Ankle Pinching - Only One Move
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- เผยแพร่เมื่อ 2 ส.ค. 2024
- Ever had that annoying pinching on the ankles?? Pain in the ankles? Well one power band and a single move can reduce the pinch and make it feel a lot better. It won't take much. Have a look!!
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This is really helping! Thank you so much doc! God bless!
Thank you, that was so helpful
Thx Doctor G and Doctor Mac
Thank you both 👍
Wow! I just did this now and It feels a bit looser, I'll continue doing this every day. Thank you!
Best explanation ever 😊
Very easy and effective method
Thanx a lot
Love from India 🇮🇳🇮🇳🇮🇳
Great video and explanation. I'm going to put this fix in my routine and see if it helps. Thanks for the reminder to bend from the ankles when walking.
Did it help?
Does this exercise work with posterior impingement as well?
Thank you so much. It really helped. You are amazing. Been suffering from 2 weeks
I have the same issue right now. How is your ankle progression going?
@@jeremysiau10 much better.. post your advice I have started walking much better and lost 8kgs
@@getgagged i went to the chiropractor and they adjusted my ankle because that pinching was from the lateral malleolus of my ankle slipping down. after that, the pinching went away. i’m able to do everything that i’ve done prior to the injury. took 2 and a half months to fully heal
I had a football injury just before the lockdown in March and I am still having some pain in my ankle. I will try this exercise as I really want to go back into playin Football. Thank you
Good luck!! Hope you get back to playing!
same bro i got an injury in football too, sucks
@@Jupra_ do light exercise and plenty of rest. The Lockdown helped me fully recover.
Bro whenever I play football with studs I get ankle twists what to do
Thanks, well done
Happy to help.
Hi this is super helpful! I’ve had on off very bad pinching for the past 3 years due to high grade ligament sprains playing football. It’s been fine all year but then I did a run 2 weeks ago and my ankle basically went as in the sharp pinch happened and I couldn’t then walk at all. If it’s not caused by calf tightness but ankle stiffness then what causes the collagen to become stiff and how can one prevent that?
If its not cause by calf tightness the collagen capsule that surrounds the ankle will shorten due to improper foot wear(dress shoes/boots) that have a small heel to them. A small heel keeps the ankle in a plantarflexed position and encourages ankle stiffness. If shoes are not the issue then improper walking mechanics. A sharp pain that does not allow you to walk may require some imaging.
Good video! but missing an essential component to regain dorsiflexion. Internal rotation of the tibia is really important to getting the glide back.
Great point!
my tibia don't move at all no matter how much effort I use
Thank you for your explanation. It dissolved my fear. I've had foot mobility treatment (FMT) which put my talus back in place. I have a high arch. I've been doing your exercise and also one with my foot elevated. I am swimming front crawl doing a flutter kick and notice my ankle starts to get sore. Can you explain in your video the way to walk to promote ankle mobility ?
Thank you doctor g and doctor max, my only question would be how do you assess wether the impingment post ankle sprain is from osteophytes above the talus, or simply from the swelling and poor range of motion over the years.
Ive been using the bands and stretching religiously post ankle sprain 4 weeks ago, but the pinching does not fully go away despite having incredible mobility now at 23.
2 and a half years since a Weber C fracture on my right ankle and I’ve suffered from severe ankle impingement after three operations. Four days into doing this exercise twice daily it feels so much looser in the front of the ankle. Still a way to go but thanks.
sorry to hear about your traumatic experience, this mobilization will definitely restore motion back to that region. If its been two years you will definitely take about 10-12 weeks to restore normal ankle motion and tissue flexibility.
Catalyst PT thanks man! 👊🏻
Catalyst PT can I just ask, how many sets/reps per day do you recommend?
@@pwcassidy8816 because of the type of fracture and your stiffness coming more from the joint and ligamentous type structures in the area, you will benefit from high volume. 100's of reps a day with the goal of thousand per week. Break it up 100 in the AM and then 100 in the PM. You should see close to 100% resolution in 8-10 weeks. Good luck!
Catalyst PT wow! Ok thanks, I’ll crack on.
