Simple Exercises to Fix Your Front of Ankle pain | Ankle Impingement

22 Comments
  1. Watched all of your videos. I've been dealing with what I think is an impingement for 9 years. MRI's and X'Rays say my ankle is just fine. The tibia internal rotation didn't seem to help me much. But the tibia glides can work sometimes. Right now I am just in a lot of pain and had an inflamed bursa near the ankle last week. With the glides, I usually need something very strong like a seatbelt instead of a band, to get it mobilized, and then I can lunge into it and mobilize the ankle. A PT many years ago actually rotated my tibia externally and put all his weight and force into it near the bottom of my shin when I glided, and that seemed to really help. I'm trying to fix this as PT never seems to fully understand how severe this is and it always comes back and flares up a few times a year and completely immobilizes me. I'm in my early 30s and very active, so it's frustrating. My issue seems to now be when I stand up vertically. I can't seem to dorsiflex or move my knee forward standing up or getting onto a slantboard without a sharp pinch in either the front, or some sharp tendinitis in those fibularis muscles attaching to the ankle. At the moment, a 20 minute walk seems to be too much for me. Let me know if you have any suggestions.

  2. I feel pain in my achillies tendon when I do the test as well as in the front of my ankle, any advice?

  3. Wow, fantastic! That works!

  4. Thank you! Tweaked my ankle and my chiro is out this week! That exercised fixed it!

  5. After a stress fracture on the top of my food, I develop Tyler‘s joint pain and inflammation on the ankle. Is that normal and how to fix it cause when I walk that joint hurts me so bad and im also have planter faciitis

  6. Thank you so much! Ive been dealing with this issue for months and no PT were able to diagnosis this. Feeling a lot more ROM on day 1 of the exercise!

  7. I've had an ankle impingement for years. And the physical therapists I've seen never fixed it and dismissed me every time. Blaming it on weakness or old injury. Your tibia rotation immediately fixed.

    Thank you!

  8. The tibia twist seems to improve things for me… not 100% but finally encouraged that I can get my ankle moving again (no sprain on this side that I can recall, just impingement from running). What is the root cause of being stuck in external rotation? I tend to get a tight VL so I wonder if that is related. Thank you!!!!

  9. I broke my tibia 4 years ago- 1 plate-9 screws. Broke my ankle at the same time. I’m definitely going to try this. I was non weight bearing for 3 months so I think when I was starting to bear weight I started off not walking properly. Will give an update after a couple weeks. Thank you!

  10. Instant relief – sprained ankle twice – 2 docs, X-rays , PT — PT had me working both sides so your exercises we did but then opposite way.. twisted the tibia like you said, no pain and foot numbness went away

  11. Why does my ankle feel pinched ever 2 mths??

  12. Wow after having torn ligaments & surgery in May ‘2021 I have been dealing with a sorts of talus, post tibula, ankle/calf issues. I have been researching my issues aggressively ever since as I am still trying to compete in my sport. My range of motion has been terrible ever since in my left ankle, I haven’t been able to get my knee over toes without my talus feeling stuck or my heel lifting up. But after this video & finding out how to manually rotate my leg with my hands BEFORE kneeling forward, it was like I was reborn again. Wow. It’s been a long 3-4 years dealing with this. After my first set of 10 reps my ankle is very sore tho. Going to take it easy & ramp up from here. THANK YOU 🙏🏾

  13. My ankle pain only when i started walking and running i can't walk more

  14. Excellent tips
    Twist of the tibia helped a lot

  15. Had that impigament for years, multiple physiotherapists being doing the tibia twist for a few weeks and seeing significant improvements

  16. I've delt with broken off piece that floats which bothers me 80% of the time

  17. I didn’t see a link to a brace for impingement?

  18. I didn’t see a link to a brace for impingement?

  19. Thank you sooooo much.…. I was in bad ankle pain but your exercise fixed me.……. Bless you!

  20. Im im the military and my biggest issue is the pain in my ankles. I appreciate this video! I will reply with results

  21. You know, i was doing Bulgarian split squats today, and it involves a pose very similar to the one you showed here. I thought to myself, man, this is actually making my ankle feel good

  22. It did not help me idk whats wrong with my ankle

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