Ankle Pain Relief Stretches - 5 Minute Real Time Routine

These ankle pain relief stretches are great for helping to relieve general ankle pain and ankle stiffness. The ankle stretches are done in real time, so they are easy to follow. More ankle stretches: • Ankle Strengthening Ex...
In general when stretching the ankles, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the ankle stretches for 30 seconds, but do less reps.
Start off with a 45 second ankle warm up to get the ankle moving and warmed up. This will help get the best results from the stretch.
Calf stretches and soleus stretches can be done sitting or standing and in many different ways. Both of these muscles affect the ankle as well as the knees.
The ankle alphabet is not a holding stretch, but more of an active stretch. It helps get the movements and stretches in all directions of the ankles.
The last two stretches are for the anterior/posterior tibialis (also known as shin splints when irritated), and plantar fascia stretches.
Related Videos:
Ankle Strengthening Exercises & Stretches:
• Ankle Strengthening Ex...
Lateral Sprained Ankle Stretches & Exercises:
• Lateral Sprained Ankle...
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Ankle Pain Relief Stretches - 5 Minute Real Time Routine:
• Ankle Pain Relief Stre...
www.askdoctorjo.com/ankle-pai...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **kzbin.info*

[@YoSosaW]

AskDoctorJo do you have a video for shoulder pain?

[@lightniinggg8693]

AskDoctorJo my grandma struggles with a bad back and she has used tens units and went to the ciapractor but it just doesn’t work

[@lightniinggg8693]

AskDoctorJo my grandma struggles with a bad back and she has used tens units and went to the ciapractor but it just doesn’t work

[@AskDoctorJo]

Yes, I have many. You can find all of them at: kzbin.info

[@AskDoctorJo]

Has she been to a physical therapist?

[@Ali-xk7nk]

The warm up got rid of my ankle pain 😂😂

[@joshualong5677]

Fr what

[@marvs55]

Same 😂

[@fonty2689]

Same, lol

[@Plaqueboy_leek]

On bro

[@kushkumar1058]

Me too 😆

[@ChristineHartsfield]

I have taught Vaganova based ballet for 30 years. You are my go to for any student or parent for that matter who comes to me with questions regarding diagnosed injuries. Your warm personality and thorough explanations are a huge help to me in giving rehabbing advice . Thank you for posting these. I know the time and energy it takes to do what your doing and work as a PT too. (My oldest daughter works as a PT). Anyway, may God bless you abundantly for sharing your knowledge and helping so many people. Some can’t see a PT due to serious financial issues. You have no idea how your videos have helped people get back to moving well again and able to resume their jobs and or physical activities.

[@AskDoctorJo]

Thank you!!

[@adedzefrancisjoshua3263]

I’m a football player I have twisted my ankle and not able to play football anymore because it’s of the ankle from a poor family wish you can send in your video to watch so I can train my ankle back

[@topgallo5256]

I can’t run bc of my ankle😡 I’m definitely using these tips. Thank you 🙏

[@AskDoctorJo]

You're welcome.

[@jibreelhurley699]

Factss

[@wwefan6252]

I cannot even walk 😂😂

[@Secret12_6]

@@wwefan6252 lol same bro

[@batsbell397]

Bro I can't walk or run for a month

[@koikRsa]

With only the warm up you helped me remove my 2 weeks pain😅I’m impressed ❤️👌

[@smacklol5363]

i have soccer tryouts and i was recovering from surgery for a month and never got time to train so i’m having extreme ankle pains and this actually helped so much thank you, this was a lifesaver

[@AskDoctorJo]

You're welcome.

[@theohutchinson8]

I play football too

[@kajdyn5515]

You make the team?😂

[@smacklol5363]

@@kajdyn5515 LMAO yeah i made it easily and started, and i’m doing very well for club teams too

[@kajdyn5515]

My tryouts are on june 12th lmfao

[@leeby7ur]

I'm a football player and do flips on the trampoline and stuff and I just came back from 2 hours of football and my ankle is killing me, but after this my ankle feels 10 times better

[@kieran8228]

I’m about have a foot ball game and my ankel hurts so hope it works

[@jamjamjam2624]

Same

[@user-bb4bt1kk4m]

Same

[@gauravbalaji814]

How much days did you take to fully recover pls reply...

[@leeby7ur]

@@gauravbalaji814 only a few days

[@zahavailan3782]

OK this was great! I didn’t even know that one where you bend your foot underneath that seriously helped

[@AskDoctorJo]

Glad it helped!

