Foot and Ankle Strengthening Exercises. Rehabilitation Program For Pain Relief

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7 жыл бұрын

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Hi Friends!
Join me for this 15 minute foot and ankle strength exercise routine. These are the exercises I have personally used to help recover from a serious foot injury and return to full foot health. To do this video you'll need:
a foam roller or something to hang on to (wall or chair)
A small ball or small pillow
A set of yoga toes or pedicure toe separators - you can get my favorite set here: amzn.to/2i0MgFR
ALWAYS check with your doctor or physical therapist before starting this or any other exercise routine. Listen to your body and be smart! Healing is your #1 priority. Stop if you feel any pain!
In this video you'll complete a series of exercises for your toes, ankles, and feet. All of the moves will help you gain strength, mobility, and health. Hopefully they can aid in you performing better in all the activities you love or heal from an injury to return to full health!
Foot and ankle injuries are extremely common among athletes and other physically active individuals. Rehabilitation programs like the one in this video that emphasize the use of therapeutic exercise to restore joint range of motion, muscle strength, neuromuscular coordination, and gait mechanics have been shown to have clinical success for patients suffering various foot and ankle pathologies. Rehabilitation programs are beneficial for ankle sprains, plantar fasciitis, Achilles tendonitis, turf toe, heel pain, ball of foot pain, toe pain, ankle sprain, stress fractures, mortons neroma, or other foot and ankle conditions.
The human foot is made of 26 bones and approximately 100 muscles, tendons, and ligaments. It is also the part of the body that bears the most weight, so it is not uncommon to suffer from foot pain or diagnosed foot problems at some point in your life. It helps to make foot and ankle specific stretching and strengthening a regular part of your daily regimen. Take good care of your ankles, arches, and toes. It can be done in a few minutes a day and just might make the difference in keeping your feet pain and injury free. Exercise specific to foot care can go a long way towards improving all aspects of a healthy lifestyle. Start from the ground up -- work your feet for a maximum body benefit! I want to help you live without pain and feel your very best! I hope these exercises serve you in having happy, healthy, feet.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Caroline Jordan Fitness its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Caroline Jordan Fitness makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Пікірлер: 149

@martinezlopez4699 2 жыл бұрын

This one SHOULD have more than 1 Million Likes √√ NO filler! - NO selling! - NO show-off "entertainment"! -- STRAIGHT forward to the point! -- GREAT one √√√

@SpelllMe Жыл бұрын

Caroline, thank you from the bottom of my heart. This video (and some of your other videos) has been life changing for me. I am an athletic person who has been suffering from calf and knee issues for a long time. Even went through 6 months of physical therapy--which helped, but there was one part of the puzzle that was missing which you helped me discover. My FEET! Basically, I haven't been using all of my foot/toes! Duh!! THANK YOU SO MUCH. You've helped me bring my feet and toes back online. My pain and tightness that I have been living with for so long has disappeared. My ability to do the activities I love so much are changing and improving. And in my day to day life, suddenly I have more energy than ever because my body isn't in a constant state of inflammation. I am so grateful. I just want to add that it's not just the exercises, it's the things you say that make the difference. Like, when you point out that your toes are gripping the mat. That was a LIGHTBULB moment for me. You have taught me so much! (I am almost 60 and still learning how to use this body, LOL!!) THANK YOU.

@dianemcmurry8439 Жыл бұрын

I love this! I couldn't stay on one leg the whole time, accidentally threw my ball across the room, and had to grab for a nearby bed often. But I was laughing the whole time. This is what I've needed for so long. I look forward to doing it everyday. One day I'll do it perfectly. I'll keep using it because I know this will also improve my balance during yoga flows. Thank you!

@bonniesteinbock 3 жыл бұрын

I did these exercises 2 years ago. Recently I had some pain in my left arch. I did the exercises with your video and got instant relief. I'm so grateful for this video. Don't ever take it down!

@neetagupta8643 2 жыл бұрын

i've broken my 5th metatarsal, ankle and pulled a ligament on my left foot every year since 2019! Every time I recovered fully from one injury, I suffered another. However, your positive attitude and helpful videos have seen me through these three years!

