Posted by Dr Manu Bora

Best Ankle & Flat Foot Pain Relief Exercises

Dr. Manu Bora, an orthopaedic surgeon, and sports injury specialist, has treated numerous patients with complaints of flat foot, feet, and ankle pain- only through regular exercises.

Here are some of the best exercises Dr. Manu Bora directs for the problems mentioned above with instructions on how to perform them:

Ankle eversion and inversion with Thera band-Best Flat Foot Exercises

1. Stretch the Thera band across your feet
2. Pull the Thera band towards your body
3. Push the foot against the Thera band opposite to the direction of force applied to it
4. Make sure to pull the Thera band from all sides turn by turn- left, right, and center
5. Each time, press the foot in the opposite direction against the band
6. Repeat these pushes 15 times and do three such sets with each foot

Balance training with bosu ball-Best Flat Foot Exercises

1. Stand with feet slightly apart at a small distance from the Bosu Ball
2. Jump and hop on the ball with both feet
3. Try to maintain balance on the bosu ball for 5 seconds
4. Make sure to have a person or an object to support nearby so that you do not get disbalanced
5. Repeat this at least 15 times and do three such sets with short breaks in between them
6. Next, try balancing with one leg
7. Step on the bosu ball with one foot, lift the other feet and try to hold the position for 5 seconds
8. Make sure to have a person or an object to support nearby so that you do not get disbalanced
9. Repeat this at least 15 times and do three such sets with short breaks in between them

Tibialis anterior exercise-Foot & Ankle Pain Relief Exercises

1. Sit on chair with one the left foot extended forward flat on the ground, while the right foot is at the back and the body is leaning forward
2. Wrap the Thera band on the left foot in front while keeping it flat on the floor
3. Hold one side of the Thera band with your right hand tightly close to the left foot.
4. Stretch out the Thera band on the left side parallel to the ground
5. Move your toe left and right without moving the heel or the Thera band.
6. Repeat this with the left and right position switched

Heel-toe walk-Ankle & Foot Exercises

1. Keeping your back straight, walk only on your toes for 5 minutes without touching your heels to the ground
2. Similarly, walk only on your heels for 2 minutes without touching your toes to the ground

Following these Foot & Ankle Pain Relief Exercises prescribed by Dr. Manu Bora daily will help you get rid of all your foot and ankle pains. It will also help you build the foot muscles to prevent any injury. Flat foot can also be made better and eventually cured with these exercises.