[@reezyzfrenchfries3872]

wow my ankle feels a lot better!

[@reezyzfrenchfries3872]

OMGGG AAAHHHH my first time a KZbinr liked my comment you made my day 10 times better Dr Jo!

[@elmer1x982]

Did you ankle hurt when you ran and after that did you feel better when running? Because I have a soccer game tomorrow and my ankles hurt

[@reezyzfrenchfries3872]

@@elmer1x982 You should treat your ankle if it hurts otherwise it will get worse if your ankle hurts really bad you should take a rest Mine was not that bad so it got treated after this vid

[@reezyzfrenchfries3872]

Mine got better after this vid so you should try it !

[@elmer1x982]

@@reezyzfrenchfries3872 I’ll go to my soccer game today with this pain and after that I’ll let it rest

[@meridians_]

thanks Dr. Jo. I love the "real time" videos. I've put this in my "5 min exercise break" playlist and have done it a few times now. Just wanted to leave a comment as I haven't before. Have a great day!

[@AskDoctorJo]

You're welcome, and thanks!

[@caseysmpmc4981]

I had a bad pain in my ankle during training , with a game tomorrow so far feels good

[@miriambautistaa]

You’re amazing! I feel instant relief after a crazy month of running!

[@HunterSlayer2727]

Really helped my Ankle when it was in a lot of pain for past 3 days now. I don't get chance to go out much but it's really helped relieve the muscle pain. Thankyou so much!

[@vk-yj2es]

Your workouts really make me feel so better ❤️

[@hannahhamel4370]

I can't describe the relief I feel. My ankles have been throbbing for months. This is the first thing that has actually helped. Thank you 😭

[@AskDoctorJo]

You're welcome.

[@eliworme1446]

This was so good, I had ankle pain and the last stretch really helped me

[@JimJamDaMan]

Such a great and practical stretching routine. Im going to do this one daily

[@goosemoade5813]

Had a long day at work on my feet, this helped a lot! I’m going to incorporate it into my after work stretch routine now (:

[@elsporkie3532]

This actually helped be so much. I hurt my ankle in bjj yesterday and this made me feel so much better

[@MylesTheGoon]

this is fire, getting back on the skateboard tomorrow!!!! using these everyday

[@lenorag9719]

This worked SOOO well!!

[@steveszejna989]

Thanks Doctor Jo. You and your pups are fun to watch especially in these tough times.

[@AskDoctorJo]

You're welcome! And thanks!

[@lydia160]

Hey Dr Jo, Thanks 😊 for these exercises, it really helps and I got your exercises for a sore shoulder, too. They were very helpful, also. Thanks a lot! Lydia

[@AskDoctorJo]

You're welcome!

[@capblueberry7899]

God bless and have a good day!!!

[@ginaa7042]

thank you so much for this! i’ve had ankle pain for so long! this will definitely help my running! take care!

[@AskDoctorJo]

You're welcome!

[@bigmemo7272]

Omg this helped so much I have basketball tryouts tmw Nd it was killing me feel wayyy better

[@barbarabaker7015]

My ankle already feels better after only doing this once!

[@carolalexander1732]

Thank you, Dr. Jo. I'll add these exercises to my foot routine. I love your channel!

[@AskDoctorJo]

You're welcome, and thanks!

[@brieaunnasworld6609]

I definitely learned muscle names, soothed my achy ankle, and enjoyed the doggos! Thank you so much!

[@AskDoctorJo]

You're welcome! 🐾

[@johnfloyd1866]

Been having ankle pains while I run this felt amazing thank you

[@AskDoctorJo]

You're welcome.

[@leolopez4831]

Did it helpb

[@leolopez4831]

Did you still have pain for your ankle when you were running?

[@johnfloyd1866]

@@leolopez4831 I forgot I posted this, yes it helped a lot Mr.Lopez this was before I left for boot camp and gave myself shin splints lmao I still do some of these stretches to this day

[@marydiab444]

I was having bad ankle pain after my long walks/jogs. I’m so thankful for this video. I follow this video and do both ankles before I go on my jogs now and after I have NO MORE ANKLE PAIN. Seriously, it makes all the difference. The days I was too lazy to do it, I suffered after my walk. It’s so worth the extra 10 mins before exercise or just daily activity!... Cheers Dr. Jo!

[@AskDoctorJo]

Glad they are helping!

