Can you imagine living in a world where you couldnt immediatly find an answer to your extremely niche hard to describe pain? I love the internet, youtube and appreciate this creator!
I've been struggling with ankle pain that comes and goes for the past several years. I twisted my ankle (x-ray shows two small fractures) March 2021. I can barely walk when the pain is bad. Then the next day, no pain. I've done PT. I do the prescribed exercises every day. I search online for exercises and explanations of what is happening. This is the first video that got it right. When I twist the tibia - no pain!!!! Thank you so much. I'll keep doing these exercises.
I managed to hurt my foot hiking in heavy hiking boots. I just continued to climb and hike through the pain. I then remembered that I helped myself with hip impingement because of youtube videos and found this! Rotating the tibia is crazy helpful! You guys that share this sort of knowledge are a blessing for real!
This is what my osteopath told me is my issue and will be done in my next appointment. She toold me that is the reason why my foot pronate, because of limited forward motion, and it's easy to fix, just many PTs don't know this stuff (i did 5 months of rehab and they didn't do any joint mobilisations).
this was SO helpful! i've been to a few physios and they couldn't figure out what was going on with my ankle or help it feel any better but after the twisting of the tibia I immediately gained so much ROM back!!
Awesome, happy to help! And don’t forget to get your FREE copy of "5 Hidden Reasons for Muscle Pain" integrativephysicaltherapyservices.com/subscribe/ , Cheers, Ed
I was born with club foot deformity and has 3 surgeries in the past. The surgery was called triple fusion of the mid foot and I also have a short Achilles tendon and my ankle is high off the ground. My podiatrist said I have anterior tibial tendinitis and the pain is unreal when walking forward or moving foot upwards. Like a sharp pain in the front of the ankle that will halt me in my step. . Some of these exercises looks good and I have been given some exercises by my podiatrist, one which is standing on an incline and pushing my knee forward. Straight away I can feel the stretch and some relief in the pain. I also have my leg taped up along the path of the anterior from knee down to inside foot and this also helps. I want to find a way to strengthen this tendon as this problem has been going on for years and flare ups are becoming more frequent and more painful. Thanks you for the exercises, I will of course proceed with caution as my foot is not classed as normal and I don’t want to damage anything else!
😮Wow, the tibia twist was exactly what I needed. Although, I was not able to twist it with my hands. So, I anchored a heavy exercise band to the base of my bed frame, placed leg through the band, placed the band over my tibia, and took one big step forward at a slight angel. This replicated the tibia twist. Finally, I am able to bend my knee past my toes, heel planted. Thank you so much.😊
@@FrontRowwithEd day 2, feels much better, thanks again. I have an impingement and the small bones have an Coalition on a foot that I step on a large glass jar as a small child, which I further damaged in a playground accident...lol. Its amazing I can walk at all. I am putting off getting an ankle fusion procedure.
Thank you! My pain is front medial and it’s a pinching pain when I wake up in the morning or I’ve been immobile while sitting and I get up to walk. I hike and mountain bike a ton, I’m sure this is where the injury came from. Looking forward to this helping me out. Best wishes!!
Super helpful. I’ve been struggling with a myriad of problems with my ankle after a previous injury. The twist was the final piece to the puzzle. I did both internal and external and retested. Ended up being external that was needed. Thank you so much !
THANK YOU SO MUCH! The tibia rotation was exactly what I needed to get rid of the pinch from dorsiflexion. I’ve been wondering why I felt minor pain after being able to walk up and down stairs without pain. And felt that maybe I wouldn’t be able to go back to the ankle mobility I had prior to my sprain.
Hey! Perfect video , everything is so on point ! I’m a med student myself and i have this issue It was both educational and life-saving! I have a question though, at what point do you start ankle strengthening exercises? Do I need to mobilise my talus and tibia first and then start exercises some time after?
You definitely want to improve the mechanics of the talus and tibia first so that your pain levels are reduced. Once the pain levels have come down, then you can start easy, entry level rehab exercises. Good luck with med school!
Get your mobilization bands today amzn.to/3f6GKio Additional ankle videos on my ankle playlist ru-vid.com/group/PL7iadTWb0ExqxVrbHNSCyj4-INYj_tmQx Let me know if you have any questions!
I recently realized after watching a squat video and trying it out that i wasn't capable of doing a proper squat where the upper body is "above the knee". My foot is jammed as you described in 0:40 I was very active in my younger years and did sports that were straining my ankles a lot like squash, basketball, vollyball and such. Also the impact of falls really hurt me exactly at the joint but i never really thought about it as an injury.
