Buy a printable worksheet with the Ankle Strengthening Exercises & Stretches in this video here: www.askdoctorjo.com/purchase-ankle-strengthening-exercises-worksheet Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **th-cam.com/users/askdoctorjo*
I’m a swimmer and I asked my swim coach ways to make me a better swimmer and she said ankle mobility and strengthening will really help so that’s why I’m watching these videos.
I just discovered your channel and I want to say a big thank you! I'm not injured, rather mildly disabled as all of my joints are so weak that I easily twist my ankles just standing still. I want to start doing the strengthening exercises once every day and see if anything changes. My brother who has shortened muscles finally learned to walk at ten years old because of exercises like these and I'm very hopeful!
Thank you. These were the exact exercises that got me bulletproof ankles. Stopping was a mistake and I had forgotten how do do them correctly until this video today. Have saved to use.
I sprained my ankle over a year ago and did these stretches to help rehabilitate. I have recently started a new work out regimen so my ankle has started hurting again. Unfortunately I had forgotten all of these work outs but I am glad that you posted them here! Now I can do them nightly to strengthen my ankle for working out.
+Jessica Spence I want to add that I had a 75-100% tear of the ligaments and there is now scar tissue present in my ankle. I also can not flex my left ankle as far as my right anymore because of it.
Thanks so much for this explanation. I was trying to figure out a way to do this particular exercise by myself so I could continue ankle rehab at home. This is the best demonstration I've seen (and better than what my therapist suggested). Now I'll have to check out your other videos!
Thanks for the video. Last time I tried to start running I hurt my ankle, so this time I'm strengthening them beforehand! This looks very simple & easy to do.
I know it can be very frustrating not being able to do the things you want to do. I am glad it is starting to feel better. Keep checking in, and I will post those aquatic videos soon!!
Yes! These exercises will help. How long ago did you get injured? Unfortunately with torn ligaments, you will always have some slight weakness in that ankle, but the exercises will help!! I also have a balance video that will help strengthen the ankles if you want to check it out. Good luck!!
If you are doing them for rehab of an injury, try to do them at least 2 times a day. If you are just strengthening in general, then once every other day. Good luck!!
I would just keep focusing on the strengthening exercises to try to get it as strong as possible, but it might be time to go to another doctor for a second opinion and possibly get further imaging like an MRI or CT scan to find out what exactly is going on. Good luck!! Let me know how it goes.
These have been great exercises. I pulled tendons in my ankle slipping on ice Dr say it will heal give it time but nothing otherwise. Have been following these videos and starting to see some progress. Thank you so much.
I got the resistive band from one of the PT clinics I worked at, but you can get resistive bands from any sporting store or Walmart. They are not very expensive.
I really liked your explanation. I hurt my left ankle 20 years ago. I feel that it's not fully recovered because it hurts easily when twisted and that doesn't happen with the right one. I know it's a hard question but is it possible to recover it with these exercises? Thanks again.
Thanks! I think you can make it stronger which will definitely help. I also have a balance video that will help with your ankle strength: www.askdoctorjo.com/content/improve-your-balance Good luck!
Dav123xyz The bands are called resistive bands, the name brand that I am using is called Theraband. You can usually get a pack of them from Amazon or any sports store. Good luck!
Dear Dr. Jo while playing volleyball around end of feb.2018 i twisted my ankle badly while landing after jump. In 2-3 days pain got minimal and swelling also went so i thought it will heal slowly and ignored. Now i don't have any problem in walking but still if i try to twist my ankle there is pain in most probably ligaments at the end of fibula. I am also taking physio sessions these days with ultrasonic massage as well and just got my Theraband to do exercises told by you. Can you give some idea how long can it take to heal completely....missing sports badly for many days now...
If the doctor says you are healing well, and has not put you on any precautions, you can start weaning yourself back into your usual routine. Since the fibula is not a weight bearing bone, you can try anything and see how it feels. If you feel like your balance is off since you have been in a boot, you can check out my balance video which also works the ankles. Good luck!!
I’ve gone to my physical therapist 5 times got these exercises with a fraction of this detail and explanation and was sent away with a 9 minute video (including all exercises) which expired. This is much much better!!!!Thank you!!!!