[@KULWINDERKAUR-hq9ib]

Thank you Dr. Jo for making these videos. Your videos have helped me a lot to get rid of the pain in ankle, shoulder and quads.🙏

[@AskDoctorJo]

You're welcome.

[@jokerley9689]

I’m a skater and the rolling with a tennis ball has helped my chronic heel pain

[@sergioherrera3997]

Same

[@willnowell5226]

Same man

[@bryandugan3533]

Bet ima try it

[@rickstevenson267]

bruh can you even tre flip?

[@willnowell5226]

@@rickstevenson267 I'm getting close

[@alexodonoghue3595]

As I write this I have a basketball game tomorrow and I really needed my ankle to be better after injuring it from landing incorrectly so I desperately encountered this video only to have 3 weeks of ankle pain almost resolved and I thank you very much for these stretches. It is still a tiny bit sore but I am sure as I continue to stretch the pain will continue to go away. Thanks again for this video 🎉😊

[@AskDoctorJo]

You're welcome.

[@marcovendetti3373]

Thanks Dr.Jo, Love the cute pups also.

[@AskDoctorJo]

You're welcome!, and thanks!

[@rashitaliyan2685]

thanku Dr. john, it helps a lot...

[@joynmaggie]

You're amazing!!! Thank you for sharing your knowledge to help so many!!❤️

[@AskDoctorJo]

Thanks, and you're welcome!

[@justarandomkid4672]

Whenever I move it up and down from the start it cracks

[@dopemusic2135]

That's natural bro don't worry about it

[@chiranthmanjunath8903]

Same bro

[@TheArtisanTarotTBMoon]

Omg this has helped me fix my ankle! For the last week I have been having issues. I massaged it, rested it, I would stretch my it band and it would be better but the pain would come back and the pain would come back and it would mess with my walking. This actually cleared my pain completely and I am walking without any issues or pain

[@davidhill5988]

I cannot believe how much of a difference this made! Thank you!

[@AskDoctorJo]

You're welcome!

[@ahmedhoops934]

U are an actual goat this helped!!!!

[@x-ford097]

hope it helps im listening to your advice while reading comments

[@1018Stacey]

Dr. Jo, I love it when you said, " I love PT!" I had to chuckle! I love it that you add a stretch for Planter's Fasciitis. Things are going steady with my knee and back PT exercises daily. 💝

[@AskDoctorJo]

Thanks 😎 Glad things are going well. Keep it up!!

[@1018Stacey]

Dr. Jo, I see a lot less swelling and pain. I have an occasional flare up. I promise I will keep up the good work. I will keep you posted.

[@fearyurbackhd3810]

Subscribed! This helped me after 5mins its insane!

[@HaylanT42]

Wow!! Been suffering with ankle and foot pain for the past few weeks to two months. Every time I stand up after sitting for a little while it is painful to walk on my feet. After doing this video once the next morning the pain is 100% gone no stiffness I am super impressed!!! Thank you!!!

[@AskDoctorJo]

You're welcome!

[@GabrielGomes-bp4ol]

I am having exactly the same time of pain i hope the pain will go after doing this exercise.

[@bradendiel9335]

I’m shocked at how well this worked

[@sarahgraham8542]

Same

[@razzles5338]

@@sarahgraham8542 Lucky you. I have had ankle pain for 10 years and I've tried almost everything. Nothing has worked. 😞

[@sarahgraham8542]

@@razzles5338 I’m sorry 🥺

[@razzles5338]

@@sarahgraham8542 Thank you Sarah. 🙏✝💜

[@bradendiel9335]

@@razzles5338 hope u find something that works 🙏🏼

[@YT4Me57]

Broke my ankle 5 years ago...didn't realize how much I need to work on flexibility until I tried out these exercises, many of them I hadn't done since my days of PT.

[@rigginspatel8346]

This was amazing my ankles feel amazing and brand new

[@angiestruly]

I was skateboarding all day long and my ankle hurt so badly so it's so much better now

[@DoctaDuc6793]

I feel your pain

[@kairoskonquest1164]

Ya me too

[@STARPHASE]

I have short Achilles tendons, so my ankles don't flex up as much as normal, so they get stiff and hurt sometimes, so some good stretches are nice. I do the alphabet thing all the time and it really helps to loosen things up.

[@micheleviscardi5734]

Great video, it helped me so much!