I was told to do this exercise from a doctor over 2 yrs ago. But im still in pain. Whats my next step?
Any idea what this tightness and intense pain is in the front of ankle after i had a cast put on for an ankle fracture, the cast was really tight gripping the front of my ankle. I had to get the cast removed early and there is this lingering immobility and pain where the cast was tight. Feels like a new injury entirely
thanks
Great vid. Thanks for sharing. I've been dealing with anterior ankle impingement post a pretty bad ankle sprain from playing basketball. I'm committed to doing home therapy and doing these exercises. My question to you is how often should I be doing these exercises?
Daily for about 6 weeks to positively affect tissues!
How did it go?
Can I do this if I have a pinch nerve on the inside of ankle?
I've had this exact pain for 8 months now. X ray, MRI, CT scan show nothing. Chiropractic adjustments, Infrared therapy, and 2 months of physical therapy. I don't know what to do anymore!
Could you do a 2021 version of this? This was super helpful--Thank you!
Why do you need a 2021 version? Did you get a new model of ankle? 😁
@@RodGreenshields How did you know?!
But really, sometimes the extra camera angles helps :]
Did he mobilize the correct ankle? I thought the left showed restriction but he mobilised the right. Was it just for ease of demonstration?
Hmmm that’s a good point! Now I’m confused a little 🤔🤔🤔
Would this help a bone spur on the anterior paart of the ankle?
Thanks for this! Will this work for old injuries (15yrs ago)?
It’ll take more time than if it were a new injury
I have anterior ankle impigement and a small bone spur on talus so when I bend a lot it hurts. Will this exercise help my case?
The bone spur is due to increased pressure over the talus. This will help but you may have to limit your intensity to the amount of pain. I recommend to my patients on a 0-10 pain scale. 5 and below is fair game. 6 and above stop the intervention.
I'm a try and do this. I had screws and a plate put on my ankle. My ankle is way stiff on the joint. I just need to apply it thanks.
Be patient be consistent. Hardware changes joint dynamics.
i have the same problem, from the same injury (i had dozens of them), I have that red band and do those about once every 3 months, lol. Guess I should do them more often. But question...as a result I have PTT pain especially with cycling. Any tips to address both of these together, other than consistency and time?
I am having the same issue. Any updates on his ankle?! I just purchased a band on Amazon and will be trying this technique. Thanks!!
Also, was the band on the other ankle that wasn't having issues?
Sorry for the late response. TH-cam sometimes doesn't deliver all messages. Aaron was able to run a marathon. It was not record time but he finished it. He still feels mild pinching but its not as bad as it used to be.
@@TheHandyTherapist thanks for the reply and best wishes to you and your recovery. I still get the pinching and that band really helps a lot. But I haven't really been active for the past couple months and the area of my ankle feels stiff. Just gotta warm it up I guess and keep at the band work. Thanks again guys for the help and response!!
was thinking exactly the same about the band and the ankle.. first i t was the left one, then they put the band around the right one..
Marin Perkusic production error. Our apologies.
What if its bone impingement? Will it make inflammation worse to bend tissue into the boney pinch?
Had the exact same question. Would this method help or make it more inflamed if rubbing against the bone spur?
Why demo on his good ankle? Why no mention of the talus bone in the foot (most likely cause)?
Talus bone is definitely the cause. Demo on the good ankle was a production error. Decreased rolling and gliding of the talus bone results pinching in the mortise.
I have had this for just about 10 years. I need it gone!
Left or right foot ?
Does this exercise work with medial impingement too? Thanks :)
Yes
with the knee bent the soleus is still in play for limiting ankle dorsiflexion..
No it doesn’t cross the knee joint
@@CatalystPT right. so if you bend the knee and dorsiflex ankle and its still limited, the soleus is still in play.
Yes, so is plantaris but the gastroc being the largest of all of them is usually the muscle that tends to be shortest or stiffest.
Aw, even with this exercise I still have the impinged feeling in my ankle :( and its only the left one thats giving me this issue so its even more concerning. I should go to the doctor shouldn't I :(
Yes or to your ortho/sports Physcial therapist!