@flowfitwithpeggy 7 жыл бұрын

And again thanks for this amazing exercise routine. I'm doing it everyday and my feet already feel soooo much better! Super burning sensations that I love and show me that my body is happily alive! You are an amazing instructor! :)

@kristinprescott7035 6 жыл бұрын

Caroline . Thank you. I fractured my ankle last July . Everything healed up and thanks to you I'm improving foot strength , balance and ankle mobility. I love your videos. You are awesome! Thanks again for helping to motivate me and really kick start a true ankle recovery. K

@rosalieslayter3777 4 жыл бұрын

It has been a year since I’ve worked and on my third week on my new job, I injured my ankle from standing too much and too long. Your videos have been helping me a lot! Thank you! ❤️

@25namz 4 жыл бұрын

I'm so glad I found you! These exercises helped so much! I've got mid foot arthritis.. My feet are feeling happy after a really long time!

@navneeth2012 3 жыл бұрын

Thank you, Caroline! Your exercises for my ankles are a God send! Have practiced after my while injury 4 years ago and I find myself returning to these videos to strengthen my ankles as I have weakened then with no exercise this past year. Thank you! Grateful for the exercises!

@stuflikethis 4 жыл бұрын

Brilliant. Thanks for sharing your sports specific insight. I injured by big toe many years ago and it never recovered well. I walked on the outside of my foot and it gave me so many problems. 2 weeks into doing this series of exercisers is a life changer

@goluboivagon 7 жыл бұрын

Thank you for making this video! It's great for feeling more grounded when you dance, as well as for improving balance in yoga. Thanks so much!

@rujainem 5 жыл бұрын

So.. I cried through most of my exercises until you had your Oprah moment which I’m really grateful for because that really helped me calm down. It’s been 4 months since my surgery and I’m rehabilitating. This video was SO helpful - thank you

@teresatuttle7665 4 жыл бұрын

God bless you for this video Carolyn.

@bassettsj 4 жыл бұрын

These videos have been so helpful to bring movement back into my recovery feet. Thank you so much!

@marceresendez8298 5 жыл бұрын

thank you so much Caroline for your routine that its healing my toes from a surgery, also for the positive energy you share within it! its really healing not just to exercise with you but to spend. this healing journey with you, I can't thank enough for all the inspiration you are bringing to me now!@ PT: and I love the magic of your vision boards! I hope all your dreams already became true!

@faeleia 7 жыл бұрын

Thanks caroline!!! I'll do this routine later!! just so happens I DO have Yoga toes at home (rare for me cos I'm in Singapore and we don't have the same products you do). Bought them off Amazon months ago and didn't think they worked much but now I have an exercise to do with it! I'm also in rehab and return to activity phase for sesamoiditis and fracture so this is PER.FECT ❄💕 Have a lovely and a wonderful new year Caroline!!

@catherineschythepereira3808 2 жыл бұрын

Thank you so much Caroline! Loved the exercises! More please!

@jokaulitz2148 6 жыл бұрын

Great workout! It was fun too. Thank you for sharing words of wisdom and motivation! :)

@jeniwren56 6 жыл бұрын

Thank you for this video. My feet feel so much better! I'm gonna do it every day!

@vernacarlin123 4 жыл бұрын

Thank you Caroline, You’re amazing !

@bonniesteinbock 5 жыл бұрын

Even after doing it twice, I feel relief in my strained tendon. Thanks for this. Doing it with you is not so boring as doing it alone!

@leighf5075 3 жыл бұрын

These exercises are great, Jordan! I’m a PT and doing my own rehab after a Lapidus fusion and I just love the protocol and your energy💕. Thanks

@peterRod 5 жыл бұрын

Thank you so much Caroline! I had teared my extensors tendons of my feet, and this exercises had helped.

@Nick-ns7gs 5 жыл бұрын

thanks so much - i didn't realize that my knee pain was connected to my feet! i appreciate your positivity. My Yoga toes will be here soon!

@mattameta 5 жыл бұрын

“If you don’t have a ball - don’t be sad “ lol amazing ! rcovering from x2 broken feet - this is awakening them and giving me confidence.. wont stop

@valerieoconnell4287 5 жыл бұрын

Thank you so much I loved this routine and will do it daily the first day was hard but then it got easy and my ankle recovered quickly thanks soooo much Caroline this is the best 😄😃

@melanieodhner4686 7 жыл бұрын

This is so useful! Thank you for making it!

@mizpink1986 5 жыл бұрын

I suffered from PF at the start of this year. The stabbing pains in the morning are gone. But I still get dull aches in my feet. I am going to try some of these strengthening exercises to see if they help me. Thankyou so much for this video! The best I have seen! If I am successful and I am pain free I will let you know! Watching your video has given me hope. I am excited to feel like myself again.

@PriyankaKashib 4 жыл бұрын

Thank you so much for these videos! They are really helping my injured ankles!

@CareDoulaMinister 2 жыл бұрын

Amen! Thank you! You're awesome! Love the positive affirmations!