[@ivy331309]

Thanks Dr Jo . Your explanation and stretches were excellent .

[@AskDoctorJo]

You're welcome, and thanks.

[@scout33330]

Cross county runners? You here too?

[@juaquinbarron7380]

Skateboarder 😅

[@Mangoesworld]

I’m here

[@safrianrival9257]

This worked wonders, thank you! Although I still have some pain in my ankle, I can walk now without limping

[@AskDoctorJo]

You're welcome!

[@yasminjk8595]

You are a saviour!!! Be it thumb,wrist or ankle(my problematic areas), your stretches work like miracles.. God bless you ❤️❤️❤️

[@AskDoctorJo]

I'm glad they are helping!

[@alexandriarogers3131]

Just wanted to say thank you. I started watching your videos when I was pregnant to help with aches and pains. Then postpartum for diastasis and now that I'm feeling more comfortable working out for the aches and pains that come with moving this weight around. Lol. Thanks so much for the tips tricks and INFORMATION! I learn so much every video. *Subscribed* 😉

[@AskDoctorJo]

You're welcome, and thanks!

[@allisonblair6254]

I'm recovering from covid and have had a hard time walking but his video has helped my weird gimpy ankle ..I've been afraid to walk any distance because I fell really hard and scraped my knee all to heck I'm going to try to do these exercises every morning

[@arrozynoodleseseverything5461]

Omg I rlly thought it was not helpful but omgggg my ankle finally popped. Thank u😌. (For future teens, ye it works)

[@AskDoctorJo]

You're welcome.

[@lamarjackson8776]

AskDoctorJo ankles help with knees and hips right?

[@austinjohnson5156]

wow my ankle already feels 10x better. Great routine, thanks!

[@AskDoctorJo]

You're welcome!

[@Kelkathleenfanpage]

Holy cow this actually works!! Thank you so much I needed this since I do track ankle pain happens a lot

[@AskDoctorJo]

You're welcome.

[@elvis4309]

The back of my ankle hurts

[@matthewlo3275]

Same

[@joshuahb8251]

Me Too

[@jacobfreno2756]

Mine always do too. It’s your achilles’ tendon I believe. I’m searching for some way to strengthen and stretch them to get rid of the stinging soreness. Such an uncomfortable sensation.

[@xmachar]

same

[@johnlema9638]

The side of my ankle hurts

[@random.iobbskih]

Hello i want to inform you that my university BAU (Beirut Arabic University) is using your videos with out your knowledge and there benefiting instead of them doing anywork there using yours with out giving you proper credit You have to ask for a royalty check this is your content and they have no right using them if you want any more info contact me

[@keitekapua7002]

I did this once and felt an immense difference. Thank you!

[@AskDoctorJo]

You're welcome!

[@mskphysiotherapylondon6045]

You. Are. Great. Love the videos ! Great content we share to our clients

[@AskDoctorJo]

Thanks!

[@biancasiplin4204]

So much better!!! Genius

[@woohwas]

that was amazing, i instantly felt so much difference!!! my ankle really loosened up :)) thanks doctor jo!!!

[@AskDoctorJo]

You're welcome!

[@wips1118]

Thank youuuuuu so muuuuch! ❤️ I sprained my ankle while doing skip ropes 😭 glad I found this!

[@AskDoctorJo]

You're welcome!

[@aleenabenny5624]

Yes!! It works! Thank you so much.

[@AskDoctorJo]

You're welcome.

[@Premierblues]

Dr. Jo. I had good relief with your quick stretching video. My ankle started hurting with no warning, I so need this. I will do this until my pain goes away. Thank you

[@AskDoctorJo]

You're welcome.

[@topangavontee]

This changed my life after two sessions

[@Dmgoat1]

I have a basketball game tomorrow and you literally relieved my ankle pain I love you so much

[@taranastell1699]

My ankle pain is much better after following her instructions. Thank you so much💕

[@AskDoctorJo]

You’re welcome.

[@prabakarjayanthi4554]

Than u for your strerches dr. Jo i really love ur stretches.. It gives me relaxation...

[@AskDoctorJo]

You're welcome.

[@tristancollins4564]

THANK YOU SM!! def gonna so these often

[@AskDoctorJo]

You're welcome!

[@alext5340]

Im going to use this everyday, thanks Dr.Jo.

[@AskDoctorJo]

You're welcome!

[@AMRPhysiotherapy]

Thanks for this Jo! Great range of exercises.

