Welcome to Free Body Physical Therapy
Your Local Foot And Ankle Clinic Chicago
Free Body Physical Therapy, a Foot And Ankle Clinic Chicago, was established in 2015 with the intention of breaking the mold of standard physical therapy practices. At Free Body Physical Therapy, your body is treated with individuality and care. No two bodies respond the same way to an injury, and that’s why no two therapy programs should be the same. Free Body Physical Therapy was founded to get you back to your best self. If you need a foot and ankle clinic in Chicago, consider physical therapy as part of the rehabilitation process for healing.
Meet The Doctor – Dr. Marc Gregory Guillen PT, DPT, OCS, FAAOMPT
Free Body Physical Therapy is owned and operated by Dr. Marc Gregory Guillen, PT, DPT, OCS, FAAOMPT. After receiving a doctorate in physical therapy and working at several PT clinics along the west coast, Dr. Guillen completed a physical therapy fellowship program in Manual Therapy that less than 1% of physical therapists in the U.S. have completed. This expertise in Manual Therapy provides hands-on knowledge to help patients reach their physical therapy goals. Dr. Guillen offers a close one-on-one relationship with patients where his goal is to educate, empower and maximize recovery in as few visits as possible.
Common conditions that Dr. Guillen treats include joint pain, back pain, neck and shoulder pain, knee and ankle injuries, post-surgery rehabilitation, arthritis, chronic pain conditions, sports injuries, and much more. Free Body Physical Therapy accepts most insurance, Medicare, worker’s comp and self-pay patients. Dr. Guillen is fluent in both English and Spanish.
Physical Therapy Made Personal at Our Foot And Ankle Clinic Chicago
Free Body Physical Therapy is a neighborhood physical therapy practice nestled at the border of Wicker Park and Humboldt Park, serving patients from many surrounding neighborhoods including Ukrainian Village, Logan Square, Bucktown and West Town.
We support full body care and treatment, putting your health, daily activities, and physical goals into focus. You’ll receive personal care and attention at each appointment, and education specific to your needs to support your continued health post-therapy. By understanding your body’s unique design, physical therapy can provide treatment equal to or more effective than surgery and injections, with your healing beginning immediately.
Insurances Accepted By Our Foot And Ankle Clinic Chicago
We accept Blue Cross Blue Shield PPO/EPO, Humana, Aetna, MedRisk, Corvel, Medicare, Worker’s Comp, Self-Pay.
Please contact us if your health insurance is not listed here or to inquire about your benefits.
Treating Chronic Pain
At Free Body Physical Therapy, an experienced Foot And Ankle Clinic Chicago, we work with the whole body. A holistic approach to evaluating your pain, injury, or post-surgical care starts by understanding that your body does not work in isolated segments. Each area of specialty services allows us to target your treatment, but your entire body will feel the benefits.
Arthritis is a debilitating disease for over 50 million Americans. The Centers for Disease Control has shown that 1 in 2 people will have knee arthritis by the time they are 85, and 1 in 4 will develop painful hip arthritis in their life. The good news is that you don’t have to live with arthritis pain or take constant medication. The right physical therapy can make all the difference.
Arthritis affects the cartilage of joints and most pain is due to wear and tear. However, the uneven wear and tear causes cartilage debris to shave off into the joint causing painful inflammation. This condition is made worse by a tightening of the tissue of the joint, loss of muscle strength supporting the joint and altered movement because of range of motion problems.
Physical therapy is one of the most important treatments for arthritis and makes a significant impact in your joint health. While arthritis can slow you, it doesn’t have to. If you are suffering with arthritis, PT can change your life.
In physical therapy we focus on the following:
- Restoring natural pain free range of motion in your joints
- Improving muscular support and strength around your joints
- Enhancing joint balance and function
- Teaching you what to do to protect your joints from further damage
While we cannot repair your cartilage, our unique treatments can reduce or completely alleviate your pain, swelling and improve your ability to walk, run, bend or reach.
