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How do you get a cramp out of your Ankle?

July 26th, 2018 | by Ankit
How do you get a cramp out of your Ankle?

Ankle and foot cramps are a very common occurrence that many of us might have experienced at some point. They can be anything from a slight bother to a downright crippling experience that can leave you unable to go anywhere.

Ankle cramps have a variety of different causes. One common condition is called night leg cramps, which is characterized by involuntary contractions or spasms in the calf or foot muscles.Repetitive strain injuries can also result in ankle cramps. They’re caused by over-exertion of the calf or shin muscles throughout the day.

During ankle cramps, the muscles around the ankle tendons begin to contract or stiffen involuntarily. This is often caused by a disturbance in the lower motor neuron and muscle fibers. Injuries or disturbances in the ankle muscles and nerves interfere with the normal communication your brain has with the limbs. This causes involuntary muscle movement which is often painful since the muscles are tying to flex and contract of their own accord.

Exercises for reliving ankle cramps

The good news is that most ankle cramps can be easily fixed without the need of medication. A few simple exercises have been suggested to help relieve the pain and restore normal muscle and nerve function.

1. Ankle circles

The Ankle Circle Stretch aims at loosening calf and shin muscles and ankle tendons. Follow these steps to complete this exercise:

  • Stand up straight against a wall or any other stable surface
  • Lift your cramped ankle a few inches off the group
  • Rotate your ankles slowly, so as to draw a large, clockwise circle in the air with your toes.
  • Complete at least 10 circles in this manner
  • After 10 circles, switch direction and make the circles in an anti-clockwise manner.
  • Repeat this exercise for at least 3 to 5 reps before taking breaks.

2. Toe Points

This is another simple exercise, but a bit more complex than ankle circles.

  • Stand against a wall or stable surface and support your weight on it as before
  • Lift the cramped ankle in the air with your toes pointing downwards as if you were wearing a high heel
  • Make sure you keep your legs, arms and upper body steady and straight
  • Now lift your toes upwards, keeping the leg straight and ankle in the same position. Try to bring the toes as far high and close to the shin as possible.
  • Repeat this exercise 10 times, or however many times you feel necessary.

So far you have only move your toes up and down, pivoting around your ankle. If you want to make it more challenging, try writing the letters of the alphabet with your toes while still keeping your legs straight and your ankles positioned at the same spot. This exercise is called Toe Writing.

  • Slowly lift your toes so that your foot moves upward toward your shin as far as possible and repeat 10 times as needed. Once your ankle feels comfortable, you can try the toe-writing exercise by writing the letters of the alphabet in the air with the toes of your foot. For maximum stretching, try to keep the rest of your body still as you rotate the ankle joint.

3. Balansa

Balansa, or Child’s Post is another ankle and leg stretching exercise that can provide relief to cramped ankles. It is done on a floor or yoga mat and doesn’t require standing up.

  • Kneel on the floor with your toes together and knees separated as wide as the hips.
  • Sit down on your heels and slowly lay your torso forward and down between your thighs
  • Lay your hands on the floor, palms up, along with your torso and slowly relax your shoulders toward the floor
  • Broaden your hip as you exhale to allow your hip points to nestle down into your inner thighs.
  • Breathe deeply for 30 to 60 seconds as needed.

Exercise your ankle cramps away

Whether you get ankle cramps regularly or not, they can be taken care of pretty easily with the right amount of exercise. However, if you do experience them on a regular basis, it would be wiser to figure out what is causing them in the first place. Try decreasing the amount of stress you’re putting on your legs and feet. Massage your legs and feet regularly and include a muscle relaxant into the mix if possible.

You can also make use of workout apps such as Injurymap to suggest exercises for your ankle pain, and treat the pain through exercise training.

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