[@AskDoctorJo]

You're welcome!

[@theflyfootdoctor]

As a podiatrist, PT is an invaluable asset to us and I love working with awesome ones. Thanks for sharing your wisdom. I will be putting up a video on my channel on how I advice my patients to stretch at home. I certainly also send them to PT coz they’ve worked wonders on my patients

[@AskDoctorJo]

You're welcome, and thanks!

[@gianna3870]

This helped so much! I always get cramps or weak in my ankle whenever I run during pe because of a past injury but this made my foot less sore after watching this once. Thanks so much!

[@AskDoctorJo]

You're welcome!

[@alondracastaneda3994]

Amazing! Love you so much!!!!

[@DavidWilson-ng1lv]

Thanks Doctor Jo, so helpful ⭐

[@AskDoctorJo]

You're welcome.

[@phamnguyen8677]

I feel so much better, thank you !!!!

[@AskDoctorJo]

You're welcome!

[@karensloat1160]

I did this routine yesterday morning and for the first time in days, I had no ankle pain all day! This is a super routine, and I'm back to do it again today. Thanks Dr. Jo!

[@AskDoctorJo]

You're welcome!

[@dannyhazbani5473]

Thank you Doc joe i was having problems with my ankle and this have really helped me for my rugby match

[@AskDoctorJo]

You're welcome.

[@passangdorjitamang7763]

Thank you so much Now no one can stop me from being fit 💪🏻

[@AskDoctorJo]

You're welcome.

[@nerddowell1814]

I'm a drummer and struggled a lot with ankle pain (right foot - bass drum) after a long drumming session. This helped me extremly to get rid of the ankle pain! Thank you!!🙏🏼

[@AskDoctorJo]

You're welcome!

[@lucguay4235]

Thank you! I will add this routine in my life!

[@AskDoctorJo]

You're welcome!

[@heartofmakeuppromua4234]

You have helped me tremendously! My wrist started hurting from doing lots of facials on clients. I watched your video and the pain was gone! Now, I'm 17 weeks pregnant and walk over 2 miles everyday. My ankle was bothering me and watched this video and it feels so much better. Thank you for all you do! 😊🤸‍♀️👍

[@AskDoctorJo]

You're welcome!

[@cairiie_9673]

i sprained my ankle a year back during a basketball game, been having pain in my ankle since. this has been a big help to me, thank you ❤

[@AskDoctorJo]

You're welcome.

[@BabyGoatSoccer123]

Bro this is perfect because as a soccer player I’m always having ankle pain thank you❤❤❤

[@AskDoctorJo]

You're welcome.

[@lpklpk447]

Thanks Dr Jo. That really made my ankle feel better! I love you “puppies”. 🐶🐶🐶👍💪🏻

[@AskDoctorJo]

You're welcome, and thanks 🐾

[@asmaihsan9794]

I can't describe the relief I feel. Thanks Dr jo

[@AskDoctorJo]

You're welcome.

[@momoz1650]

thank you so much, I play football and when I run it hurts a lot but thanks to this video I can run really well, again thanks so much I'm definitely subscribing

[@AskDoctorJo]

You're welcome, and thanks for subscribing.

[@blahpack4]

same

[@thomaswelsh4663]

Thank you, thank you, thank you!!!!!!!!!! Super good stretches!!!!!! Tom

[@AskDoctorJo]

You're welcome!

[@whiggygirl]

Brilliant video!! Thank you!

[@AskDoctorJo]

Thanks, and you're welcome!

[@katelynbrown98]

For me laying on my stomach and doing the calf stretch/lunge is really helping it crack *without* giving it pain. Afterwards doing the same process, but laying on my back and moving my leg straight until i bring it to my chest helps. These are great exercises. Thank you so much.

[@AskDoctorJo]

You're welcome.

[@Sreedharabn]

Thank you Dr.Jo..

[@AskDoctorJo]

You're welcome.

[@cincosdesires7635]

Currently in the Air Force doing this relieved my ankle sprain pain hugely thank you so much!

[@AskDoctorJo]

You're welcome!

[@zZalex35Zz]

Doc jo you really are awesome everytime my joint pain gets 10 times better Thank you from a quarantined Italy😷❤

[@AskDoctorJo]

You're welcome 😎

[@kiendra7623]

best video ever bruh

[@DrSlime-jn1mk]

Literally this is so so so helpful thank you

[@AskDoctorJo]

You're welcome.