Anterior Ankle Impingement Exercises

Anterior Ankle Impingement which is also known as “Footballer’s ankle” is associated with pain at the front of the ankle. It is often painful to bend your knee over your toes or with activities such as running, hopping or walking on uneven surfaces. There may be pain and/or swelling at the front of the ankle. If you have any of these symptoms, we recommend that you see a Physical Therapist to establish the correct diagnosis of your symptoms. One of the main forms of treatment for Anterior Ankle Impingement is stretching and strengthening exercises. We will cover the most effective exercises for Anterior Ankle Impingement in this article.

Anterior Ankle Impingement Stretches

Calf Stretches

Stand with the forefoot on a step
Allow the heel to lower down off the step
Hold for the prescribed time then relax off the step

Anterior Tibialis Stretch

Kneel with the foot pointing behind you and the sole of the foot facing up
Sit the hips back towards the foot increasing the stretch on the ankle
Hold for the prescribed time
Raise the hips up to release the ankle

Anterior Tibialis Foam Rolling

Sit on the floor and rest the side of the lower leg on a foam roller
Move the leg over the roller especially on tender areas until the tenderness eases

Strengthening Exercises for Anterior Ankle Impingement

Gastrocnemius Heel Raises

Stand on the edge of a step
You can hold onto something stable for your balance
Let your heels drop down over the edge of the step
Lift both heels up, as high as possible
Slowly lower your heels down to your starting position

Soleus Raises

Stand on the edge of a step, with your knees bent
You can hold onto something stable for your balance
Let your heels drop down over the edge of the step, keeping your knees in the same position
Lift both heels up, as high as possible
Slowly lower your heels down to your starting position

Single-Leg Balance on Balance Cushion

Step onto a balance cushion with one foot
Hold your balance for the time prescribed
Step off the cushion

Physiotherapy with James McCormack

This is not medical advice. We recommend a consultation with a medical professional such as James McCormack. He offers Online Physiotherapy Appointments for £45.