My physical therapist is currently having me do these exact same exercises at home. Thank you for showing an easy way to do them when there's no one to help you. I was starting to get creative with my anchoring! The ways you've shown are much easier and a lot more effective.
Dr Jo I had to return to your video this morning to comment and personally THANK YOU. I suffered a minor sprain a few days ago and had been dealing with the pain. This is, until i came across your video. I work along with you though each exercise and this morning, I AM PAIN FREE! While it's still a little tender at some angles, I am able to put my full weight on it again. Thank you again, and I will definitely be sharing you channel in my group.
Thank you! I have to do these exact exercises for a weak ankle/lower leg due to back disc problem. My PT said try sitting and putting the bad ankle up onto the good knee but that was too awkward and hard to do. I had mostly given up on doing these exercises until I saw this video. Your method makes it very easy. Very helpful, thanks!
I am glad to hear that it is feeling stronger!! I also have a balance video that helps strengthen the ankle muscles if you want to check that out too!! Have you ever done an aquatic workout? I will have some videos for that up soon, and I think they would also help your ankle with the low impact, but high intensity workout!! Good luck!!
I'm so glad I came across your channel. I have posterior tibial tendinitis. After having at least 7 PT sessions, I'm still suffering . But your videos are helping me to better understand what needs to be stretched and strengthened and I can now see the light at the end of the tunnel. Thank you!
Do you have a way to increase the resistance? Usually if you can get to 20 and it's easy, then you need to increase the resistance. 3 or 4 sets would be fine!
Dear dr.JO! Thank you for those excellent exercises ! I wish I saw them few weeks ago when I was suffering pain in my ankle . I feel better but will still follow your exercise with a band .I walk regularly and of course this pain slowed me down! Thanks again and best wishes from 87 y.old BAKA 🇭🇷🇨🇦( grandma)
I'm scheduled to have surgery to tighten the legiments on the side of my foot . I don't want surgery. Is this possible to do to strengthen those so I don't need surgery? I've rolled my ankle a bunch of times
It can be, but it can also be weak hips or even something vestibular (your inner ear). I have a balance strengthening video as well if you want to check it out! Good luck!
I want to do these as I fell a couple of months ago as I was stepping onto a curb. I went down like a ton of bricks. Two men helped me up, and I took a break to sit down for about five minutes. I found a stretch bandage and want to use it. But feel that ankle exercises would be much better. Especially as I'm a senior lady, they will keep another fall from happening too. Thank you for helping to keep me on my feet.
thank you doctor jo. i must be the oldest zumba teacher in captivity but i tumbled over a curb and broke the outside ankle bone. its mending nicely and its time for exercises. my doctor told me to do an h with my ankle. i love what you are showing. it became very clear to me.
Football player recovering from ankle surgery from numerous sprains and just came across your vid, great stuff! It's been a pain to run lately cause my left ankle just gives out 10 minutes in and I've been looking for best ways to strengthen it
Hey I'm doing your workout to strengthen my ankles because every summer holiday I go on I like to go for a jog each morning I love it can't wait to see what else you have on your TH-cam channel have a blessed day and enjoy the lovely weather 🥰 xx
Yes i did go. On that very morning when i got injured. He did the xray and nothing appeared on the xray and he informed me that its ligament tear. He just provided me with an ankle brace , asked me to apply icepack for next 2-3 days and hotpack after that. He said once there is no swelling anymore i have to attend few physiotherapy sessions which basically had an 8 mins ultrasonic thing and thats it. Now i am just following your exercises and few other which were told to me by some other doc
Hi… So I’m 63 and from Wales the U.K. I have osteoarthritis in my ankle. Many years ago I tore my ankle ligaments in my right foot playing soccer. Years later I have painful osteoarthritis arthritis which keeps me awake at night. I am about to try out your exercises with a physio rubber band.. I was advised by Stephen Cannon a British physiotherapist to look online for ankle strengthening exercises to which he said will help. I’m also awaiting a referral to a hospital with the physiotherapists there. Hopefully they can give a steroid injection to which Steve also advised.. I will let you know how I get on in due course with the exercises which seem pretty straightforward.. Many thanks Derek
Hi there, my Name is Mayada and I am from Egypt I got an injury with my ankle and I was looking for the best ankle rehab exercise that do the job without pain until I found you video.. Dr.Jo thank you so very much for this video it is more than easy and very efficient as well.keep the good job 👍
Doctor jo I think you have saved me I have weak ankles and I have broke both my feet and now I just hurt my left real bad I've hurt them all in one year three breaks in one year you have saved me thank you please respond
Thank you Dr. Jo. I really needed that guidance. Earlier in the year I had a Tibialis anterior tear. It was really painful. After watching this video I am getting stronger :)
Thanks Dr Jo. Broke my 5th metatarsal Jones fracture about 10 weeks ago and starting to rehab everything for about 2 weeks now. My ankle feels worse than my foot when I try to walk. Definitely needs strengthening. Going to gently give these a try.
