Ankle Joint Pain Relief

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Ankle joint pain relief can often be achieved quite rapidly. Most of the time you just need someone to show you what to do and how to do it. The videos below will take you step by step through the process of setting yourself free.

Just follow along with the videos below, take your time, and you'll most likely be pleasantly surprised that you can fix yourself. Thousands of people before you have gotten positive results with these videos below.

The 3 videos for Ankle Joint Pain Relief are below on this page.
Go directly to any video on this page by clicking these links:
Intro,  Video 1,  Video 2,  Video 3 .




Pain Relief Success Story, From Marie:

"Just came across your site recently and wanted to thank you for the informative material both in video and written format.  I'm a fellow therapist but the methods you use have helped me get some relief on a personal level from an ankle injury and also to release tight shoulder muscles, I will definitely be recommending your site to others including clients for self help techniques." Marie, United Kingdom

You can do it too!


This short introductory video is a great place to start. It will give you a good overview of how to get the most out of this website and help you get the best possible results from the videos below.
Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3 .

*Please Watch This Short Video First. Thanks.

Please visit the techniques page now, if you haven't already. The techniques are extremely simple, but being familiar with them will vastly improve the effectiveness of what we do below.

On the homepage I describe…in detail…the 3 Simple Steps and the 4 Basic Facts about your body that make it possible for you to provide your own joint pain relief. It's good to know why what you're about to do actually works, but it's not required, so I'll leave that decision to you. There's a 95% chance that you......like thousands upon thousands of others.....can provide your own ankle joint pain relief, so let's get to it.


Detailed Instructions For
Ankle Joint Pain Relief

Important - FEEL FREE TO ONLY WATCH THE VIDEOS AND FOLLOW ALONG WITH WHAT I DEMONSTRATE. The text is there to support the videos if you need more clarification.

Also, in the future you may only need to do one or two techniques to get instant ankle joint pain relief, but you've got to go through the whole sequence to find your individual pain treatment. Pay attention to which of these specific techniques works best to relieve your ankle joint pain.



Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3 .

Step 1 - End Muscle Attachment Inflammation



In Step 1, we'll be targeting your foot and ankle extensors - the muscles that allow you to flex your foot and toes upward. Your ankle joint pain relief may occur instantly from doing Step 1……which would be great……but it's important to continue through all the steps, since Step 1 may not be the sole cause of your issue.

Here's what we're going to do:

A. Shin Muscle Release -

Sit in a chair or lie on your back to what follows.

Take the foot experiencing ankle pain and rest it on your opposite thigh or knee just like your were crossing your leg in normal life.

Position the ankle so it hangs out past the leg it is resting on……again just like one would often do in regular life. You want this to be a comfortable position, so feel free to play around a bit to find a comfortable way to be in this position.

Now take the tips of the fingers of one of your opposite hand and press it into the muscle that makes up the outer half of your shin (tibialis anterior). The inside half of your shin is a bone, the outer half of your shin is a muscle.

With your fingertips in place the palm of your other hand over your fingertips to help add more pressure as you work to release the tissue. This is the hand-on-hand technique, which is described in detail on the the techniques page.

With your hands staying in the same position,move along your leg and press on this muscle tissue from the bottom of your knee to the top your ankle, and from the edge of you shin bone all the way out to the edge of your outer leg bone (fibula).

Now we'll add in the press-hold-move technique. When you find a tender spot……this means the muscle tissue is tight……press on the tender spot using the hand-on-hand technique, while at the same time flexing your foot up and down.

You will feel the muscle flexing under your fingertips as you press and flex your foot up and down.

The muscle should get less tender as you press and flex your foot up and down. After 10 seconds or so on a single spot, move to another tender spot and do the same motion. You can return to tender spots you've already worked later and work them some more if they are still tender.

Often you will find the tissue closest to your knee, and the tissue closest to your ankle are the most tender……and need more than one round of pressing and flexing. Sometimes 3 or 4 rounds are required……with breaks in-between for your hands to rest a bit.

Notice how much ankle joint pain relief this one technique provides.

B. Top Of Foot Muscle Release -

Sit in a chair or lie on your back to what follows.

Take the foot experiencing ankle pain and rest it on your opposite thigh or knee just like your were crossing your leg in normal life.
Position the ankle so it hangs out past the leg it is resting on……again just like one would often do in regular life.

