Tips
for Foot and Ankle Pain
By Dave Ochsendorf, MPT and Kristy Ochsendorf, DPT
In this latest article we will provide some helpful tips for strengthening your foot, ankle and
lower leg muscles. These muscles are
faced with the challenge of stabilizing and controlling the impact and
advancement of our lower limbs as we run.
On long runs, or on uneven surfaces, this can be very demanding and may
lead to overworked or inflamed tendons, muscles or ligaments. Performing routine exercises that simulate
these demands is an effective way to prevent and treat many common overuse
injuries. Specific balance, “eccentric”,
and light plyometric exercises are typically the most appropriate for
runners. An eccentric muscle contraction
is one in which the muscle is lengthening, sometimes referred to as the “negative”. Some examples would include exercises in
which you lower your body slowly such as single leg squats or lunges. These movements also challenge your balance
at the same time. It is advised to
perform these exercises after running so that your muscles aren’t exhausted
prior to your run. The pictures below
illustrate the proper technique. To
effectively supplement your running, try to complete a higher number of repetitions
(3 sets of 15-20 reps) or longer duration holds when balancing (3-5 bouts of
30-60 seconds) to build endurance.
Exercises should be continued until the lower extremity muscles are
thoroughly fatigued, without causing pain.
Figure 1 demonstrates balancing on one leg. For more of a challenge attempt with your
eyes closed, or while rotating your head or body side to side. In Figure 2, bend the knee slightly and
extend the opposite leg to the front, the back and the side. Figure 3 shows a single leg heel raise for
calf strengthening. Normal strength would
be 20 repetitions. Perform the heel
raise with your knee slightly bent to strengthen your soleus, the other primary
calf muscle. Another excellent calf
exercise (to be performed after running) is walking on your toes until
fatigued. Figures 4 and 5 demonstrate more
advanced balance exercises that incorporate an eccentric strengthening
component as well. It is important to
perform these exercises to tolerance and not while experiencing pain.
Look for us at the races and
feel free to contact us directly with specific questions or for recommendations
on exercise progressions or plyometrics.
Dave and Kristy are avid runners, MTC members, and owners of Siesta Key Sports and Physical Therapy. The orthopedic section of their physical therapy education included extensive instruction in foot and ankle biomechanics and they have worked with many runners in their 10 years of practice.