Yes. These exercises should definitely make your ankles stronger for high heel walking!! I also have a balance exercise video that helps strengthen your ankles and overall balance if you want to check it out!! Good luck!!
Since your injury is not acute and more chronic, you probably only need to be doing them every other day. But it wouldn't hurt to do them every day if you want to push it some as long as you are not irritating the area!
I will try this staring today. I have really weak ankles and I sprang both of them in the last 3 yrs left one still not healed completely. Hopefully it helps
Hi, I am doing desk job as a Medical Transcriptionist for the past 15 years and had a fracture in my right leg with rod and screws 5 years back and since then slowly and slowly I had swelling in my both legs (morbid obesity) and now it is very severe. Please help me to reduce the swelling completely. I will be very thankful to you
I just ordered some resistence bands and I think this exercise will be a real game changer for my horseback riding lessons! I have to constantly keep my heels down in the stirrups with my toes pointed inward. Its been a struggle!
Hi Elizabeth...I just stumbled across your post. I don't know if you are still riding but heels down thumbs up is still being taught and it causes a lot of stress on your low back. You want your ankle joints strong & supple to allow your pelvis to move w/your horse. I have been riding since I was 5 y.o. and I believe that riding w/heels down contributed to my having low back issues later in life. I just thought I would mention it. I am a certified pilates instructor and my training has taught me so much about movement & biomechanics. Obviously you don't want your foot to slide through stirrup but the "heels down" mantra needs to go! I recognize this is an older post but had to just throw it out there. I hope you are still riding & enjoying horses:)
I am gong to try this for the next four weeks and see what it does but I feel like it will help a lot I tore my ligaments twice and can’t seem to find any stretches to help
I've been having some issues with my ankles for the past year or so. When I tuck my foot under my other leg, while sitting on the floor or bed, or sometimes just the foot rest of my recliner, the tendons (or ligaments) relax while at rest, but when I try to get moving again, there is sharp pain. At first I thought the bones were out of alignment, or the ankle was out of joint. It takes several days to recover. This is happening more often now, so I have an appointment with a foot and ankle specialist to find out what the real problem is. I think these exercises will help me, in the meanwhile.
Hmm. Sorry to hear your PT experience wasn't that good. Sounds like you didn't have a very involved therapist. My concern is it is impossible to tell what is going on with the ligaments with only an x-ray. Since you are only having pain with quick turns and such, it is possible you injured or tore the sheath that holds a ligament or tendon in place. With you being so far out from your injury, I think if it was just a simple sprain, you would be feeling much better by now.
Hey Dr. Jo! I had a sprain a couple years ago that I didn’t let heal properly and now it’s causing me a lot of continued pain through out my legs. When I do these exercises, I mostly feel it in my calf muscles. My podiatrist said this was normal, but wanted to get your opinion. I’m doing these exercises in conjunction with daily use of an equinus brace. Subscribed! Thank you!
Drjo ive fractured my ankle (mm from my growth plate) the doctor never gave me any rehab for it I was 15 then. I gained weight and got older (25 yrs old 5'1 194 lbs) it started to hurt and feel weaker in my joint ive there were days i cant walk like a knife jabbed in the joint pain. I recently started your exercise and its starting to feel stronger and I even began jogging again
This is great. I’ve been looking for something like this. I live in the jungle in Costa Rica and my ATV that I have to drive daily has a very difficult foot gear shifter. I have to slide my foot underneath the lever and pull up. It’s giving me a lot of pain and pressure into my knee making it feel very unstable and makes it painful to drive. I’m going to give these exercises a go! Thanks Doctor Jo!