@margaretcarlson3314 6 жыл бұрын

This is such a help. Thank you!

@angelastella358 4 жыл бұрын

Thank you for all you do,you have no idea, found you by accident n now you are part of my therapy every day 👍🏼💪🏼

@PradipSingh-oq6wq 4 жыл бұрын

Thanks a lot for this video 🙏🏻

@dhylton1664 3 жыл бұрын

Thank you Caroline🙏🏾. Stay healthy

@petuniaandpoppy4615 5 жыл бұрын

This and your other hurt foot videos really helped me. After a 2 month break from dancing due to an injury I came back with better balance and turns. (Also, foot grip strength that can crush a grown man, thanks Caroline!)

@sunniesclementine9789 4 жыл бұрын

This really helped me! I fractured my tibia on new years eve and I was in a cast, boot, and brace over the course of around 6 months. My left toes are really weak now and this video really helped me!! ;w; thank you!!!

@lindacyoung1789 2 жыл бұрын

Linda C excellent exercises for my problems in ankle foot and hips

@juanmartinpayne8332 Жыл бұрын

Thank you so much Caroline. I find your video both very helpful and inspiring. Congratulations!

@CarolineJordan Жыл бұрын

Glad it was helpful!

@fabienuteau8427 2 жыл бұрын

Good stuffs there Thanks Jordan hope you feel better

@aldovazquez2021 5 жыл бұрын

Sooo helpfully thanks for the video

@anneharte 6 жыл бұрын

Enjoyed those - thanks.

@carolchapin6190 5 жыл бұрын

Thanks for this video. I am going to try doing it daily and see what happens. I have had unexplained foot/ankle pain for 2.5 years in my left foot. I have had all the tests-X-rays, EMG, MRI. Have been in a boot, brace, have used orthotics for 5 years due to needing arch support. I have tried chiropractic and acupuncture. I do have yoga toes and they do help some. I came across your “hurt foot” series over a year ago, and I’m glad to have some exercise to do when the pain is bad.

@SG-zx4vo 6 жыл бұрын

first day trying the routine. It felt good. thank u.

@stickom 2 жыл бұрын

phenomenal, thank you Ms. Caroline, i have chronic plantar fasciitis and it is getting worse in a summertime when walking barefoot but in contraire I am doing a mile down at the beach every day and it is kind of balance feel great after, now i implement foot-rolling tennis ball but i like yours's yoga-toes exercises i will definitely try it.

@priscillaruiz687 4 жыл бұрын

Thank you so much Caroline, I'm a cashier and this helps me at the end of most days

@Abc-ui5ht 5 жыл бұрын

Great video. Thank u

@johnnyhall4856 7 жыл бұрын

AWESOME THANKS so much!!

@knsantos7 7 жыл бұрын

Thanks for the video

@joanchantler2498 6 жыл бұрын

Wow, this is GREAT! Some are the same as my physical therapist gave me, but it is more fun to do them with you! The push off is new, and terrific - just what I need, also the toe wiggles. I had a bilateral ankle break and surgery - bolts and plates, etc.My foot felt like a lump of concrete when I got out of the cast and then boot. Now I can do everything in this video except one thing - stand on the ball of the hurt foot. Maybe next week . . . THANK YOU SO MUCH!!!!

@carpeell 3 жыл бұрын

These exercises have been super helpful for me! I've got some kind of metatarsalgia and had a bad ankle sprain years ago. When I do these before a jog my arches are warmed up and I don't have the sharp pain I normally do. Thank you!

@lisavayssie6477 4 жыл бұрын

yr great:) I had neuroma surgery on right foot in 2017, still having problems getting back to shape. Just wanted to walk on trails, strenghten my legs and feet. Gone to pt but still need help.

@jailsake4092 4 жыл бұрын

Thank you

@Taraclellandjones 3 жыл бұрын

You are saving my life! Thank you!

@CarolineJordan Жыл бұрын

Happy to help!

@DeeDee-hx1km 5 жыл бұрын

Wonderful video....has helped tremendously. I had bunion surgery and want to condition myself for my favorite thing: Argentine tango and afro Cuban dance!!!!! My feet love again!

@gailtasky2076 3 жыл бұрын

Love all your exercise videos! Thank you.

@CarolineJordan Жыл бұрын

Glad you like them!

@WaleedAhmed-em1ke 5 жыл бұрын

May God Bless you lady!

@lujuanawashington4733 4 жыл бұрын

This video is exactly what I needed. I was in a boot for four months and I want my foot back!! Thank you 💖

@justina2333 2 жыл бұрын

How is your foot feeling now? I was in a boot about a year and my foot is killing me all the time.

