Ankle


Anterolateral Ankle Impingement The hallmark of anterolateral impingement syndrome of the ankle is pain located in the front of the ankle at its outermost aspect. This pain can often be made worse when a patient bends over their foot moving forward. This condition is most commonly the result of soft tissue scar buildup in this location after prior injury to the ankle (sprain, fracture), or from an inflammatory process affecting the ankle. The redundant tissue effectively gets pinched or “sandwiched” between the bones as the available space decreases during certain movements (dorsiflexion).

Anterolateral ankle impingement is best diagnosed based on a good clinical exam and history taken from an experienced clinician. The pillars of non-operative treatment typically include avoiding aggravating activities, anti-inflammatory medication and icing , bracing the ankle, and/or corticosteroid injections.

Antero-Lateral Ankle Impingement Treatment for antero-lateral ankle impingement: One of the key components of this program is that the patient rests sufficiently from any activity that increases their pain until they are symptom free. This allows the body to begin the healing process in the absence of further tissue damage. Once the patient can perform these activities pain free, a gradual return to activity is indicated provided there is no increase in symptoms.

Calf Exercises Without the Ankles Towel Stretch

Calf stretches rehabilitate strained calf muscles without using the ankles. A bath towel is the only equipment needed. Sit on the floor with one leg stretched straight ahead with a towel looped around the ball of your foot. Keep your knee straight and pull the towel toward you. Hold the tension for 20 to 30 seconds. Relax. Perform a total of three repetitions on each calf.

Yoga Calf Stretch

The Reclining Big Toe pose, as described by "Yoga Journal," stretches calf muscles without bending the ankles. Lying on your back, bend one knee up to your chest and loop a strap over the arch of your foot. Press upward with your foot until your leg is perpendicular to the floor. Walk your hands up the strap toward your foot, creating tension on the calf muscles. Rotate your leg from the hip joint as far to the side and toward your head as possible. Slightly loosen your grip and bring the leg back to perpendicular. Work each leg for one to three minutes.

Calf Stretches Calf stretches are a vital part of rehab for a whole range of foot and ankle problems. Tightness in the calf can affect the position of the foot, the way it moves and our balance. It is a common cause of both foot pain and knee pain.

Here, you can find out about the two calf muscles, gastrocnemius and soleus how they work.

1) Lying Calf Stretch:

Starting Position: Sit on the floor with the leg to be stretched straight out in front of you. Place a towel or belt around the ball of your foot and hold the ends

Action: Draw your toes and foot up towards you, and pull through the towel to increase the flexion at your ankle until you feel a strong stretch in the back of your calf

Repetition: Hold for 30 seconds, repeat 3 times

Variations: To stretch your gastrocnemius muscle, keep your knee straight as you do this exercise. To stretch Soleus, bend your knee slightly

- See more at: http://www.foot-pain-explored.com/calf-stretches.html#sthash.shVg1h5W.dpuf


Colby Glass, MLIS