Hi Dr. Jo! Yesterday early morning I was walking to my bathroom and I felt my right ankle give out a bit. I haven’t worked out since November of ‘23. My goal was to start back yesterday. I found your video just now. Are there any other exercises you’d suggest so I can get stronger ankles back quickly? And how often should I do these?
I have several videos for the ankle and foot. You can find all my videos on my channel: th-cam.com/users/askdoctorjo, and you can use the search tool (the magnifying glass) under the banner on the right side to find specific videos/topics. It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
I don't have a video specifically for it, but my plantar fasciitis videos and video for toe cramps would be similar treatments. You can find all my videos on my channel: th-cam.com/users/askdoctorjo, and you can use the search tool (the magnifying glass) under the banner on the right side to find specific videos/topics.
Buy a printable worksheet with the Ankle Strengthening Exercises & Stretches in this video here: www.askdoctorjo.com/purchase-ankle-strengthening-exercises-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **th-cam.com/users/askdoctorjo*
I am senior stroke survivor and following your videos - Thanks a lot for empowerment - God Bless You.
You're welcome! Good luck!
Are you srill alie??im not trying to be funny or something.I yust wonna know are you still doing this workout...😸😸
Jana Sokolovic that’s not funny your making yourself sound Ignorant your trying to be funny. But it’s not
@@matthebat3215 okrrrr
Matt Williams *does fortnight dance*
I’m a swimmer and I asked my swim coach ways to make me a better swimmer and she said ankle mobility and strengthening will really help so that’s why I’m watching these videos.
I just discovered your channel and I want to say a big thank you! I'm not injured, rather mildly disabled as all of my joints are so weak that I easily twist my ankles just standing still. I want to start doing the strengthening exercises once every day and see if anything changes. My brother who has shortened muscles finally learned to walk at ten years old because of exercises like these and I'm very hopeful!
You're welcome! Good luck!
2-3 times a day is best when you are first recovering from an injury. Then you can drop down to once a day once it starts feeling better. Good luck!
Xin thuyết minh bằng tiếng việt mới hiểu để tập theo
Thank you. These were the exact exercises that got me bulletproof ankles.
Stopping was a mistake and I had forgotten how do do them correctly until this video today.
Have saved to use.
You're welcome.
I sprained my ankle over a year ago and did these stretches to help rehabilitate. I have recently started a new work out regimen so my ankle has started hurting again. Unfortunately I had forgotten all of these work outs but I am glad that you posted them here! Now I can do them nightly to strengthen my ankle for working out.
+Jessica Spence I want to add that I had a 75-100% tear of the ligaments and there is now scar tissue present in my ankle. I also can not flex my left ankle as far as my right anymore because of it.
+Jessica Spence Hopefully these will help. Good luck!
Thanks so much for this explanation. I was trying to figure out a way to do this particular exercise by myself so I could continue ankle rehab at home. This is the best demonstration I've seen (and better than what my therapist suggested). Now I'll have to check out your other videos!
You're welcome! I am glad they are helping with your continued rehab! Good luck and thanks for sharing!
Definitely! Keeping the ankle strong is the key to preventing sprains! Good luck!
Thanks for the video. Last time I tried to start running I hurt my ankle, so this time I'm strengthening them beforehand! This looks very simple & easy to do.
This video and the plantar fasciitis one have been incredibly helpful for me and let me play football again without pain for days after, thanks Jo!
DeclaaannnL You're welcome! I'm glad they helped!
I know it can be very frustrating not being able to do the things you want to do. I am glad it is starting to feel better. Keep checking in, and I will post those aquatic videos soon!!
Yes! These exercises will help. How long ago did you get injured? Unfortunately with torn ligaments, you will always have some slight weakness in that ankle, but the exercises will help!! I also have a balance video that will help strengthen the ankles if you want to check it out. Good luck!!
If you are doing them for rehab of an injury, try to do them at least 2 times a day. If you are just strengthening in general, then once every other day. Good luck!!
I would just keep focusing on the strengthening exercises to try to get it as strong as possible, but it might be time to go to another doctor for a second opinion and possibly get further imaging like an MRI or CT scan to find out what exactly is going on. Good luck!! Let me know how it goes.
