Ankle Pain Relief Stretches - 5 Minute Real Time Routine

In general when stretching the ankles, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the ankle stretches for 30 seconds, but do less reps.

Start off with a 45 second ankle warm up to get the ankle moving and warmed up. This will help get the best results from the stretch.


Calf stretches and soleus stretches can be done sitting or standing and in many different ways. Both of these muscles affect the ankle as well as the knees.

The ankle alphabet is not a holding stretch, but more of an active stretch. It helps get the movements and stretches in all directions of the ankles.


The last two stretches are for the anterior/posterior tibialis (also known as shin splints when irritated), and plantar fascia stretches.

Related Videos:

Ankle Strengthening Exercises & Stretches:

Lateral Sprained Ankle Stretches & Exercises:

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Ankle Pain Relief Stretches - 5 Minute Real Time Routine:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[AskDoctorJo]

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[ChristineHartsfield]

I have taught Vaganova based ballet for 30 years. You are my go to for any student or parent for that matter who comes to me with questions regarding diagnosed injuries. Your warm personality and thorough explanations are a huge help to me in giving rehabbing advice . Thank you for posting these. I know the time and energy it takes to do what your doing and work as a PT too. (My oldest daughter works as a PT). Anyway, may God bless you abundantly for sharing your knowledge and helping so many people. Some can’t see a PT due to serious financial issues. You have no idea how your videos have helped people get back to moving well again and able to resume their jobs and or physical activities.

[smacklol]

i have soccer tryouts and i was recovering from surgery for a month and never got time to train so i’m having extreme ankle pains and this actually helped so much thank you, this was a lifesaver

[spirals_sa]

With only the warm up you helped me remove my 2 weeks pain😅I’m impressed ❤️👌

[hannahhamel]

I can't describe the relief I feel. My ankles have been throbbing for months. This is the first thing that has actually helped. Thank you 😭

[topgallo]

I can’t run bc of my ankle😡 I’m definitely using these tips. Thank you 🙏

[zahavailan]

OK this was great! I didn’t even know that one where you bend your foot underneath that seriously helped

[Ali-xknk]

The warm up got rid of my ankle pain 😂😂

[silentsabbath]

thanks Dr. Jo. I love the "real time" videos. I've put this in my "5 min exercise break" playlist and have done it a few times now. Just wanted to leave a comment as I haven't before. Have a great day!

[alexodonoghue]

As I write this I have a basketball game tomorrow and I really needed my ankle to be better after injuring it from landing incorrectly so I desperately encountered this video only to have 3 weeks of ankle pain almost resolved and I thank you very much for these stretches. It is still a tiny bit sore but I am sure as I continue to stretch the pain will continue to go away. Thanks again for this video 🎉😊

[caseysmpmc]

I had a bad pain in my ankle during training, with a game tomorrow so far feels good

[johnfloyd]

Been having ankle pains while I run this felt amazing thank you

[leebyur]

I'm a football player and do flips on the trampoline and stuff and I just came back from 2 hours of football and my ankle is killing me, but after this my ankle feels 10 times better

[marydiab]

I was having bad ankle pain after my long walks/jogs. I’m so thankful for this video. I follow this video and do both ankles before I go on my jogs now and after I have NO MORE ANKLE PAIN. Seriously, it makes all the difference. The days I was too lazy to do it, I suffered after my walk. It’s so worth the extra 10 mins before exercise or just daily activity!... Cheers Dr. Jo!

[cairiie_]

i sprained my ankle a year back during a basketball game, been having pain in my ankle since. this has been a big help to me, thank you ❤

[HaylanT]

Wow!! Been suffering with ankle and foot pain for the past few weeks to two months. Every time I stand up after sitting for a little while it is painful to walk on my feet. After doing this video once the next morning the pain is 100% gone no stiffness I am super impressed!!! Thank you!!!

[goosemoade]

Had a long day at work on my feet, this helped a lot! I’m going to incorporate it into my after work stretch routine now (:

[blossommimi]

You’re amazing! I feel instant relief after a crazy month of running!

[steveszejna]

Thanks Doctor Jo. You and your pups are fun to watch especially in these tough times.

[carolalexander]

Thank you, Dr. Jo. I'll add these exercises to my foot routine. I love your channel!