Here are some of the different conditions we help:
- Rheumatoid arthritis
- Psoriatic arthritis
- Joint pain
- Post-surgery recovery
- Joint replacement recovery
Call us today to learn more how we can help you feel your best and enjoy life without arthritis pain.
Recent Blog Posts From Our Foot And Ankle Clinic Chicago
Ankle & Foot Pain Chicago
It’s estimated that Americans walk between 3,000 and 4,000 steps each day. With so much walking around being done each day, it’s easy to understand why foot and ankle pain needs to be treated with the utmost priority. When you’re unable to bear weight without discomfort, everyday tasks quickly become impossibilities. Fortunately, here at Free Body Physical Therapy, our team can help with a majority of stimulants that cause a person to suffer from foot and ankle pain.
Causes Of Ankle And Foot Pain in Chicago
The foot and ankle are intricate structures that allow for upright walking to take place. With muscles, tendons, ligaments, and bones all working together as one, even the smallest issue can disrupt natural functionality. That is why it’s so important to seek treatment as soon as you believe an issue in this area has taken place. If you suspect you have begun to deal with any of the below, we’ll be able to help:
- Ankle sprains.
- Plantar fasciitis.
- Collapsed arches.
- Gait issues.
- Achilles tendonitis.
- Post-surgical foot and ankle pain.
Each one of us is subject to experiencing foot and ankle pain at some point in our lives. However, certain risk factors increase the likelihood of this occurring. Here at Free Body Physical Therapy, we want our patients to understand these risks so that, if possible, they can be avoided. That is why we provide treatment for ankle and foot pain in Chicago. Examples of the risk factors that you should be watching for include:
- Wearing shoes that don’t offer proper ankle or arch support.
- Walking or running on uneven surfaces.
- Skeletal irregularities.
While there are a variety of methods for treating foot and ankle pain, physical therapy is often the first that can be considered. This form of care is non-invasive and can help promote healing from within the affected area. Our team will teach you to perform a variety of stretches and therapeutics exercises that can get you back to being pain-free. Some of these exercises can include the below:
- Toe raise, point, and curl.
- Big toe stretch.
- Toe curls.
- Marble pickups.
- Achilles stretch.
- Golf ball roll.
Schedule An Appointment With Our Foot And Ankle Clinic Chicago
Dealing with ankle and foot pain in Chicago can be difficult, but you don’t have to do it alone. By working with our team of experts, the time you spend injured can be diminished. For more information on how we can eliminate your pain, be sure to contact our team today.
Plantar Fasciitis Treatment Methods
What is Plantar Fasciitis?
About 83 percent of adults in our country between the ages of 25 to 65 will experience Plantar Fasciitis. That is approximately 2 million people, which makes this one of the most common types of pain. Plantar fasciitis is an inflammation of the broadband of tissue across your foot and connects ]your heel to your toes. If you suffer from Plantar Fasciitis and require help from our Foot And Ankle Clinic Chicago, then contact our team Free Body Physical Therapy today.
What are the Symptoms of Plantar Fasciitis?
Plantar Fasciitis causes a sharp stabbing pain in the bottom of the foot. It is mostly in the heel but can spread across through the arch of the foot. The problem usually peaked within the first few steps after awakening or long periods of sitting or standing.
What Prevents Plantar Fasciitis?
There are some methods you can take to prevent plantar fasciitis. Our Foot And Ankle Clinic Chicago at Free Body PT, recommend the following lifestyle changes:
- Eat a balanced diet
- Maintain a healthy weight
- Choose shows with good support
- Stay away from high heeled shoes
- Avoid running for prolonged periods
- Implement a daily lower body stretching routine
What Causes Plantar Fasciitis?
Plantar fasciitis is when there is inflammation of the tendon in your foot, which is known as the plantar fascia. It is in the shape of a bow string and supports the arch of your foot and ultimately absorbs shock when you walk. If there is too much tension and/or stress on the plantar fascia, it can cause inflammation, which is what creates plantar fasciitis.
What are Treatments for Plantar Fasciitis?