These have been great exercises. I pulled tendons in my ankle slipping on ice Dr say it will heal give it time but nothing otherwise. Have been following these videos and starting to see some progress. Thank you so much.
Sarah Rogers You're welcome! I'm glad they seem to be helping. Good luck!
I got the resistive band from one of the PT clinics I worked at, but you can get resistive bands from any sporting store or Walmart. They are not very expensive.
I really liked your explanation. I hurt my left ankle 20 years ago. I feel that it's not fully recovered because it hurts easily when twisted and that doesn't happen with the right one. I know it's a hard question but is it possible to recover it with these exercises? Thanks again.
Thanks! I think you can make it stronger which will definitely help. I also have a balance video that will help with your ankle strength: www.askdoctorjo.com/content/improve-your-balance Good luck!
Thanks for your reply! Feliz happy new year
***** You're welcome! Happy New Year to you too!
Muscle Activation Techniques (MAT) can also help with any potential muscular imbalances in the foot and ankle.
@@AskDoctorJo how often? Should I strength train my ankle?
Dav123xyz The bands are called resistive bands, the name brand that I am using is called Theraband. You can usually get a pack of them from Amazon or any sports store. Good luck!
AskDoctorJo Hi I think I have Achilles tendon it is can I do this to help with the stiffness
You can. These might also help: www.askdoctorjo.com/content/achilles-tendon-stretches-exercises
Dear Dr. Jo while playing volleyball around end of feb.2018 i twisted my ankle badly while landing after jump. In 2-3 days pain got minimal and swelling also went so i thought it will heal slowly and ignored. Now i don't have any problem in walking but still if i try to twist my ankle there is pain in most probably ligaments at the end of fibula. I am also taking physio sessions these days with ultrasonic massage as well and just got my Theraband to do exercises told by you. Can you give some idea how long can it take to heal completely....missing sports badly for many days now...
It should help! You might also want to check out the shin splints video as well for stretching and strengthening. Those might help too! Good luck!!
If the doctor says you are healing well, and has not put you on any precautions, you can start weaning yourself back into your usual routine. Since the fibula is not a weight bearing bone, you can try anything and see how it feels. If you feel like your balance is off since you have been in a boot, you can check out my balance video which also works the ankles. Good luck!!
I’ve gone to my physical therapist 5 times got these exercises with a fraction of this detail and explanation and was sent away with a 9 minute video (including all exercises) which expired. This is much much better!!!!Thank you!!!!
You're welcome!
My physical therapist is currently having me do these exact same exercises at home. Thank you for showing an easy way to do them when there's no one to help you. I was starting to get creative with my anchoring! The ways you've shown are much easier and a lot more effective.
Rebekha T You're welcome! I'm glad they helped. Good luck!
I am a soccer player and haven't played in 2 months my ankle feel loose and weak will this exercise help me strength them?
@ehtesham rouf what's your age.. And swelling is still there??
@askdocterjo
Dr Jo I had to return to your video this morning to comment and personally THANK YOU. I suffered a minor sprain a few days ago and had been dealing with the pain. This is, until i came across your video. I work along with you though each exercise and this morning, I AM PAIN FREE! While it's still a little tender at some angles, I am able to put my full weight on it again. Thank you again, and I will definitely be sharing you channel in my group.
+1ewalks You're welcome! I'm so glad they helped!! Thanks for sharing, and make sure to subscribe so you can get the latest videos!! Good luck!
+AskDoctorJo Will do!
Thank you! I have to do these exact exercises for a weak ankle/lower leg due to back disc problem. My PT said try sitting and putting the bad ankle up onto the good knee but that was too awkward and hard to do. I had mostly given up on doing these exercises until I saw this video. Your method makes it very easy. Very helpful, thanks!
You're welcome. Good luck!
I am glad to hear that it is feeling stronger!! I also have a balance video that helps strengthen the ankle muscles if you want to check that out too!! Have you ever done an aquatic workout? I will have some videos for that up soon, and I think they would also help your ankle with the low impact, but high intensity workout!! Good luck!!
Yes it definitely should! I also have a balance video if you want to check it out...it is great for ankle strengthening too! Good luck!