Reach over the top of your foot with the hand from the same side of the ankle with ankle pain and press your fingertips into the top upper half of your foot. Flex your toes up and down and let your fingers feel the muscles that perform that function moving under them. These are the muscles you want to make sure are free.

Now take your other hand and reach under your foot so that your fingertips land on the top half of your foot in the same general area as the fingertips from your other hand.

Now do the press-hold-move technique.Flex your toes up and down while you press with the fingertips from both hands into any tender muscle tissue on the top of your foot. When it releases move to another tender spot.

If it doesn't release right away, take a break. Do at least two more rounds before moving on to Step 2.

You can also do the press-pull-release technique on this tissue. It can only help.

Notice how much ankle joint pain relief this one technique provides.

C. Ankle Wrap Release -

Sometimes this technique is all you will need to do!

There is some tendons material that wraps your ankle like an ace bandage just below the surface of your skin……it's called the retinaculum. It helps hold the tendons and bones in place, but if it gets to tight it can cause ankle joint pain.


Just like the Technique A & B above……Sit in a chair or lie on your back to what follows.

Take the foot experiencing ankle pain and rest it on your opposite thigh or knee just like your were crossing your leg in normal life.
Position the ankle so it hangs out past the leg it is resting on……again just like one would often do in regular life.

Reach over the top of your foot with the hand from the same side of the ankle with ankle pain and press your fingertips and thumb onto the tissue and bone from 2 inches above your ankle to 2 inches below your ankle, including the sides of your heel bone.
Now take your other hand and reach under your foot so that your fingertips land on the tissue and bone from 2 inches above your ankle to two inches below, including the sides of your heel bone.

Now, do the press-hold-move technique on any tender spots. While gently flexing your foot up and down, and rotating your foot…… gently press on any tender tissue you find. You'll want to gently press on the bones as well……which we don't often do……but if there is a spot that is extra tender you'll need to rub on it to release the retinaculum that may to stuck on the bone. Using your thumbs is okay too.

You can also do the press-pull-release technique on this tissue. It can only help.

Notice how much ankle joint pain relief this one technique provides.

D. Tibialis Posterior Release

Lie on your back and cross your leg with the injured ankle over your other leg so your lower leg of one leg is resting on the thigh of your other leg. Take both of your thumbs and press it into the tissue between your shin bone and your achilles tendon on the leg that is crossed while you flex your foot up and down. Notice any tender tissue in this area from your ankle to about halfway up your shin bone.

Do the press-hold-move technique and the press-pull-release technique on any tender spots.

Notice how much ankle joint pain relief this one technique provides.



Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3 .

Step 2 - Stop Nerve Pathway Irritation



The nerves that innervate and govern your ankle area originate in the sections of your spinal column that make up your lower back and hips. We want to make sure those nerves aren't being yanked on along the way down to your ankle, since that alone could cause ankle joint pain. Three simple stretches should do it.

Here's what we're going to do:

A. Reclined Hip Stretch -

This will be demonstrated best in the video I'll be making, but until that's made……

Lie on your back, with your knees bent and your feet flat on the floor. Cross one leg over the other so your ankle is resting on the knee of the other leg. Now, with one hand grabbing the ankle that is resting on your knee and your other hand grabbing the knee of that same leg, pull that leg toward your chest.

You will feel this pull on all the muscles in your buttocks. Pull on your leg, then let go a bit, pull again, relax a bit, and you'll feel the muscles stretch a bit each time you do this. Do this for a minute or so.

Do the same thing on the other side. Then go back to the first side. Alternate sides a few times and you'll notice improvement as you return again to either side and stretch it.

Notice how much ankle joint pain relief this one technique provides for future reference.

B. Seated Hip Stretch -

Sit on the floor with one leg bent at a 90 degree angle in front of you, and the other leg at a 90 degree angle behind you. Lean forward over your front shin and notice that you'll feel a stretch deep in your buttocks. You do NOT want to feel this stretch in your knee, so if you do feel it in your knee then move your foot higher or lower so you do not feel it in your knee.

Lean over your knee, then shin, then ankle and notice the different areas you feel being stretched. Most likely you'll feel the deepest stretch when you lean over you ankle.

Do this stretch on one side for a minute or so, then switch to the other side. Do three sets, at least, before moving on.

Notice how much ankle joint pain relief this one technique provides for future reference.