There are various ways to treat your plantar fasciitis depending on the severity of it. Some people may be able to treat it as simply as icing it and taking over the counter medications. However, you should verify any of your health decisions with your primary physician before moving forward. Our Foot And Ankle Clinic Chicago highly recommend utilizing physical therapy. When you go to physical therapy for plantar fasciitis, the licensed therapist can show you a series of exercises for the plantar fascia as well as the achilles tendon in your ankle. This will strengthen your lower leg muscles and ultimately treat and prevent future injuries.
Free Body Physical Therapy- Foot And Ankle Clinic Chicago
Here at Free Body Physical Therapy, each of our patients receive individualized attention. We provide custom tailored treatment depending on their specific injury as each person is built differently. Free Body Physical Therapy strives to help our patients live pain free without injury. If you would like to learn more, please contact us today. We look forward to hearing from you.
What Are The Most Common Foot Ailments?
How Can Our Foot And Ankle Clinic Chicago Help You?
Regardless of your level of activity or age, you likely spend a good amount of the day on your feet. In fact, the average American takes almost 4000 steps a day. For this reason, foot injuries or ailments are very common, especially for those who live a more active lifestyle or have a job that requires them to spend a lot of time on their feet. If you are experiencing foot pain and are seeking Foot And Ankle Clinic Chicago, Free Body Physical Therapy would be glad to help. Our community of doctors and specialists are best prepared to help you kick your foot problems.
Common Foot Issues
There are several conditions that are quite common and arise in people who live both active and sedentary lifestyles. The following are some examples of such conditions:
- Athlete’s Foot
- Diabetic Neuropathy
- Ingrown Toenails
- Plantar Fasciitis
Causes of Common Foot Issues
Athlete’s foot is a fungus that is normally contracted in a warm, wet area such as a gym shower or pool where people tend to be barefoot. Bunions are caused by wearing tight or narrow shoes, putting pressure on the toes. Family history also contributes to bunion development, as does being female due to the prevalence of wearing tight shoes. An ingrown toenail occurs when the toenail starts to grow into the nail groove, often caused by wearing tight-fitting shoes.
Ingrown toenails can also be caused by trimming your toenails too short, trauma to the feet from running, and family history. Interestingly enough, plantar fasciitis doesn’t have a clear-cut cause. However, there are several risk factors such as being obese, having tight calve muscles, having a high arch, and being a runner. Looking for expert foot care to treat these ailments? Free Body PT has an expert team of foot specialists at our Foot And Ankle Clinic Chicago that can help you!
Symptoms of the Most Common Foot Issues
- Tends to start between fourth and fifth toes
- Pump on side of the foot
- Tenderness of big toe
- Callus or corn below the big toe
- Difficulty moving the big toe
- Pain when putting pressure on the big toe
- Drainage from toenail
- Pain in the heel
- More pain with activity/placing pressure on the heel
Looking for a Foot and Ankle Clinic Chicago?
If you are seeking treatment for a foot ailment and are looking for a Foot And Ankle Clinic Chicago, Free Body Physical Therapy is here for you! Our talented team of doctors have seen it all, and have the skills to restore your feet to full health. Although some of these ailments do not require physical therapy, recognizing the symptoms can play a huge role in ensuring your treatment is optimized. Contact us today to set up an appointment!
How Do You Know If Your Foot Is Broken Or Sprained?
Fracturing or breaking a foot is incredibly painful, and can have a significant impact on your everyday life. When someone fractures or breaks their foot, they can often tell that it is injured. However, there can be times where someone is not aware that their foot is broken. Some breaks and fractures can be quite minor to the point where they go unnoticed. This can be harmful as a foot injury going untreated can lead to a worsening injury and permanent damage. Contact Our Foot and Ankle Clinic Chicago today at Free Body PT today to learn more about how we can diagnose your foot injury.
How to Tell if I Have a Fractured or Broken Foot
A fracture, or break, is when the bone is broken and loses integrity. There are various forms of fractures ranging from a barely noticeable hairline fracture to a complete break in the bone. Fractures can pierce through the skin if the break is severe enough. Here are common signs that you have a fractured or broken foot:
- Visible deformity of the foot,
- Swelling, redness, or bruising of the affected area,
- Trouble walking or bearing weight on the affected foot,
- Any degree of pain in the foot upon injury.