You're welcome!! I hope they help!!
I'm so glad I came across your channel. I have posterior tibial tendinitis. After having at least 7 PT sessions, I'm still suffering . But your videos are helping me to better understand what needs to be stretched and strengthened and I can now see the light at the end of the tunnel. Thank you!
You're welcome! I'm glad they are helping.
Do you have a way to increase the resistance? Usually if you can get to 20 and it's easy, then you need to increase the resistance. 3 or 4 sets would be fine!
Dear dr.JO! Thank you for those excellent exercises ! I wish I saw them few weeks ago when I was suffering pain in my ankle . I feel better but will still follow your exercise with a band .I walk regularly and of course this pain slowed me down!
Thanks again and best wishes from 87 y.old BAKA 🇭🇷🇨🇦( grandma)
You're welcome! I'm glad you are feeling better.
You're welcome! I hope everything works out for the best!!
I hope they help! Good luck!!
I'm scheduled to have surgery to tighten the legiments on the side of my foot . I don't want surgery. Is this possible to do to strengthen those so I don't need surgery? I've rolled my ankle a bunch of times
It can be, but it can also be weak hips or even something vestibular (your inner ear). I have a balance strengthening video as well if you want to check it out! Good luck!
Thank you!!
I love you doctor Jo love from philippines :)
I want to do these as I fell a couple of months ago as I was stepping onto a curb. I went down like a ton of bricks. Two men helped me up, and I took a break to sit down for about five minutes. I found a stretch bandage and want to use it. But feel that ankle exercises would be much better. Especially as I'm a senior lady, they will keep another fall from happening too. Thank you for helping to keep me on my feet.
You're welcome.
Yes , i will visit another doc hopefully and i will update you when i am done with it. Thanks for your time and help !
While watching this video I was just practicing without a band and could tell this is really going to help! Thanks
You're welcome! Good luck.
thank you doctor jo. i must be the oldest zumba teacher in captivity but i tumbled over a curb and broke the outside ankle bone. its mending nicely and its time for exercises. my doctor told me to do an h with my ankle. i love what you are showing. it became very clear to me.
You're welcome.
Football player recovering from ankle surgery from numerous sprains and just came across your vid, great stuff! It's been a pain to run lately cause my left ankle just gives out 10 minutes in and I've been looking for best ways to strengthen it
Hush Pupz Thanks! Good luck!
That leg cross is brilliant. Thank you for uploading
You're welcome.
Well thanks!
These are the exact exercises my MD recommended - thanks!
You're welcome!
Hey I'm doing your workout to strengthen my ankles because every summer holiday I go on I like to go for a jog each morning I love it can't wait to see what else you have on your TH-cam channel have a blessed day and enjoy the lovely weather 🥰 xx
Thanks, you too!
Thanks Dr. Jo!
The class was very informative. I am going to practice this routine for my weak ankles and I'll let you know how it goes!
+Karnessa Stover You're welcome! Good luck!
Soooo
Yes i did go. On that very morning when i got injured. He did the xray and nothing appeared on the xray and he informed me that its ligament tear. He just provided me with an ankle brace , asked me to apply icepack for next 2-3 days and hotpack after that. He said once there is no swelling anymore i have to attend few physiotherapy sessions which basically had an 8 mins ultrasonic thing and thats it. Now i am just following your exercises and few other which were told to me by some other doc
Absolutely love your content. Super simple and super effective 👌👌 you're amazing at what you do.
Thank you!
This was very very useful. Thanks Doc!
Thanks, and you're welcome!
Hi… So I’m 63 and from Wales the U.K. I have osteoarthritis in my ankle. Many years ago I tore my ankle ligaments in my right foot playing soccer. Years later I have painful osteoarthritis arthritis which keeps me awake at night.
I am about to try out your exercises with a physio rubber band.. I was advised by Stephen Cannon a British physiotherapist to look online for ankle strengthening exercises to which he said will help. I’m also awaiting a referral to a hospital with the physiotherapists there. Hopefully they can give a steroid injection to which Steve also advised.. I will let you know how I get on in due course with the exercises which seem pretty straightforward.. Many thanks Derek
Hi there, my Name is Mayada and I am from Egypt I got an injury with my ankle and I was looking for the best ankle rehab exercise that do the job without pain until I found you video.. Dr.Jo thank you so very much for this video it is more than easy and very efficient as well.keep the good job 👍
Mayada Mokhtar Thanks! Good luck!