@user-be2mf8el7h 6 жыл бұрын

Very comprehensive than any other video Thank yoi

@SquirrelHoney 6 жыл бұрын

Thank you for such great routines! I have mild bunions and am working to correct these as well as build my arches. Do you have a routine specifically for bunions? I’d love such a video from you!

@Krisallover 7 жыл бұрын

Did today your work-out 1,2,3 on hurt foot and this one.- You are a genius! My body is more tight, and I had a lower back pain in plus and that is ALMOST GONE, by we made my hips stronger, the noises from my spine I was getting two weeks ago when I started your program, its way lessen, actually I feel I do have hip. _ Thank you so much! I really appreciate it!!!

@sofiesvensson6936 3 жыл бұрын

Love this! Feel better in my feet already and always end up in a good mood after exercising with you!

@lazyhawk533 6 жыл бұрын

Thank you.

@The_HealingSpace 5 жыл бұрын

That toe switch exercise melted my brain! That was so funny! thanks, great vid.

@healthtipsonthego 5 жыл бұрын

You are best. I am glad I found my new best friend. Muscles always hurt and your videos are helping. I just subscribe today 😁

@avadhuttube 4 жыл бұрын

Very innovative.... good for all

@k2t3a 4 жыл бұрын

Excellent!

@jeffreyyounger5772 3 жыл бұрын

Thank the foot 's excerise, girl you is a cool/crazy fool! Much love 💘 to you!🔇♋📷📀⛪🚞🚀🆎🕦📹💿🚞🔉📠🆎📠🎁

@praveenKumar-or5bk 3 жыл бұрын

Thank you very much jordan , you’re exercise are helping me lot, I kindly request you do a video in Rheumatoid arthritis exercises.

@CarolineJordan Жыл бұрын

Great suggestion!

@heike1570 4 жыл бұрын

Thank you for helping me strengthen my feet and ankles. Also love your Leggins! Could you please tell me where to get such ?

@barbarawatts6796 5 жыл бұрын

Hi, Caroline! I'm a first time viewer and love your foot exercises. Can these exercises help with Hallux Rigidus pain and stiffness?

@m.taylor 22 күн бұрын

This is so cool! Thank you so much for sharing this! My recovering toe fractures will appreciate these exercises. I cannot get the third joint on my toes to bend at all like yours do.

@CarolineJordan 21 күн бұрын

Glad it was helpful!

@matp8493 3 жыл бұрын

I'm coming back from a stress fracture in my foot - these are really useful exercises. Thank you!

@CarolineJordan Жыл бұрын

You're so welcome!

@paulettebarnes9793 3 жыл бұрын

I was looking for foot and ankle exercises so thank you I'm going to try these 💯

@CarolineJordan Жыл бұрын

You're so welcome!

@MarianaLopezz 4 жыл бұрын

Thank you, thank you. The pain on top of my foot is 80% gone. I will sleep so much better.

@arrhyal9480 7 жыл бұрын

Thanks for this video, my ankle rolls just standing and doing nothing. I watched you and I am terrified of rolling the ankle again.

@dineshlamror1611 4 жыл бұрын

Thanku mem

@sabinaabraham2832 3 жыл бұрын

thanks for this video, will this help for plantar fasciits?

@treswatts 2 жыл бұрын

I just love your videos! My friend and I do several of your workouts and enjoy you so much! I have something weird going on with my toes and have no idea why. But they kind of creak at different times. Doesn't really hurt but is a weird unnatural feeling so tried this routine and loved it. I am sure it will help. By the way, any hints on something for bunions? I have one large bump outside one of my big toes. It doesn't hurt, but sure is ugly. LOL

@karinusko 7 жыл бұрын

Hey girl! I hope by now you are totally recovered from your injury. Whatever it was, it sucks but bad things happen for good reasons. This is just what I needed! You are such an adorable sunshine! I am going to follow you on FB. BTW, I rolled my ankle running like 3 years ago and it never really got 100% again and then I got Plantar Fasciitis from running downhill like a cuckoo (it was worth it, I got a belt buckle for that :D) - now I am done with hurting and I want to get well. Your exercises will help me. THANKS!

@sentrize5074 6 жыл бұрын

Hey Karin ,how's your journey going to fight plantar, any progress?