How are Fractures and Breaks Treated?
A fracture or break is treated depending on the severity of the injury. Hairline fractures can potentially heal themselves if the patient refrains from putting weight on that foot. This can be done with crutches provided by a foot and ankle clinic Chicago. Different or more severe breaks, such as those that can not be set within a cast or pierce the skin, may need further treatment such as:
- Taping of the broken toe to an intact toe to reduce movement,
- A foot boot or cast to prevent movement of the fractured bones,
- Surgery to install pins, plates, or screws to immobilize the area if a boot or cast is not sufficient,
Contact Our Foot and Ankle Clinic Chicago at Free Body PT Today!
Free Body PT, a foot and ankle clinic Chicago, recommends you make an appointment if there is any suspicion of a fracture, break, or injury to the foot. Foot fractures and breaks can get progressively worse when left untreated, making the treatment more extensive and causing damage to potentially become permanent.
Preventing Foot and Ankle Injuries
Having a foot or ankle injury can cause your body to function in a very unstable way. Your body will not move properly because of severe pain that an injury may cause. At Free Body Physical Therapy, we make sure that your body is treated with individuality and care. Our therapies will help your injuries to improve so you do not have to go through the horrible pain. Your symptoms will constantly increase if you do not seek a physical therapist immediately which may cause some sort of disease. Free Body Physical Therapy was found to help our patients to get back to shape and to meet your clients goals. It is important you seek help from our foot and ankle clinic Chicago now!
What Leads To Foot and Ankle Injuries?
- Sports Injuries
- Work related-task
- At home injuries
- Slippery road
- A certain disease
Many children are most likely to have a sports injury which may cause a foot or ankle injury. At Foot and Ankle Clinic Chicago we make sure we acknowledge everything to children about how they can prevent future injuries that occur due to sports. Children get injured while playing basketball, jumping, soccer, football, etc. Whenever someone gets injured their muscles tend to get weaker and always have conflicts with moving themselves. There may be higher risks of injuries if not treated on time. For example, vision and balance which may prevent you from doing activities. Where minor injuries may not be a problem and can heal quickly over time.
How Can You Prevent Foot and Ankle Injuries?
- Avoid wearing shoes that are not comfortable.
- Never walk barefoot on streets or parks.
- Wear supportive athletic shoes that will support your foot well/ buy new shoes often.
- Reduce falls by walking slowly and always looking around for obstacles on your path.
- Decrease the amount of running miles.
Contact Our Foot and Ankle Clinic Chicago!
Free Body Physical Therapy was established in 2015 and since then we have been providing our services with standard and well maintained reputation. It is our suggestion that you visit our website or give us a call at Foot and Ankle Clinic Chicago so we can help you to improve your health. Make your appointment with us today!
The Importance of Proper Footwear
Online purchases have skyrocketed in the last few years in every kind of department. This includes the footwear department too. People purchase shoes online by selecting their style and size everyday. It is rare to see someone going to try the shoes at the store before purchasing them nowadays. Such complication leads to the shoes we might purchase might not be of the right fit, right material, or even being improper to last different seasons; It is always advised to get the right footwear for the feet for avoiding pain to the feet and ankles. When foot pain gets serious, it is also advisable to get proper treatment from physical therapists, but which foot and ankle clinic Chicago could be the right one and easy to find in your area?
If you are looking for the best foot and ankle clinic Chicago that specializes in the care of foot injuries, you can visit the Free Body Physical therapy, located in the West Town area, near Humboldt Park.
Who is Free Body Physical Therapy?
Free Body Physical Therapy is a foot and ankle clinic Chicago specialized in physical therapy with the focus of treating individuals with care. Bodies respond differently to injuries, so it is needed different types of exercises to get back in shape. With the wide range of therapy programs offered by Free Body PT, it is possible to achieve wellness and see a better image of yourself.
