them,
(2:52) you’ll never fix them, you’ll never get them to change. You have to move through them.
(2:56) I’m making a big point of this for a reason because that’s the whole point of this.
(3:00) This is the way it works. As I come up, and again you may notice it’s not perfect, but it’s better than it
(3:07) would have been which is really what I’m shooting for. I’m trying to keep as balanced
(3:12) as I can, as aligned as I can as I come up. I’m going to do
(3:17) ten of these fairly slowly and, again, you may need a chair on either side
(3:26) or, when I first started doing it, I did it at the
(3:29) sink in the morning in the bathroom. I would hold the sink, not leaning on it, but just using it
(3:34) to allow me to maintain my balance when I first started
(3:38) because my lower legs were so unbalanced I couldn’t even balance without
(3:42) a prop. This is true for a lot of people. And I would just say
(3:47) ten of these in the morning when you get up. It’s the easiest way long-term. Now,
(3:51) if you’re running and you experience pain, do them right then.
(3:55) If you’ve sprained an ankle, you may not be able to do it with weight, sit on your butt,
(3:59) legs outstretched and do it that way and I’ll show that in another video. Have fun.

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