Everytime i type something in to try to help improve my physical abilities your videos pop up first. Might as well subscribe! Thanks boo! 😊
You're welcome, and thanks for subscribing!
Thanks, sprained my ankle yesterday playing basketball, this is what I was looking for
You're welcome.
Doctor jo I think you have saved me I have weak ankles and I have broke both my feet and now I just hurt my left real bad I've hurt them all in one year three breaks in one year you have saved me thank you please respond
You're welcome. Hopefully these will help.
You recuperated my Ankle (P.S. - if you Reply Back, You are a Real Hero :)
😎
Thank you Dr. Jo. I really needed that guidance. Earlier in the year I had a Tibialis anterior tear. It was really painful. After watching this video I am getting stronger :)
You're welcome.
It's simple and usually exercises
Thank you Dr
You're welcome.
Thanks Dr Jo. Broke my 5th metatarsal Jones fracture about 10 weeks ago and starting to rehab everything for about 2 weeks now. My ankle feels worse than my foot when I try to walk. Definitely needs strengthening. Going to gently give these a try.
You're welcome. I hope they help.
I know you posted this years ago but it’s still extremely helpful for someone who has had weak ankles for years! Thanks 😊
You're welcome!
Did you ever go to the doctor to get any imaging done to make sure something more serious didn't happen?
Yes. These exercises should definitely make your ankles stronger for high heel walking!! I also have a balance exercise video that helps strengthen your ankles and overall balance if you want to check it out!! Good luck!!
Brilliant. I am trying to figure out how do to do this with other type of bands.
Wow. Thank you so much. I don't have someone to support while doing the exercise . You made it super easy. 🙏🙏❤️
You're welcome.
I'm definitely going to do this! Thank you so much!
You're welcome! I hope they help.
Since your injury is not acute and more chronic, you probably only need to be doing them every other day. But it wouldn't hurt to do them every day if you want to push it some as long as you are not irritating the area!
I will try this staring today. I have really weak ankles and I sprang both of them in the last 3 yrs left one still not healed completely. Hopefully it helps
This is exactly what I needed. Thank you!!!
You're welcome!
Well thank you for the advice & I'll be sure to fill you in on the results!
How's it going?
Thanks.
You're welcome.
You are such a blessing
Your videos are so helpful, thank you so much!!!!
You're welcome!
Thank you for sharing this workout.
You're welcome.
Dr. Alannis Morrisette. Great tips... especially the little foam roller. That was the missing link for me!
LOL! Thanks. Glad it helped.
You're welcome!
So much more fun than Monopoly!!
Is there a video explaining the use of different therabands? Found this video so helpful :)
Thanks :-) Do you mean like the different amounts of resistance for the bands?
Mam pls make video on exercises to be done during recovery of hyprocure surgery for flat feet.
very easy & great help to me! thank you for your video Dr. Jo. really appreciate it.
+TaeJoon Kwon You're welcome! I'm glad they helped.
Hi, I am doing desk job as a Medical Transcriptionist for the past 15 years and had a fracture in my right leg with rod and screws 5 years back and since then slowly and slowly I had swelling in my both legs (morbid obesity) and now it is very severe. Please help me to reduce the swelling completely. I will be very thankful to you
I just ordered some resistence bands and I think this exercise will be a real game changer for my horseback riding lessons! I have to constantly keep my heels down in the stirrups with my toes pointed inward. Its been a struggle!
I hope they help!
Hi Elizabeth...I just stumbled across your post. I don't know if you are still riding but heels down thumbs up is still being taught and it causes a lot of stress on your low back. You want your ankle joints strong & supple to allow your pelvis to move w/your horse. I have been riding since I was 5 y.o. and I believe that riding w/heels down contributed to my having low back issues later in life. I just thought I would mention it. I am a certified pilates instructor and my training has taught me so much about movement & biomechanics. Obviously you don't want your foot to slide through stirrup but the "heels down" mantra needs to go! I recognize this is an older post but had to just throw it out there. I hope you are still riding & enjoying horses:)
High heels have been a no for me since injuring my ankle! Hoping this helps to strengthen it! Thank you!!