Services at Free Body PT
There are many services that Free Body PT offers at their center, and they are specialized in:
- Neck and Back Pain
- Joint Pain
- Preventative Assessment
- Pre & Post Surgery Rehabilitation
- Foot & Ankle Pain
Free Body PT keeps improving its non-surgical physical treatments every day to ensure that the wellness of their clients last longer than the pain itself and achieving the pain-free desired at any time when needed.
The Importance of Proper Footwear
Physical therapists consider the importance of proper footwear in their work because it will prevent further injuries to the feet. It is always considered to get proper footwear because it can:
- Prevent back problems: By adding an insole will cushion the hard impact of walking and puts the foot into a more neutral position taking the stress away from the ankles up into the legs and lower back.
- Protect the joints and minimize impact: Many sports trainers have inbuilt shock absorbers to cushion the impact. Cushioning reduces injuries, carrying on with your normal routine, and working out more efficiently.
- Impact the performance: Specific footwear is designed for specific sports and activities to protect against certain movements and support the body when needed. Having a tight shoe enhances the play or workout more efficiently, knowing that the risk of injury has been reduced.
At the end of the day, footwear is worn to protect you, and choosing the shoe depending on the type of activity you will be most involved with as it will be designed to handle those movements.
Contact Our Foot and Ankle Clinic Chicago
For more information on how Free Body PT can help you out with physical therapy, proper footwear, and other services, you don’t have to hesitate to contact us through our website.
Free Body PT knows how important is your wellness, and we want to guarantee the long-term health of your body with the right clothing equipment and training. Consider scheduling an appointment with us and visit our center today!
What are the Best Treatments for Foot Pain?
Most people spend so much time each day on their feet. With all the stress being placed on our feet daily, there is no question as to why pain can begin to come about. That is why we believe pain treatment is a top priority. With our busy schedules, we need our feet to help us get through the day. To have our feet, they need to be healthy. If you’re unable to move about without discomfort, common tasks quickly become impossible. Here at Free Body Physical Therapy, our foot and ankle clinic chicago can help ease the pain you experience in your feet.
What are Causes for Foot and Ankle Discomfort?
The foot consists of tendons, ligaments, bones, and muscles working together as one, a slight issue can disrupt how the foot functions. That is why it’s so important to seek treatment at a foot and ankle clinic Chicago if you feel an issue in your foot, it is important not to wait. If you have experienced any of the issues below, we’ll be able to help:
- Collapsed arches
- Plantar Fasciitis
- Post-surgical foot pain
The Most Effective Foot Pain Treatments
While there are various ways to treat foot pain, physical therapy is often the first that should be considered. This form of treatment is non-invasive and can promote healing from within the affected area. Our foot and ankle clinic Chicago will teach you to perform various stretches and therapeutic exercises that can help rid you of pain, these include:
- Big toe stretch.
- Toe curls.
- Toe raise, point, and curl.
- Marble pickups.
- Achilles stretch.
- Golf ball roll.
Contact Our Foot and Ankle Clinic Chicago
Foot pain is a very common issue. Thousands suffer daily with it. Dealing with foot pain in the city of Chicago can be difficult, but you don’t have to do it alone. By seeking treatment with our team of experts at a foot and ankle clinic Chicago, the time you spend injured can be expedited. For more information on how we can treat your pain, be sure to contact our team at Free Body Physical Therapy today! We look forward to treating you!
How to Treat Vertical Talus
How Can Our Foot and Ankle Clinic Chicago Help You?
Vertical Talus is a deformity that, if left unresolved, can cause a person a significant amount of discomfort later in life. If you or someone you know suffers from the condition, Dr. Marc Guillen and Dr. Vanessa Schuster of Free Body Physical Therapy are here to assist you. Being a highly regarded foot and ankle clinic Chicago, this issue is certainly within our realm of knowledge. Contact our clinic today to figure out how we can help.
What is Vertical Talus?
