- Rehabilitation involves a mixture of strengthening and stretching the ankle, and correcting any weaknesses in the hips, back and stomach.
- Perform the ‘IMPORTANT’ and ‘OPTIONAL’ video advice below.
- Perform the ‘ESSENTIAL CHECKS’ videos below, which assess if you need orthotics, how stable your hip muscles are (if they are not, then click here), if there is a difference in your leg lengths, whether you need new shoes, if your core stability is strong enough (if it isn’t, then click here).
- Ensure you check you are running with good form (click here)
- Before following the rehabilitation advice, read our treatment precautions here.
- If you are an overpronator then support taping may help (see videos below).
- Reduce your running, or stop and cross train, and be sure to follow the correct protocol for introducing running again (see video).
Biomechanical ankle pain
Below you will find advice as to how to deal with this injury – by becoming a member, you can
also access all our video advice.
Remember to have this confirmed by your sports doctor, or sports therapist.
You can diagnose other running injury’s here.
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Follow the information and Video advice below
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Important Optional Essential checks
- How to return to running
- Ankle looseners
- Outer Calf stretch
- Inner Thigh Stretch
- Inner Buttock Stretch
- Front of hip stretch
- Hip joint stretch
- Inner Calf Stretch
- Front of Shin Stretch
- Hamstring stretch
- Front of thigh Stretch
- Hip stabilising exercise
- Squats
- Calf raise with lateral ankle band pull
- Anterior shin strengthening
- Strengthening of sole of foot
- Calf raise with medial ankle band pull
- Louisiana ankle strapping
- Overpronation taping
- Wobble board balance exercises
- Swiss Ball balancing
Biomechanical ankle pain
Attention!
If symptoms do not improve after 2 weeks of rehabilitation, seek an opinion from your sports therapist or medical doctor.