You're welcome!
I am gong to try this for the next four weeks and see what it does but I feel like it will help a lot I tore my ligaments twice and can’t seem to find any stretches to help
Thank you so much mam... Ur videos is so important to me.. Also and u gave a correct explanation.. And then i don't need to open a book😘😘😘😘
You're welcome.
I've been having some issues with my ankles for the past year or so. When I tuck my foot under my other leg, while sitting on the floor or bed, or sometimes just the foot rest of my recliner, the tendons (or ligaments) relax while at rest, but when I try to get moving again, there is sharp pain. At first I thought the bones were out of alignment, or the ankle was out of joint. It takes several days to recover. This is happening more often now, so I have an appointment with a foot and ankle specialist to find out what the real problem is. I think these exercises will help me, in the meanwhile.
+Diane Thomas I hope they do. Good luck!
Hi! Did you get to know what problem you actually have? It'd be great if you lemme know! :)
Very good video very helpful and informative
Wow, that is so smart! Thank you so much 😊
You're welcome.
Hmm. Sorry to hear your PT experience wasn't that good. Sounds like you didn't have a very involved therapist. My concern is it is impossible to tell what is going on with the ligaments with only an x-ray. Since you are only having pain with quick turns and such, it is possible you injured or tore the sheath that holds a ligament or tendon in place. With you being so far out from your injury, I think if it was just a simple sprain, you would be feeling much better by now.
Hey Dr. Jo! I had a sprain a couple years ago that I didn’t let heal properly and now it’s causing me a lot of continued pain through out my legs. When I do these exercises, I mostly feel it in my calf muscles. My podiatrist said this was normal, but wanted to get your opinion. I’m doing these exercises in conjunction with daily use of an equinus brace. Subscribed! Thank you!
Thanks for subscribing. That's not uncommon to feel it a lot in the calf area since those muscles attach to the heel.
3rd grade 3 sprain from EDS. Need to implement this so I can avoid ligament reconstruction!!
Drjo ive fractured my ankle (mm from my growth plate) the doctor never gave me any rehab for it I was 15 then. I gained weight and got older (25 yrs old 5'1 194 lbs) it started to hurt and feel weaker in my joint ive there were days i cant walk like a knife jabbed in the joint pain. I recently started your exercise and its starting to feel stronger and I even began jogging again
This is great. I’ve been looking for something like this. I live in the jungle in Costa Rica and my ATV that I have to drive daily has a very difficult foot gear shifter. I have to slide my foot underneath the lever and pull up. It’s giving me a lot of pain and pressure into my knee making it feel very unstable and makes it painful to drive. I’m going to give these exercises a go! Thanks Doctor Jo!
Thanks, and you're welcome!
My ankle pains a lot after work and even when I wake up in the morning.
What could be the issue and what can I do?
I'm getting roller skates and have knee problems and I end up straining my ankles in the process so I want to strengthen up. I hope this helps!
Hi Dr. Jo! Yesterday early morning I was walking to my bathroom and I felt my right ankle give out a bit. I haven’t worked out since November of ‘23. My goal was to start back yesterday. I found your video just now. Are there any other exercises you’d suggest so I can get stronger ankles back quickly? And how often should I do these?
I have several videos for the ankle and foot. You can find all my videos on my channel: th-cam.com/users/askdoctorjo, and you can use the search tool (the magnifying glass) under the banner on the right side to find specific videos/topics. It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
Brilliant, and simple Thanks!
SimpleHumman Thanks, and you're welcome! Good luck!
Dr Joe Muscat tired of me saying great video but they are❤ personal trainers freaking love you
Thanks 😎
Do you have any recommendations for strengthening exercises that might help avoid sesamoiditis?
I don't have a video specifically for it, but my plantar fasciitis videos and video for toe cramps would be similar treatments. You can find all my videos on my channel: th-cam.com/users/askdoctorjo, and you can use the search tool (the magnifying glass) under the banner on the right side to find specific videos/topics.
this is just so perfect...! helped me a lot!!! thanks
You're welcome, and thanks!
Thank you for your help very kind
You're welcome.
Informative thanks doc👍🏿
You're welcome.