Awesome, happy to help! Waiting just 1-2 minutes should be fine. And don’t forget to get your FREE copy of "5 Hidden Reasons for Muscle Pain" integrativephysicaltherapyservices.com/subscribe/ , Cheers, Ed
Can't lift my foot up and can only do a little raise but it is lock then, it is very sore and tender in calf and bottom of foot with pins and needles. I may have gone over it the ankle last week repeatedly but it does click whilst walking and sometimes it is painful.
I found that rotating my tibia out, or externally, actually helped range of motion. rather than rotating it in. Any idea what that could be? Also what tight muscles can be responsible for twisting your tibia?
Every time I do minimal shores around my house and I sit, I get and excruciating pain on both fron ankle joints and it makes me cry because I cant even move them and I have to stay still. Eventually the pain will go away lasting around 40 min. I have to put up with that every time I do light shores. This has led me to be overweight. 🥺
That was very helpful, up until now i only heard of that excercise where you use a band to let the talus glide better but turning the tibia worked for me to get better range of motion temporarely. My problem with both of those excercises is the pain when i try to get into dorsiflexion. With the turning tibia excercise it was a bit better but still sometimes there was a sharp pain. With the talus glide excercise with a band this was even more often. I was able to get more ROM but the amount of pain sometimes was so bad i felt like something rippef off. I would be interested if it is possible to restore ROM and get rid of the pain because so many say it's only possible with surgery to get rid of the osteopythes and pieces of bones and that the cause of pain was that they rub on soft tissue. Either way thank you for what you are doing you are helping a ton of people :)
Great video! I have this, with a bone spur, in addition to “loose” lateral ligaments. Ortho recommended surgery. When I rotate or flex my ankle it audibly pops as well. Have you seen this corrected with PT?
Well, it depends on how "loose" your ligaments are. If you work on balance and proprioception exercises as well as wearing a brace with activities that may injury your ankle, you may be able to rehab without surgery. Good luck!
I have sprained my ankle about 2 years ago and I still have pain I cant run anymore or jump and land without it hurting also my ankle always pops when I stretch it or twist it I’ve been struggling to ignore the pain should I visit a specialist or do exercises
Hello I can't squat when I do squat feel like a bony blocked and my leg role out to the out side rather then over the foot any ideas what it could be ?
I'm not sure why it happens but it's been happening to me a lot recently. It happens when I take a sudden stop in football and my weight shifts onto my ankles and I hear a pop after which there's pain in the frontal part of my ankle every time I take a step. I've had it in both ankles at the same time and it's extremely painful and hard to climb up a flight of stairs. Is it serious?
I have Hyper Mobile Ehler's Danlos Syndrome - Do you have any information about treating someone with these ankle issues who is hypermobile? My podiatrist says I have Achilles Tendinosis
I had ankle sprain since 2 months ago . I feel stiffness around the ankle and pain in front of ankle , i can't jump or run evenly my limbs was weak i can't put wait on it
Yes, an impingement can cause pain in that area of the foot. I would check the mobility of the talus ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-9T0wWaAe1Ck.html and check the mobility of your cuboid ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-GpgqVjq2zXk.html Good luck, let me know if it helps
How long would it usually take? had a bad sprain recently, ankle inversion I think but there was bruising around the whole ankle, inner/outer/upper ankle. I've been doing this about 30-40reps everyday for a week but it still hurts and if there is improvement, its very little and not noticeable. The pain is in the front but more towards the "inner" ankle side
I am in the same boat, you described my injury exactly. The first exercise here helped get much more range of motion! But like you I feel the pain and stuck point on the inside of the front edge. Also lots of pulling and pressure just below the medial malleolus when I do this exercise
From Kigali, Rwanda, 2024: RU-vid algorithm truly snoops to see what I was suffering from last evening.mi was limping heavily, front of ankle was hot and painful. I immersed foot in hot water with some sea salt added, massaged it paid fully for many minutes, then applied menthol ointment. By morning I was okay to move comfortably
I had a bone spur after fracturing my anterior/lateral malleolus. I got surgery 4 months ago and dorsiflexion hurts like crazy. I was cleared to return to gymnastics but I can’t take much, if any, impact. My guess is that it’s scar tissue interfering with my range of motion, but I’ve been doing pt every day with very little progress. I know there’s a lot of factors, but have you heard of similar cases? And if so, what would you recommend? I know you’re limited in what you can say, but anything helps. Thank you!
Sorry to hear about your ankle. You may want to try and work your talus, this video may help you ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-9T0wWaAe1Ck.html Good luck!
me , I did not have surgery immediately after weber C fracture. I had surgery like four months after wearing the cast. Now am two months after the surgery (6 months after the fracture ) but the stiffness is there. I feel pain inside my ankle when try to bear weight,I have ankle impingement, Poor dorsiflexion, stiff ankle
what exercise can I do sir, I am freaking out .Someone said I have delayed with the surgery and damaged my joint.But I had ORIF on 4th Jan 2023. There is improvement since then. But results aren't yet good
I have severe pain in the anterior of my ankle on both legs, also my ankles constantly pop and crack loudly. The pain is constant and I’ve learned to live with it. What can I do?
