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Ankle and Knee Pain Prevention & Cure

Updated on June 27, 2016
Sue Adams profile image

Dancer, choreologist (movement notator), author on fitness and health and Fellow of the Benesh Institute at the Royal Academy of Dance.

Poorly aligned, stiff, and weak ankles and knees are sure to cause painful ankle and knee problems. Correcting alignment of ankles and knees will re-balance the entire body structure, make you stronger, better balanced, more secure, and less prone to injury.

Once a supple and strong base is established in the lowermost weight-bearing parts of the body, improvement further up, in the core and upper body, becomes much easier to accomplish.This article is the second in a progressive series that works through the entire body, starting at the feet. We have already discussed foot and toe placement in a previous article, The Feet You Walk On. Please bookmark this page and read that one first if you have not done so already.

Today's Article

Ankle and Knee Pain Prevention and Cure trains your body to use the ankles and knees correctly, and offers some useful videos and moves to continue building you up from the base, your feet. A few simple daily moves (watch the exercise videos), as regularly performed as brushing your teeth, can make a huge difference in the way you carry yourself. Let us begin with a video to loosen the ankles in a quiet, relaxing and almost passive way, in preparation for the more demanding Healing Calves and Thighs Workout that follows.

But Wait!

Before you start following the videos tat make you d exercises sitting on a chair, find out why chairs are a health hazard with the next revealing and informative video: Are you Chair Shaped.

Chairs Are a Health Hazard

I highly recommend doing all exercises shown in the videos sitting on the floor instead of on a chair. Why? Find out why sitting on chairs all day is a health hazard that can, in the long run, seriously damage your body.

Remember to sit on the floor, propped up against the wall if necessary, instead of a chair if you can.

Ankle Flexions and Rotations

1. Sit with your back straight against a wall and legs straight out in front of you.

2. Flex and point your ankles 8 to 16 times.

3. Rotate outwards for the same number of counts.

4 Rotate inwards ditto.

Make sure you go slowly and explore the furthest range of movement your ankle joints can achieve. You will find the circles become looser as you progress. Any little clicking noises are welcome and nothing to worry about. A clicking noise in a joint is merely a signal that the joint in question is exploring new territory. You are making the ankle move in a wider movement range than it is accustomed to. Your ankle is perfectly capable of doing so, even glad to expand its boundaries.

What are the Noises All About?

When a joint has, for a long time, not had a chance to move to its full movement range it will make funny noises when asked to move further than its usual semi-dormant state. Think of a door with rusty hinges. By moving the joints, you are "oiling" them with a fresh blood supply. Keep moving and the joint will soon stop clicking and squeaking altogether. Slowly keep circling your ankles until all the noises stop.


Healing Calves Workout - Rises and Knee Bends

It is best, in the beginning, to perform the Healing Calves Workout in front of a full-length mirror to check that you are doing each move correctly. Stand near a piece of furniture that you can hold on to in case your leg muscles fail, or in case you lose your balance.

You may need:

  • A free wall
  • a full-length mirror
  • a support at hip height, such as a chair, or chest of drawers

1. Stand with your feet shoulder-width apart, in the parallel position (toes pointing straight forward). Your your heels, bum, upper back and head should be touching the wall.

2. Bend the knees to demi plié (half bend), that is, go down as far as possible but without lifting the heels off the floor.

3. Straighten the knees.

4. Rise up on your toes (relevé / re-rise) as far up as possible, feeling that the entire body weight is being supported only by the balls of your feet.

5. Slowly bring the heels down again.

That'is, you've done your first relevé.


Make sure you go straight up by keeping the heels in line with the toes. That means do not allow the heels to drop out sideways (sickle). Do not lean forward, keep your back straight and vertical.

How Many Repetitions?

Repeat eight to 16 times, depending on your level of endurance, until you can really feel the calf muscles working.

Counter Move - Lunge Position

Counter Move - Lunge

As a counter move, to the "rises and knee bends workout", you can elongate the calf by doing a "lunge". Finish with relaxing and massaging the muscles used to prevent pain or cramp tomorrow.

Healing Thigh Wortout

Now you can step away from the wall, hold onto something, and extend the Healing Calves Workout (demi plié) by going deeper into what is called in ballet, a grand plié. A "grand plié" (big bend) is effectively a "sitting on the heels" squat with the spine held upright.

1. Stand in the same position as before, this time away from the wall, but still holding onto something so you can use the arms to help in the action and won't lose your balance.