Same here 😭... Only while running, then it goes away while resting. Left one, I guess my calf muscle are weak on left side...
@Batman hey man, I've got the same problem. Have you fixed your ankle impingement, and if yes what have you done?
i’m no professional but if bending the knee takes the calf out of dorsiflexion, should a better exercise be having the knee bent with the body in a ball position and then using the band around the ankle and trying to force dorsiflexion?
Sure, it’s more passive, active movement will bring things structures together better in my opinion.
This is what im experiencing right now. I cant fold my ankle because of that pain on my ankle
I just had an athroscopy surgery.is been 20 days after surgery.but i still feel ankle impingement if i want to bend my ankle to 90 degress...please want to know what i can do to get better to stop my ankle stiffness in the talus region
I hope you are having some guided intervention from a physical therapist. You need to achieve full knee range of motion before you can focus on your ankle. Manual therapy to the ankle joint can also help. Good luck!
Would this be okay to do right after a full recovery from an ankle surgery?
My doctor just told me that my ankle is completely healed after a month off the cast and to start walking again. He wants me to be able to walk without support by my next appointment but when I try to, I keep getting that pinching feeling that always makes me stop in fear that something isn't healed yet.
Yes
Did you not diagnose the left ankle and then treat/exercise the right ankle? Or am I not understanding the exercise.
Yes we made an error during filming. Treat the side with the issues.
I had an Achilles’ tendon transfer 4 months ago, they used the tendon in front to put in the back. The only problem I have now is I can’t walk DOWN stairs without pain causing me to want to turn my foot out. I don’t have pain if I move it otherwise or push on it when seated. Will this help? I still have post-surgical inflammation.
This will not help yet. Start with quad strengthening
I sprained my ankle over a year ago. I have had multiple x-rays and an MRI only to say it was just a really bad sprain. I've done about two months worth of PT. It has help but had not solved my ankle. I feel like the tendon is more prominent and I don't have any confidence in my ankle. It has gotten better and I'm slowly working on trying to regain mobility. I wanna play baseball again. Hopefully this helps. Update soon?
Try eccentric heel and calf raises. We will try to provide and update soon.
@@CatalystPT The true gospel is the good news of the Person and work of the Lord Jesus Christ. In other words, it is concerning who Christ is and what He did to save His elect only. The gospel includes the how and why, which can only be seen by faith.
It is a message that declares how the eternal Son of God came down, took on a body of sinless flesh (John 1:14) as He was born of a virgin (Mat 1:23). He was both God and man in one Person.
He was born under the Law to keep and fulfill it (Mat 5:18, Gal 4:4). He did that, not for Himself, but for all those He represented because they could not keep it themselves. The word of God calls these people the elect or His sheep, among several other names.
His obedient life also included the part of dying. He took on the sin of His people as both a Substitute and Representative of those people. The Bible said He was "made to be sin" (II Cor 5:21) and the way that was done is by God imputing (legally reckoned or charged to the account of) sin to Christ. That means all the sin of all those people God chose was "laid on Him" (Isaiah 53:6). This sin was legally transferred to His account and He then owned it in such a way to be guilty of it all.
God the Father poured out His wrath and hatred toward sin on His Son and had pleasure (Isaiah 53:10) in doing so, in that, He was completely satisfied in Christ as a Sacrifice that met all the demands of His strict Law and inflexible justice. Christ finished the work of paying the penalty of the Law and then said " It is finished" (John 19:30). He secured salvation for all God’s chosen people that would even be born. His resurrection is evidence of the acceptance of His sacrifice to the Father.
The combined work of His obedience to the Law and His obedience unto death on the cross was considered establishing righteousness. This is what one of the Old Testament prophets prophesied as "bringing in an everlasting righteousness" (Daniel 9:24) as Christ died effectually and exclusively for those chosen of God before the world began (Eph 1:4).
This righteousness is what God imputes to His people in the context of giving the life to believe in Christ. This puts them in a state called "Justification" and as a result they are eternally secure, in Christ. This is the gospel (Rom 1:16-17).