@@FrontRowwithEd Also please let me know that I have got an ankle impingment and left untreated and after seeing this video I have done and unlocked it , Now my dorsiflexion is good but plantax flexion is still limited ?? Is it becuase I kept the impingment without treating for long time ??
6 months ago, i sprained my ankle inside with posterior ankle impingement 🥹 , i did tones of physical therapy and rehabilitation , the pain reduce gradually but very very slow the mri showed torn atfl , Cfl legments and peroneal tendonitis torn but not big really don't know what to do
Sorry to hear about your ankle. Did they check our cuboid ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-GpgqVjq2zXk.html and talus ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-9T0wWaAe1Ck.html Take a look at these and let me know if they helped. Good luck!
It's been years I've been having this issue and even had some therapy done which helped to a point, but still was left with the pinching. I tried that tibia rotation and felt an immediate difference. This has given me motivation to restart and commit to doing my therapy and strengthening, thank you 👍
Instead of dr I ll call you maestro, nice explain and straight to the point. I got relieved immediately. Thank you so much God bless you and your family
My pain is in this area but it only hurts when I flex my foot. I feel what I can describe as a rubberband snapping. It's beside the big ankle bone on top of the foot.
I do stretches every morning before work through out the day being on my feet I get serious inflammation and really stiff terrible pain I limp very noticeable I can barely walk it makes my life miserable I can’t run or jump or play with my kids
@@devinthedudegringo662 Since sugar is such a driver of inflammation, I would look to reduce then eliminate all added sugars from your diet. Have the occasional indulgence of something sweet, but not part of your daily life. I know it's hard, but the payoff is huge! Good luck
I just had tibia and fibula fracture, plus reparation of the tibia plateau due to a nasty fall. I started out with an external fixator (makes a statement and shocks people when they see it), now the hardware is inside. I’m on bed rest and non weight bearing (👈🏼 this is the main issue). This has given me foot and ankle pain. The leg is raised and in a brace type thing, but the ankle and foot are free and dangling. The muscles are so stiff, cramped and punishing me with deep deep pain. What non weight bearing exercises can I do from bed to relief the pain? And what’s exactly causing the pain here? Lack of movement? The fact that the foot is dangling? It’s all so unnatural to the foot and ankle.
Excellent explanation and great videos shots - MUCH APPRECIATED!!! Keep up the great work and if you live near this PT, go directly to him for help. Most insurances cover PT ordered by a doctor because insurance companies want to see PT work or more serious interventions. Yes, I'm a PT patient for many ailments and STRONGLY believe in PT. However, you need to put the work in folks. It has to take priority until you can once again resume your life without pain.
Podiatrist told me i got a flexible flat foot a few months ago, but the pain is still there at the moment exactly at the part of the ankle you showed - will try these tomorrow, as someone who is usually active its so frustrating being injured. I was running on concrete with less than ideal shoes a few months ago, probably was the high impact you referred to. I hope this helps me :/
I have some pain in my anterior, maybe that part that goes to the outside bone knuckle of the ankle. I get it after I squat since for my technique I need a lot of dorsiflexion which I do not always have. i am not exactly sure what is going on. Any suggestions for improving this ? I do a lot of exercises for dorsiflexion prior to squat and at home as well ( knee protocol from kneeovertoeguy)
i sprained my ankle skating years ago and ive noticed a bone spur on the inside of my ankle just under the "medial malleolus of tibia", i play alot of sports and when i land on my ankle to hard and it goes into "dorsi flexion" im left with a pain for the rest of the session. Ive tried stretching that part of ankle leaning forward with my feet planted and i can always feel pain where the bone spur is. Is surgery the only option?
after watching 300 video abour=t ankle pain anterior impingement and a lot more! F I NA LLY !!!! the problem was the tibia rotation. this part was missing from all previous videos..... Bravo! and thank you!
Wow, I'm heaving some hard time with my ankle, no progress with the range of dorsiflexion after the surgery. 1,5 months of rehab and the foot went maybe 3-5 degrees more. Thanks for some interesting exercises.
Oh wow. This is exactly what I'm experiencing right now. I had a bad ankle sprain a few years ago. But lately I am getting bad pain exactly in that part of my ankle. And also the pain is going up to my knee. I've been walking for exercise lately and I tripped while walking. I didn't fall but I'm pretty sure I aggravated it and now I have a lot of pain. I've been trying everything. Ice. Heat. Electric stim at home. Massage gun. Nothing is helping. I do have the therabands...I'm going to try these exercises. Thank you