@sunilbakliwal5208 5 жыл бұрын

I too THANKS you & they of course to ensure to them. I am a boy of..... I am taking medicine from the age of 8 & there is to my leg. I cannot walk properly. Thanks & Thanks

@elainewhite359 4 жыл бұрын

Thank you so much for mentioning about the fear thing after injury because I have had some of that and know I'm not alone feeling that and I just work so hard at trying to get my strength back yours is the most helpful KZfaq I've seen so thanks heaps

@dianeduvall6372 6 жыл бұрын

Just sent a message to my ortho asking if everything my foot is saying to me is normal or not as I try to wean off my boot. It is a little bit HARD to know what is pain (meaning stop what you are doing right now) and what is discomfort (things waking up that haven't been used in a while). I appreciate hearing your experience with this!

@lummers12dub 5 жыл бұрын

I’m recovering from a stroke were I was completely paralyzed on my right size. I did rehab in a facility for 3 months. I’m now walking pretty much perfect and it’s only been February since my stroke My physio did these exercises with me when I started regaining strength. They totally work and you have taught them well. Congrats!

@mizugirll 3 жыл бұрын

hope you’re feeling so much better now!

@paulettebarnes9793 3 жыл бұрын

Well done you keep up the good work

@Orchidart59 7 жыл бұрын

thats was great. do you have any streaches for hips? In morning my hips are so stuff, and can keep me awake at night. As soon as I get moving they are fine, help please. thanks Cheryl age 58

@mizugirll 3 жыл бұрын

thank you caroline! i dont know what i did to myself. but i did everything and am feeling better! love those yoga toes!

@CarolineJordan Жыл бұрын

Wonderful!

@lisavayssie6477 4 жыл бұрын

I watch yr feet exercise because I am trying to strengthen my right foot especially cause having surgery need lots rehab to get it better. And yr videos help a lot:) thank you:) I did buy a steeper from Amazon but I think it was wrong thing to do. I think yr exercise, just walking is better to do.

@RahulSingh-qy8zj 5 жыл бұрын

I am suffering from shin splints , do you have any exersice for this ?

@KristiRothwell 6 жыл бұрын

Man, I wish the physical therapist would've given me some of your exercises for my bunion surgery therapy. Lifting up on the ball of my foot has been impossible! Hoping these help me...

@noneedforkings5286 6 жыл бұрын

thanks , i did this today and my feet feel great, how often shall i do this ?

@chelseawoolley8264 7 жыл бұрын

How did you know when to start doing these? Was your foot still in pain when you first started these exercises? Struggling to find a balance between injury rest and strengthening..

@lwknicely 4 жыл бұрын

New follower looking for some help with my recovery from major foot surgery 6 months ago working on getting out of the boot but needed some more exercise to strengthen. My physical therapy are not much help not aggressive enough per the surgeon. I'm going to add these exercise tips of yours.

@mreloo 5 жыл бұрын

what if toes r curlled up high arch and toes dont engage ..would a soft thicker mat b better

@monikacordery11 5 жыл бұрын

You are very good at this. It please could you confirm how many weeks post surgery you can do this ? It looks like you’ve had your boot off for a while.im six weeks post bunion surgery and have only just had my boot off .I certainly can hardly bend my big toe .please let me know

@jeffreyyounger5772 3 жыл бұрын

I know i have to learn this excerise, i think it will work.Thank caroline, i thought we foot/feet/ heel excise.Girl you rock!!!!

@CarolineJordan Жыл бұрын

You're so welcome!

@jeffreyyounger5772 Жыл бұрын

@@CarolineJordan thank for texting me back

@christielienesch5357 7 жыл бұрын

Great and helpful video!! Do you have any recommendations for every day shoes for weak ankles/feet with a high arch? I struggle to find supportive, cute shoes that I can wear, other than the shoes I use to work out.

@analeil8 7 жыл бұрын

Christie: Have you tried "Naot"

@trishsalzl944 4 жыл бұрын

i have a bone spur in one foot. will these exercises help it? i refuse to do surgery. i have always believed in exercising.

@Misshalimay 2 жыл бұрын

I fractured my ankle so I am going to try this. I am already behind on my healing from not wearing my boot. 😕

@anupriya4645 3 жыл бұрын

I had an ankle sprain 2 years ago, still having sharp pain after walk for about 1&2km. I had taken steroids and prp injection nd done physiotherapy too..but still having outer side foot pain.what should I do??

@trishsalzl944 4 жыл бұрын

where do i get the yoga toe gems

@soimahere 6 жыл бұрын

How long does a foot take to heal. My foot was run over by a car. It didnt break thankfully but ive waited 5 days to be able to stand maybe a minute with my crutches or take 4 steps before i retreat to the safety of the bed where i get stuck 😟