Ankle and Foot Pain
Ankle injuries and foot injuries are commonly diagnosed and treated by physiotherapists. A sprained or rolled ankle is the most common when the ligaments are stretched or torn. Common foot pain can include arch pain, plantarfasciitis, tibialis posterior tendinitis (tendinopathy), and other tendon or muscle pain. These injuries should be assessed and diagnosed by a healthcare professional prior to starting exercise rehabilitation.
In the app, you can choose from multiple ankle and foot programs.
Ankle Sprain Rehab Program
This program is for anyone who has suffered from a rolled or sprained ankle or if you have had multiple ankle sprains and would like to strengthen and stabilize your ankle to prevent future injuries.
This program consists of 4 phases of rehab for your sprained ankle. From Acute → Foundations → Strength → Return to Activity.
All phases include:
- introduction to the phase of rehab and what to expect
- programming with reps, sets and rest for the exercises
- video demonstrations with explanations for each exercise
- exit criteria to check off to move onto the next phase and make sure your injury is improving
Progressions work up to:
- gradual return to hopping and running guide
- strength exercises for your foot and ankle complex
Make it work for you:
- option to cancel your subscription at anytime
- begin in the acute phase or skip to the later phases of rehab depending on your injury timeline
You can get this program on the app Ripple with a subscription.
Tibialis Posterior Tendinopathy (tendinitis) program
This term is used to explain a pathology or changes to the tendon. It is usually a degenerative condition, not marked specifically by inflammation which is why it is not called tendinitis anymore.
The tibialis posterior tendon elongates and cannot support the arch during pronation (flattening) and supinating (rising) of the arch of the foot during most activities.
Like most tendon injuries, it is often:
- too much too soon
- repetitive overuse injury, meaning a lot of the exact same thing
Injuries are always multi-factorial and can have other factors like past injuries, environment and circumstances playing a role.
This program consists of 4 phases of rehab from Acute → Foundations → Strength → Return to Activity.
All phases include:
- introduction to the phase of rehab and what to expect
- programming with reps, sets and rest for the exercises
- video demonstrations with explanations for each exercise
- exit criteria to check off to move onto the next phase and make sure your injury is improving
Progressions will work you up to:
- gradual return to hopping and running guide
- strength exercises for your foot and ankle complex
Make it work for you:
- option to cancel your subscription at anytime
- begin in the acute phase or skip to the later phases of rehab depending on your injury timeline
The program is available on Ripple with a subscription.
Achilles Tendinopathy (tendinitis)
If you have been dealing with achilles tendon pain and are looking for a progressive program to help increase your tolerance. This program may help. This it NOT for acute tendon injuries, tendon ruptures, or non-achilles pain.
This program has 4 phases going from beginner exercises for achilles pain, through to intermediate and advanced. There are also initial checkpoints before you start so that you have a baseline of your pain and can track progress as you go.
Start in the early stage rehab and progress through each stage according to your symptoms and function. It is best to get a diagnosis from a physiotherapist before starting this program.
Subscribe to Ripple to access the program.
Ankle Range of Motion and Stiffness
Your ankles are meant to:
- Bend – dorsiflexion
- Straighten – plantarflexion
- Turn inwards – Inversion
- Turn outwards – Eversion
- Pronate – arch flattens
- Supinate – arch rises
And then add in walking, running, jumping and all of your activities – we ask a lot of our feet and ankles!
This program should help to work on those ranges of motion.
This program is free on the app.
