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Doctor insights on: Ankle Stretches

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Could you tell me what are some ankle stretches to help support an injured ankle?

Could you tell me what are some ankle stretches to help support an injured ankle?

While sitting: Point your foot down and try to rotate your foot in a circle. Then do the same pointing your foot towards your shin. Lastly bend your foot straight up and down at the ankle joint. Do this multiple times a day. These exercises will hep you to regain motion at and around the ankle joint. ...Read more

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Are there stretches that break up scar tissue in ankles?

Are there stretches that break up scar tissue in ankles?

Ankle Stiffness: Sterching the ankle can help improve flexibility and range of motion, therby decreasing adhesions and some scar tissue. Deep cros friction massage and exercises like bycling or swimming would help. Physical therpay would be helpful as well. ...Read more

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What causes a restless feeling and strong urge to repeatedly crack ankle in someone who started running about 2 months ago? Any appropriate stretches?

What causes a restless feeling and strong urge to repeatedly crack ankle in someone who started running about 2 months ago? Any appropriate stretches?

Cracking: Don't keep cracking. There is usually no problem in crepitant in a joint. The repeating "sport" of cracking a joint is not good for you. Just stop doing it. ...Read more

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I have patellofemoral syndrome on my right knee. How do you recommend i fix this? What stretches and workouts? And u recommend ankle weights?

I have patellofemoral syndrome  on my right knee. How do you recommend i fix this? What stretches and workouts? And u recommend ankle weights?

Physical therapy : Conservative approach initially with relative rest, considering a temporary change to low impact activity, physical therapy with quadriceps strengthening, assesing your footwear (orthotics otc or custom) and possibly icing after activity. Treatment should be individualized based on physical exam - may involve physical therapy with stretching of the hip, iliotibial band, hamstring and calves. ...Read more

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What are the best stretches for sciatica? Pain goes from tailbone through left buttocks down leg into left ankle. Is heat or ice better?

What are the best stretches for sciatica? Pain goes from tailbone through left buttocks down leg into left ankle. Is heat or ice better?

Core Exercises: Typically core strengthening exercises are the best to help relieve pressure and forces in the spine. I would try and google some or look them up on youtube to see descriptions. If you can do them yourself, wonderful otherwise ask your doctor to get a referral to a good physical therapist for further assistance. Ice recommended for 1st 48 hrs, then ice or heat is fine. ...Read more

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What type of streches/exercises can I do to at home to stretch my 10 months old baby's Achilles tendon; ankles are very tight and never puts foot flat?

See doctor first: I would not advise doing any stretches on your baby's feet or ankles without first checking with the pediatrician, preferably a pediatric orthopedist or podiatrist. While stretching may be helpful, it can also cause problems such as subluxing joints or tearing or rupturing soft tissues (tendons, ligaments, nerves, blood vessels). ...Read more

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