Vertical Talus is an uncommon deformity of the foot. The more common name for it is flatfoot, but it is considered to be more problematic and severe because the foot has no arch and can flex into a concave position. If a child has this condition, their talus bone (ankle bone) is angled downward which pushes the bones that are typically at the front of the foot on top of the talus. While it does not cause young children much pain, it can impact their walking gait and be uncomfortable as they grow, even leading to disability. It is important to treat early for best outcomes. Consider the specialists at our foot and ankle clinic Chicago to help, we would be glad to assist you.
How it is Diagnosed
It is typically diagnosed at a very young age. Being a congenital disease, it is assumed that it is hard to diagnose, but this is not the case. While a medical history is important in determining whether or not a child has a certain congenital disease, in this case a physical examination is more conclusive. The doctor will feel around the child’s foot to see if there is anything of concern. Following this examination, the doctor will typically order for an X-ray scan. This will be when the condition becomes easily visible. If the doctor deems it necessary, they will diagnose the child with Vertical Talus. The specialists at our foot and ankle clinic in Chicago are capable of doing this for you, and are prepared to get you or your child on the road to impeccable health.
While Vertical Talus is usually treated through surgical procedures, the doctor may suggest other means. Nonsurgically, stretching and casting is the most common method by which your child can get comfortable walking on their feet. At our foot and ankle clinic Chicago, we can absolutely help in this department. Ultimately, regardless of how it is treated, it is most important that the issue is fixed early, because if the child learns to walk on their feet, they will not be able to walk normally later in their life. All of these methods involve some combination of physical therapy that we can provide. We aim to provide therapy that is not only effective but tailored and appropriate to the patient, especially given the young ages of the patients impacted by this condition.
Contact our Foot and Ankle Clinic Chicago
Once again, if your child has been diagnosed with Vertical Talus, the doctors at Free Body Physical Therapy are more than capable of helping your child back on the road to more stable, pain-free feet. Contact us today for more information!
Treating Ankle Bursitis With Physical Therapy
Have you recently begun to experience pain around the ankle? Has this pain started as a result of increased physical activity? If you’ve answered yes to these, you may be dealing with ankle bursitis. Fortunately, here at Free Body Physical Therapy, a Foot And Ankle Clinic Chicago, we have the treatment options needed for you. Through the use of physical therapy, you’ll hopefully find that your symptoms have dissipated and strength returned.
What Is Ankle Bursitis?
You have many bursae located all around your body. Bursae are fluid-filled sacs that work to cushion and lubricate your bones as you move around. One of the many places that they can be found is in your ankle. When overuse or injury leads to this bursa becoming irritated and inflamed, it leads to ankle bursitis. In order to be able to seek treatment promptly, our team wants to ensure patients are well versed in the symptoms that come with this condition.
Symptoms To Watch For
In the case of any injury, the faster you receive treatment, the less damage you will deal with in the long term. That is why patients need to be able to recognize the symptoms of ankle bursitis right away. The faster you allow us to provide physical therapy sessions for your problem, the sooner you can potentially make a full recovery. If you find yourself dealing with any of the below, please don’t hesitate to contact us:
- Swelling of soft tissue at the top of the heel bone.
- Pain in the back of the heel when you flex your foot.
- Inability to bear full weight on the injured ankle.
- Redness around the ankle.
- Limited range of motion.
Causes Of Ankle Bursitis
As previously mentioned, ankle bursitis can take place when the ankle joint is overused. However, we’d like to delve a bit deeper into this so you can gain a better understanding of how physical therapy will work to treat this issue. Some of the most common causes of ankle bursitis can include:
- Straining the ankle with repetitive physical activity such as walking, jumping, or running.
- Running uphill without stretching.
- Wearing poorly fitting shoes.
- Being diagnosed with ankle arthritis.
- Having suffered from previous ankle injuries.
What Is Physical Therapy?
For those unaware of this type of treatment, physical therapy uses stretches and strengthening exercises to promote healing within an affected area. Our team will first evaluate the severity of your ankle bursitis, then work towards creating the exercise plan that will offer the most benefits. By coming in for this type of treatment, the ankle’s surrounding tissues can be loosened up and strengthened, alleviating some of the most devastating symptoms of this condition.
