Disclaimer - Any exercises recommended here are for educational purposes only, and before you try any of them, consult with your therapist or doctor.

Top Four Ankle Exercises

If ankle stiffness or pain is holding you back, try these four exercises to support mobility and comfort.

1. Standing Calf Stretch (Supported)

• Step one foot back and keep the heel down.
• Gently lean forward while holding support.
• Hold for 30 seconds.
• Repeat 2 to 3 times per side.
• Calf flexibility supports walking, balance, and ankle comfort.

2. Seated Ankle Point Stretch

• While seated, gently point your toes forward to stretch the front of the ankle.
• Hold for 10 seconds.
• Repeat 2 to 3 times per side.
• This gentle stretch helps maintain ankle motion for daily activities.

3. Seated Ankle Circles

• Slowly rotate your ankle in smooth circles in both directions.
• Repeat 10 times in each direction.
• Ankle circles help keep joints healthy and moving smoothly.

4. Supported Heel Raises

• Holding a chair or wall, rise onto your toes .
• Slowly lower back down.
• Repeat 10 to 15 times.
• Perform two to three sets.
• Strong ankles support balance and confident walking.

A New Monthly Feature: Using AI to Support Your Health

You may have heard a lot about artificial intelligence lately and wondered whether it’s useful, safe, or relevant to your everyday life.

Each month, we’re going to share one simple, practical way people can use tools like ChatGPT to support healthier habits, better understanding, and more confidence around their health. These tools are not medical care, and they don’t replace your physical therapist or healthcare provider. Instead, they can help with education, organization, and mindset, especially between visits.

This month, we’re starting with something many adults experience.

AI Prompt of the Month: Managing Pain Flare-Ups Calmly

For many middle-aged adults and seniors, pain flare-ups can be frustrating and even scary. It’s easy to assume that pain automatically means something has been damaged again, even when that isn’t the case.

You can use ChatGPT to help you slow down, think clearly, and respond calmly instead of reacting out of fear.

Prompt to copy and paste into ChatGPT:

"Help me respond calmly and logically when my pain flares up instead of assuming I’ve re-injured myself."

This prompt is designed to support a healthier mindset during setbacks and remind you that pain does not always equal harm.

AI Safety Disclaimer

ChatGPT provides general educational information only and does not diagnose or treat medical conditions.
Always follow the guidance of your physical therapist or licensed healthcare provider.

Newsletter Video Archive

Disclaimer

The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.