Winter has arrived in much of the United States, and the temperatures in Massapequa, New York, are quickly dropping. It’s the perfect season for winter sports like ice skating and skiing. You need to be careful this time of year, of course. Sports on slippery surfaces like snow and ice put you at risk for injuries like ankle sprains, which can lead to stiffness and joint pain that keep you from enjoying your activities. Fortunately, there are stretches to relieve ankle pain and reduce stiffness that can get you back on track after a sprain.
Sprains damage the supporting ligaments that keep your joints stable. The swelling and inflammation that result from this injury make it difficult for your foot to move normally at the ankle. As your ligaments heal, they may tighten up as well. All of this can lead to a decrease in your joint’s range of motion. You need active stretches and exercises to restore your ankle to full strength and normal flexibility. Here are a few stretches to relieve ankle pain that you can try:
Point and Flex – Sit with your feet out in front of you. Flex your foot all the way and hold it there for ten seconds. Then slowly point your foot and hold it for ten seconds. Repeat the cycle ten times.
Ankle Circles – Slowly rotate your feet at the ankle to make ten clockwise circles and then ten counterclockwise ones. Try your best to keep the rest of your legs very still as you rotate your feet.
Achilles Stretches – Use the wall stretch or heel drops to loosen any tightness in your Achilles tendon.
A stiff ankle can make it painful to participate in your favorite activities, but you don’t have to live with the pain or limit yourself. With a little stretching, you can help restore your ankles to full health and mobility. Let our team at Foot Specialist of Long Island in Massapequa, NY, help you with stretches to relieve heel pain. Just call (516) 804-9038 or use the web request to reach us for an appointment.