How Will Physical Therapy Benefit The Ankle
Before scheduling your first appointment, our team understands that you likely want a better idea of the benefits that physical therapy can bring to your ankle. By laying them out for you, our team hopes you’ll see the importance of scheduling an appointment to work with us. When you allow our physical therapists to teach you the therapeutic exercises needed to make a full recovery, examples of the benefits you can reap as a result can include:
- Improved flexibility and range of motion.
- Reduction of swelling in the injured area.
- Increased strength in the surrounding tissues of the ankle.
- Mitigated risk of the injury recurring in the future.
Schedule An Appointment at Our Foot And Ankle Clinic Chicago
When you’re dealing with persistent ankle pain, it can quickly drag down your quality of life. Fortunately, seeking our treatment quickly can prevent a bad situation from becoming even worse. In cases of ankle bursitis, physical therapy can be used to help you make a full recovery. To learn more about this type of treatment and how it can help get you back to full strength, contact our Foot And Ankle Clinic Chicago at Free Body Physical Therapy today.
What Are The Best Exercises For Ankle Mobilization?
As the joints responsible for bearing almost the entirety of your body weight, we find that the ankles rarely tend to get the credit they deserve. When people are faced with chronic problems in this area, it quickly begins to drag down their quality of life. Here at Free Body Physical Therapy, an expert Foot And Ankle Clinic Chicago, we don’t want to see this happen to you. That is why we’d like to provide insight into some of the top exercises that can be performed for increased ankle instability.
Please be sure to speak with a medical professional before completing the below or any other types of physical exercises.
- Begin by sitting down on the floor and placing a foam roller or rolled towel underneath one ankle.
- Slowly begin to turn the lifted ankle in a clockwise direction, completing ten circles.
- Once completed, do the same in a counterclockwise direction.
- After your 20 full rotations, place the foam roller or rolled tower underneath the other ankle and repeat the same process.
- Be sure to focus on just moving your foot and ankles and not your leg.
- For an added challenge, try spelling out the alphabet with your ankle movements instead of moving in circles.
Standing Heel Lifts
- Stand up straight and place your feet shoulder-width apart. If you want extra balance, do it near a chair or wall.
- Slowly begin to lift on your heels until you are standing on the balls of your feet.
- After holding this position for a few seconds, return your heels down to the floor.
- Repeat this motion ten times for 2 to 3 sets.
- If you’d like an added challenge, consider holding onto free weights while performing this exercise.
- This exercise can be performed with or without wearing shoes, so choose the most comfortable option for you.
- While standing on your toes, walk forward for about 30 feet.
- Once you’ve reached this distance, walk backward to the starting position while standing on your toes.
- For the best results, walk this route at least 3 to 5 times each day.
- Stand up straight and keep your hands on your hips.
- Without bending your knees, try to jump straight up to the best of your ability.
- While you are in the air, be sure to pull back on your toes to help flex your ankle.
- Make sure to place your ankles back in an un-flexed position right before your feet touch the floor.
- To keep a steady pace of jumping, be sure to drive the balls of your feet down into the floor and push off of them in an explosive fashion. Aim to keep your feet on the ground for as little time as possible.
- Try to work up to completing 2 to 3 sets of 25 or more jumps.
Toe Raises And Heel Drops On A Step
- To complete this exercise, you will need to be standing on the edge of a step or other elevated surface.
- Keep your weight in the balls of your feet and let your heels hang off the step.
- Slowly begin to raise your heel until you are standing on your toes before dropping down to a point where the heel is now lower than the step.
- Focus on keeping your legs and knees straight during this.
- For the most results, perform ten repetitions for 2 to 3 sets every other day.
Contact Our Foot And Ankle Clinic Chicago
The previously mentioned exercises are but a few of the most effective ones needed to improve your ankle mobilization. However, our team knows that plenty more can be done that offer the same amount of benefits. Please don’t hesitate to contact us here at Free Body Physical Therapy, a Foot And Ankle Clinic Chicago, today for more information on this topic.