Flawless Physio Logo
Ankle Bone or Joint Injury

Anterior Ankle Impingement Exercises

Minute Read

|

Posted 10 months ago

|

Last updated: 03/12/2022

|

by James McCormack

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.

Related Article: Anterior Ankle Impingement: Symptoms & Treatment

Share this page