Foot and Ankle Pain
Foot and ankle pain is most often the result of poor foot biomechanics. This means that one or more of the twenty-eight bones below the knee are not in correct alignment or the muscles supporting these bones are not strong enough to maintain the correct position.
When stress is placed on a joint that is not capable of supporting the weight of the body, pain is produced. A past history of ankle sprains can increase the likelihood of this. Until the correct balance is made, the condition will persist.
Use the “Position of Pain and Procedure” chart below and find the position of pain that fits your situation. You’ll perform the corresponding routine (Procedure) in the order provided, following the instructional videos to learn proper form. Please go slowly and do each move carefully for maximum benefit. Proper arch supports may also be needed.
In addition to these techniques, I also recommend taking your shoes off when you’re at home, walking in socks or barefoot.
*Remember, the sequence the techniques/exercises are performed is at the foundation of the Bio-Structural Retraining System.
|Position of Pain||Procedure|
|Standing||Tennis Ball Routine, Calf Stretch #1, Calf Stretch #2|
|Walking, running, stairs||Tennis Ball Routine, Calf Stretch #1, Calf Stretch #2, Hamstring|
*Remember, the sequence the techniques/exercises are performed is at the foundation of the Bio-Structural Retraining System. Follow the order of the exercises exactly as they appear in the Procedure column.