Jogging & Running/arch/ankle


Nick I don't mean to keep asking you questions but to be honest none of the other "experts" gives me satisfactory answers. My foot/ankle is marginally better than it was but it still is very stiff in the morning and during the day when sitting on the train or at my desk. It is definitely not the Achilles tendon but on the inner side of the ankle into the arch/instep and inner heel. Are there good stretches or strengthening exercises I could do to increase flexibility of these ligaments so I can get back to pain free running (and walking)?


Use the towel eater exercise. This works muscles that rarely get worked well enough.

Have I given you slow heel raises to do?

Work both of these pretty well. If these don't do it for you then you may need to see a physical therapist that can provide manual therapy to your ankle and foot.

Let me know how this does for you.
I'm glad you're pleased with my past answers.

Jogging & Running

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Nick Rainey


I can answer questions about pain and training program. If there is a question about running that I don't know then I'll do some research and make sure I provide you with an answer.


I'm a Doctor of Physical Therapy. I'm a track and cross country coach. I train clients throughout the year. I've helped prepare athletes for their NFL Pro Days. I've written articles on running. Finally, those that I work with have less pain and run faster.

American Physical Therapy Association- Sports Section

The 6 Week Workout Program- I'm the author of this book Research Made Simple for Physical Therapists- I'm the author of this Kindle book

Board Certified Clinical Specialist in Orthopaedic Physical Therapy Doctor of Physical Therapy BS in Exercise Science NSCA- CSCS and CPT USA Weightlifting Level I NPI- Certified Posture Specialist Total Motion Release Level II Certified Dry Needling

Awards and Honors
National Posture Institute's International Perfect Posture of the Year Award 2011 Clinical Excellence Award- Rocky Mountain University of Health Professions Aegis Therapies Scholarship recipient

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