All this takes place in such a way to show God as both a God of justice and a Savior. This is how grace reigns through righteousness (Rom 5:21)
Can we call this Mulligan technique of mobilization with movement for ankle sprain rehab?
mohammed mounir definitely. I would recommend for grade 1 and 2 ankle sprains. Not recommended for grade 3 until after compromised ligaments are identified.
What if its just random heat now and then in that area
Nerve pain
Hi is this a exercise or stretch also is this for the anterior ankle side ?
This is a treatment for the joint back of the joint capsule.
Hey doctor I have a pretty big bone spur and little multiple bone spurs in my ankle area..... I dealt with it for the past 30 years I broken when I was 12 had issues with it since I'm 42 now and it just gotten worse that bone spur looks to be a little over a quarter of an inch to a half an inch big is there any exercises or anything that I can do before the idea of surgery...
Upload the radiograph and I can give you a better opinion on it.
I Had an injury in this place of my ankle exactly i've been suffering for 3 months i thought a could play but when i played i felt the pain and i left the pitch. Please i need some exercise to heal that pain i wanna play and practice my passion again. This injury has stopped me from playing. The moment i try to dribble someone i find out that i'm unable. Tha last time i touched the ball was 30days i'm still giving it time but I don't know what should i do to heal it 100%... I'll never forget your advice it's related to my future in football i hope you to give me an answer 🙏
3 months is a long time. Time for an MRI to make sure you don’t have structural involvement like cartilage or ligament.
is it same as impingement?
Yes sir!
how has his ankle progressed to today?
He didn’t even try to fix it himself!! Sheesh!!
@@CatalystPT wait what, he still feels pinching? 😬
Yup. He didn’t fix his own ankle!! 😒
Should I feel pain in the back of the ankle while preforming this move?
Pain in the back of the ankle means you are dealing with an ankle tendonitis (tendinopathy). You need to add tendon training to your rehab regimen.
this is 100% exactly what i experiance. i can not for the life of me get my Foot more than maaaybe 9-92° in realtion to my fibular (sry donno how to explain but what u showed at bend knee with you hand on his foot) i cant and like he explained i dont even get a stretch on the calf of achilles tendon. i just cant dorsixlex at all. i can barely get my knee 1 inch over my toes and it is IMPOSSIBLE to squad for me. im always falling back because of this. :(
Sounds like you are dealing with a tendon problem. Tendons will restrict movement severely. An trained PT can diagnose a tendon issue vs. a joint issue. This video is more for a joint restriction.
I have pain in my Achilles when I do this
Achilles tendinitis is the issue then not the ankle joint. Perform slow heel raises 10sec up and 10 sec down. 10 reps, it does not feel good but will alleviate ankle tendon issues
I’ve tried these exercises and it hurts when I go a certain distance
Stay away from sharp pain. Or pain higher than a 6 on 0-10 scale
@@CatalystPT turned out I needed another surgery after I was going PT, I went and got a second opinion something was hindering my range really bad
I’m glad you got that taken care of.
I got directly kicked on my outer ankle 2 weeks ago which lead to a bruise, the bruise is now yellow, I’ve been strengthening past week and improving my balance. Yesterday I did the side to side hop test and felt pain in front of ankle, what do I do doc
the video started off with his left ankle being impinged and stiff - but the power band exercises were done on the right ankle 🤔
Bad acting
It doesn’t work for me, the bone spur getting bigger after a year of practice this movement
It might be time to see an ankle foot specialist, a year is definitely enough time to se some change.
@@CatalystPT yes, I went for a ankle impingement surgery on talus and tibia , still in pain…
Damn, where are you located?
@@CatalystPT I am in Taiwan and Thailand fly between these two countries
Frankly speaking , I did the same practice in the video for about 50 days and it didn’t get better , then after 10 month I went for surgery to remove the spur in Taiwan , now almost 1 year after surgery still in pain.
God fucking bless
If Jimmy Kimmel was a physical therapist
He's got some good looking feet ?!?!🤨
Helps not at all...
Sorry this did not help your symptoms. We will reshoot more ankle vids.
That shit doesnt work
You might need and ankle adjustment.
This is the weirdest intro..
2 gay doctor 🏥💊