C. Hamstring Stretch -

Your hamstrings are the muscles on the back of your legs from the top of the back of your knees to the bottom of your buttocks. I'm going to show you a basic hamstring stretch with one important trick that makes all the difference.

While keeping your legs straight,
stand with your feet shoulder width apart
with your weight in the balls of your feet (that means in the front of your foot and not in your heals, but not in your toes either)
bend forward like you where trying to touch the floor with your fingertips,
go as far as you can with just your bodyweight pushing you down
When you reach the point where your body won't naturally go any further you should feel a bit of tension in your hamstrings.

NOW THE TRICK: Once you reach the point of bending over with only your bodyweight
FLEX YOUR THIGH MUSCLES (quadriceps)- the muscles that straighten your legs
While at the same pressing as hard as you can to reach the floor with your fingertips.

Keep your legs straight while you do this and don't cheat!
You should feel this all the way from your calf muscles up to your butt when done properly.

Press for a count of 5 to 10 seconds for each rep, do 3 sets of 3 reps.

Notice how much ankle joint pain relief this one technique provides for future reference.

Note: You cannot do these stretches too often. They could be your secret ankle pain treatment if you did them many times a day, everyday. If you did these every day, especially if you sit at a desk all day, it would be wonderful for your knee joint pain, lower back pain, calf pain, ankle joint pain and achilles pain. These are great stretches for many of your body's aches and pains.



Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3 .

Step 3 - Restore Joint Muscle Balance



All the muscles that attach to your ankle joint from above, below, in front and back, and on both sides need to be properly balanced with each other in order for your ankle joint to work properly.

Here's what we're going to do:

A. Calf Stretch (do this stretch slowly) -

Stand on the edge of a stair with the weight in the ball of your foot.

Slowly , gently let your heel drop below the level of the ball of your foot until you feel a stretch in your calf muscle. Slowly ad more of your bodyweight to the stretch until your heel is as far down as you are comfortable going. Do NOT bounce, go slowly.

Now raise your ankle slowly back up to level with the ball of your foot, and then slowly lower it again. Do this and notice how each time your calf lets go a bit more. Important - This is NOT a calf raise, DO NOT raise your heel any higher than the level of the ball of your foot.

Repeat this stretch slowly and gently until you notice a substantial improvement in your calf tension. Feel free to do alternate sets with your other calf as it's probably tight as well, and will give your first calf a bit of a break.

Notice how much ankle joint pain relief this one technique provides for future reference.

B. Outer Lower Leg Release -

The muscles on the very outer edge of your lower leg may need to be released as well. So we're going to use the same body position as Step 1 to get the job done.

Sit in a chair or lie on your back to what follows.

Take the foot experiencing ankle pain and rest it on your opposite thigh or knee just like your were crossing your leg in normal life.
Position the ankle so it hangs out past the leg it is resting on……again just like one would often do in regular life.

Now use the hand-on-hand techniqueand press your finger tips from one hand onto the muscle tissue on the very outer edge of your lower leg……from the bottom outer edge of your knee down the side of your leg for about 8 inches. These are your peroneal muscles.

Now add in the press-hold-move technique. Move your ankle from side to side while you press on any tender tissue using the hand-on-hand technique. You'll know you're moving your ankle the right way when you can feel the muscle tissue moving under your fingertips as you press.

Find as many tender spots as you can and press into them while moving your ankle. Take a break. Do at least 2 more sets on these muscles before moving on.

You can also do the press-pull-release technique on this tissue. It can only help.

Notice how much ankle joint pain relief this one technique provides for future reference.

Self-Assessment Of
Ankle Joint Pain Relief

Is your ankle joint pain completely gone? Partially gone?
Which techniques gave you the most ankle joint pain relief?
Did Step 1, Step 2, or Step 3 work best?
Was there one specific ankle joint pain treatment that instantly relieved your ankle pain? Remember what worked best for you, so you can do that first next time you need it.

Are you still experiencing some ankle joint pain?
Which muscles are still tender (that means they are too tight!) and could use some more work?
Go back and repeat those techniques that seem to need a few more rounds. You may be pleasantly surprised at the results you get now that you've released other muscles that may prevented them letting go on the first attempt.

Investigate a bit and you'll eventually find which techniques work best for you to provide the best ankle joint pain relief. Then you'll be able to fix yourself whenever you desire because you'll have your own personalized ankle pain treatment……literally at your fingertips!


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