2. As soon as you start going into a deeper plié (toe squat with a straight back), the heels will come off the floor.

3. Go to full depth, until you are sitting on the heels, making sure to keep the spine absolutely straight and vertical. So far so good.

4. The real challenge comes when you make your way back up from the grand plié (deep squat or sit-squat) to the demi plié position as this requires a lot of strength from the thigh muscles. In the beginning, you may find that you need your arms, holding onto a chair or kitchen top, or whatever, to help in the action.

Slowly coming back up to standing from a grand plié, while holding the spine absolutely vertical, constitutes the Healing Thigh Workout. Do as many repetitions as you can muster before the burn in your thigh muscles prevents further action.

5. Relax and massage the thigh muscles.

No Pain, Just Gain

Remember that you are responsible for your own body. Do not go too far down at first and use slow yoga breathing (in through the nose, out through the mouth) while you practice.

In addition to the Ultimate Calves and Thigh Workout with the classical "grand plié" I recommend you also work on achieving the "Heart Squat" (keeping the heels on the floor) as shown in the next video. Again, hold onto something in front of you if you are a beginner.

Yoga Heart Squat Prayer Pose

Full Potential Movement Range of the Leg

Watch the next animated video for an awareness of the full movement range in your legs.

In the following short animation, I wanted to explore all possible movements that could be made with the toes, ankles, and knees, without the restriction of a leg being attached to a body as it were... Sounds strange? Watch.

Legwork - Illustrating the Demi and Grand Pliés

To Conclude

Now that you are more aware of how to improve your ankles and knees, we can move on to the next level of your body, the pelvis, and find out how to instantly get rid of a fat belly just by the way you carry yourself. Meanwhile, share your views and put your questions in comments discussion below.


© 2016 JULIETTE KANDO - You may link to this article, but you may Not copy it. Copied content will be reported with a DMCA notice and will be removed.



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    • Sue Adams profile image

      Juliette Kando 5 years ago from Andalusia

      Hi Liz,

      Great! As you found out for yourself, your feet can improve once you understand the problem and are able to do something about it. Just keep doing the exercises as part of your routine for continuous progress and remember my motto: "No Pain, Just Gain!".

    • profile image

      Liz 5 years ago

      This has been very helpful. I'm a pronating, quite flat footed runner, so need these exercises more than most, and they really work, and as you say, easy to do often and anywhere! Thanks a lot ????

    • Sue Adams profile image

      Juliette Kando 6 years ago from Andalusia

      Yes Debbie, do the alignment exercises (pliés and rises) and also some vigorous massage on the ankles helps circulation flowing and gets rid of water retention.

    • profile image

      DebbieFerrier 6 years ago

      My ankles always swell up when I've been on a long haul flight. Now I know what to do to get them back to normal. Great Hub, thank you. Nice to also read all the comments on here. Very informative.

    • Sue Adams profile image

      Juliette Kando 6 years ago from Andalusia

      The previous comment refers to the question:

      "Knee hurts when I bend it. What should I do?"

      Putting a heat wrap on it and resting is a good idea but check mobility during the healing process. Keep knee as mobile as possible without putting undue weight on it.

    • profile image

      Jenny 6 years ago

      put a heat wrap on it to warm it help I think helps it!

    • profile image

      Justine 7 years ago

      I find that when socks are so tight they leave marks on my skin, my ankles beging to swell up. Thank you for the exercises in this article which will help my ankles and knees stay supple, strong and mobile.

    • Sue Adams profile image

      Juliette Kando 7 years ago from Andalusia

      You're welcome KwameG. Well, here is your chance.

    • KwameG profile image

      KwameG 7 years ago from MS

      hey thanks, I am always trying to get this right..

    • Sue Adams profile image

      Juliette Kando 8 years ago from Andalusia

      Come on Philipo, it's not difficult if you hold onto something like a kitchen top or a chest of drawers, or what about holding onto a piece of hip-height railing on a promenade watching the sun setting into the ocean? The beauty is, once you know the moves, you can do them slowly, safely, almost imperceivably anywhere any time.

    • Philipo profile image

      Philipo 8 years ago from Nigeria

      Nice hub. Very informative though difficult to practice. Thanks for sharing.

    • Sue Adams profile image

      Juliette Kando 8 years ago from Andalusia

      Thanks Paul, I'm working hard to complete the EasyFitness series. Stay tuned.

    • paul b profile image

      Paul Bail 8 years ago from Massachusetts

      Body awareness is a good thing. The more the better. I'm looking forward to more installments.