Living with ankle pain? Exercise can help improve stability and strength when done correctly. Research shows that targeted exercise therapy is both safe and effective for ankle pain management, particularly for chronic conditions.<h2 id="6ab9e065-03bd-4797-83f6-25f9d41e050a" data-toc-id="6ab9e065-03bd-4797-83f6-25f9d41e050a">🎯 Quick Start Guide</h2><ul><li>Start with seated exercises</li></ul><ul><li>Exercise 2-3 times per week</li></ul><ul><li>Begin with 1-2 exercises only</li></ul><ul><li>Keep pain between 0-5 on a 10-point scale</li></ul><ul><li>Wear supportive, stable footwear</li></ul><hr><h2 id="6fddacb2-a6b6-4a99-b6e5-1e24614399b5" data-toc-id="6fddacb2-a6b6-4a99-b6e5-1e24614399b5">🔧 Equipment Recommendations</h2><h3 id="cfd2f450-de52-44c3-b179-a831bbaa4aa2" data-toc-id="cfd2f450-de52-44c3-b179-a831bbaa4aa2">✅ RECOMMENDED EQUIPMENT</h3>➡️ Cardiovascular MachinesRecumbent Bike<ul><li>Perfect for: Low-impact cardio</li></ul><ul><li>Time: 10-15 minutes</li></ul><ul><li>Form: Keep feet flat on pedals</li></ul><ul><li>Start with: 5 minutes, low resistance</li></ul><ul><li>Progress to: 15 minutes over 2-3 weeks</li></ul>Rowing Machine<ul><li>Perfect for: Full-body workout</li></ul><ul><li>Time: 10-15 minutes</li></ul><ul><li>Form: Control return movement</li></ul><ul><li>Start with: 5 minutes, light resistance</li></ul><ul><li>Focus on proper foot placement</li></ul>➡️ Resistance MachinesLeg Press<ul><li>Perfect for: Ankle strengthening</li></ul><ul><li>Start with: 2-3 repetitions</li></ul><ul><li>Progress to: 2 sets of 10 repetitions</li></ul><ul><li>Form: Press through whole foot</li></ul><ul><li>Use partial range if needed</li></ul><hr><h3 id="762c3322-739a-4b6e-b22d-e2b1ef2c0a7a" data-toc-id="762c3322-739a-4b6e-b22d-e2b1ef2c0a7a">🔄 NEUTRAL EQUIPMENT</h3>Elliptical<ul><li>Use only if comfortable</li></ul><ul><li>Keep resistance low</li></ul><ul><li>Start: 5 minutes</li></ul><ul><li>Maintain upright posture</li></ul><ul><li>Stop if any discomfort</li></ul>Upper Body Machines<ul><li>Safe alternative while ankle heals</li></ul><ul><li>Choose from:<ul><li>Chest Press</li></ul><ul><li>Row Machines</li></ul><ul><li>Lat Pulldown</li></ul><ul><li>Shoulder Press</li></ul></li></ul><hr><h3 id="e9db1851-5c2b-442f-b0a4-f4ee58d005f4" data-toc-id="e9db1851-5c2b-442f-b0a4-f4ee58d005f4">🚫 AVOID</h3>High-Impact Equipment:<ul><li>Treadmill</li></ul><ul><li>StairMaster</li></ul><ul><li>Standing Calf Raise Machine</li></ul><hr><h2 id="744f1264-7eb0-4c7d-b96e-9f23849ea0f0" data-toc-id="744f1264-7eb0-4c7d-b96e-9f23849ea0f0">📋 The SLR Framework</h2>If pain exceeds 5/10, adjust in this order:S - Speed<ul><li>Slow down movements</li></ul><ul><li>Use controlled motion</li></ul><ul><li>Take 2-3 seconds per movement</li></ul>L - Load<ul><li>Reduce weight or resistance</li></ul><ul><li>Return to previous comfortable level</li></ul><ul><li>Start with body weight only</li></ul>R - Range<ul><li>Decrease range of motion</li></ul><ul><li>Keep movements small</li></ul><ul><li>Work within pain-free range</li></ul><hr><h2 id="b5bbfb7b-a414-4c8e-a21f-69ad429ec076" data-toc-id="b5bbfb7b-a414-4c8e-a21f-69ad429ec076">⚕️ When to Get Help</h2>Contact your GP if:<ul><li>Pain lasts more than 24 hours after exercise</li></ul><ul><li>Pain increases during daily activities</li></ul><ul><li>You notice swelling</li></ul><ul><li>Your ankle feels unstable</li></ul><ul><li>You experience clicking or popping</li></ul><hr><h2 id="9ceb18b0-3e6d-4be1-8aab-400a03e23e9d" data-toc-id="9ceb18b0-3e6d-4be1-8aab-400a03e23e9d">⚠️ Safety Tips</h2><ul><li>Warm up with ankle circles</li></ul><ul><li>Start with 50% of planned effort</li></ul><ul><li>Take breaks every 15-20 minutes</li></ul><ul><li>Stop if pain exceeds 5/10</li></ul><ul><li>Consider using an ankle support</li></ul><ul><li>Focus on stability exercises</li></ul><ul><li>Avoid uneven surfaces</li></ul>

Living with ankle pain? 

Exercise can help improve stability and strength when done correctly. 

Exercising With Ankle Pain: Your Guide to Gym Equipment

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Exercising With Ankle Pain: Your Guide to Gym Equipment

Exercising With Ankle Pain: Your Guide to Gym Equipment

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