5 Exercises to Help with Ankle and Knee Pain This Spring!
Spring is in the air and it is time to get our bodies feeling fit and healthy again doing the activities and sports we love.
Spring is a time when we bring out our sports equipment and get active in the fresh air. However, it can be the start of new pain or new injuries if we don’t proactively take care of ourselves before we get outdoors! Before exercising, it is essential to warm the body up and prepare it for the activity you are about to participate in. Doing a dynamic warm up to help get the muscles warm can be very beneficial in preventing injury and it only takes about 10 minutes to do. Mainway Physiotherapy and their therapists are here to offer some advice on alleviating ankle and knee pain before it starts!
What causes ankle or knee pain?
Many factors can contribute to knee and or ankle pain. In the clinic we commonly see a lot of acute knee and ankle injuries from playing sports and other recreational activity, such as ankle and knee ligament sprains. However, chronic cases are more common amongst the general population; these typically include things like osteoarthritis and chronic tendinopathies. Ultimately, there can be a lot of reasons for knee and ankle pain depending on the type of lifestyle each specific patient lives.
What can a Physiotherapist do to help my chronic ankle and knee pain?
A Physiotherapist will conduct a full bio-mechanical assessment to help establish a potential diagnosis and create a treatment plan accordingly. These treatment plans will consist of regular patient education, exercise prescription for strengthening and stretching, as well as manual therapy and soft tissue techniques if and when indicated. In our physiotherapy sessions, therapists empower patients to play an active role in their own recovery process in order to achieve their individual and functional goals. Our physiotherapists will create individualized return to sport programs or daily exercise programs that will help you tackle the demands of everyday life. These programs can be for any type of individual, whether you are an athlete in sport, or an athlete in life.
What are 5 exercises to help alleviate ankle and knee pain?
Here are some common exercises to help strengthen the ankle and knee in order to reduce pain. However, it is recommended that if you have any pain or a current injury that you seek care from one of our Physiotherapists before performing any exercises that may not necessarily be indicated for you; depending on your injury and concerns.
- Single leg balance - make sure you have a slight bend in your knee. Repeat 4x30sec hold on each foot.Heel raises or calf raises – double leg on flat surface. Repeat 3x10
- Heel raises or calf raises – double leg on flat surface. Repeat 3x10Sit to stands – like a functional squat! The lower the chair, the harder it is. Repeat 3x10
- Sit to stands – like a functional squat! The lower the chair, the harder it is. Repeat 3x10
- Quad over roll – placing roll/towel under knee, squeezing quad muscle and holding for 5 seconds. Repeat 3x10.
- Activity! Walking at mild/moderate intensity for ~30mins a few times per week, especially in this spring weather!
It is also important to note and be aware of any pain and discomfort you may have during these activities. These exercises should not cause any additional pain or discomfort; and if they do, then it is recommended that you discontinue the exercise and book in with one of our Physiotherapists for a more thorough assessment.
How do I stretch to relieve and prevent any strain on my body?
Incorporating some walking, light jogging, skipping and other continuous movements will help wake up the muscles for the activity of your choice. This is what we call a dynamic warm up and only requires a few minutes of your time.
After activity, taking some time for static stretching and holding your stretches for 30-60 seconds will help in lengthening the muscles as well as aim to reduce muscle soreness that is likely to follow in the first few days after.
It is important to take care of our bodies after we apply stress and load to them through exercise. Setting aside some time before and after for stretching and light foam rolling can assist in promoting optimal bodily function and movement.
If you feel like you have any of these issues feel free to call Mainway Physiotherapy and book an appointment with one of our skilled and knowledgeable Physiotherapists who specialize in chronic back, knee and ankle pain.
Mainway Physiotherapy also specializes in the following treatments:
* Sport Injury Therapy
* Manual Therapy
* Registered Massage Therapy
* Motor Vehicle Accident Rehabilitation (MVA)
* Work Injury (WSIB)
* Golf Injury Rehabilitation
* Individualized or Team Exercise Programs
* Work site ergonomic education
* Concussion Treatment
* Functional Movement Screening
* Dietary Restrictions
* Chiropractic Care
Please check out our website for more information!
To get in touch with Mainway Physiotherapy:
3532 Mainway Burlington, ON L7M 1A8
Phone: (905) 332 - 3800
Contact us for more information!