Professional Physical Therapists Near Me in Jersey City, NJ

Interested in physical therapy “near me” or looking for a change? Professional physical therapists at Twin Boro Physical Therapy in Jersey City, NJ are here to help residents rehabilitate from injuries, recover from illness, and prevent future discomfort.

At Twin Boro Physical Therapy, we are committed to helping every patient succeed. We are dedicated to upholding a high standard of care, and we promote continual education and modern treatment techniques in each of our clinics. When you work with us, you can feel confident you are setting yourself up for success.

At-Home Exercises to Strengthen the Ankle

While not all ankle injuries are preventable, adding some simple at-home exercises into your daily routine can help strengthen the ankle, prevent stiffness, and decrease the likelihood of injury. Our top 5 at-home non-weight-bearing exercises include:

Dorsiflexion

Dorsiflexion is the movement of your ankle towards your shin. This motion can increase the flexibility of the ankle and reduce discomfort when walking. To perform this exercise, follow these steps:

1. Sit on the ground with your knees straight in front of you.
2. Flex the affected foot while keeping the leg straight.
3. Concentrate on pulling the toes backward, towards your shin.
4. Return your foot to its normal position.
5. Hold this position for 5 to 15 seconds.
6. Repeat 5 to 10 times.

Plantar Flexion

This is the opposite of dorsiflexion, and involves pushing your toes towards the ground and away from your body.

1. Sit on the ground with your knees straight in front of you.
2. Point the affected foot while keeping the leg straight.
3. Concentrate on pointing the toes towards the ground as fall as you can.
4. Return your foot to its normal position.
5. Hold this position for 5 to 15 seconds.
6. Repeat 5 to 10 times.

Inversion

Inversion involves rotating the inside of your foot towards your midline. 

1. 1. Sit on the ground with your knees straight in front of you.
   2. Rotate the sole of your foot so that it faces your other leg.
   3. Concentrate on rotating the foot inwards, feeling a stretch on the outside of the ankle.
   4. Return your foot to its normal position.
   5. Hold this position for 5 to 15 seconds.

• Repeat 5 to 10 times.

Eversion

Eversion is the opposite of inversion. 

1. Sit on the ground with your knees straight in front of you.
2. Rotate the sole of your food to point away from your other leg.
3. Concentrate on rotating the foot outwards, feeling tension on the outside of the ankle.
4. Return your foot to its normal position.
5. Hold this position for 5 to 15 seconds.
6. Repeat 5 to 10 times.

Writing Words

Writing words can help increase ankle mobility in a fun and easy way.

1. Sit on a chair and let your foot dangle.
2. Using your toes as your “writing utensil,” pick a word or phrase and write it with your toes. If you can, try to write whole sentences, or make your way through the alphabet.

Let’s Get Started!

Physical therapy is a great way to promote overall health and achieve a pain-free daily life. Twin Boro Physical Therapy in Jersey City provides convenient access to high-quality professional care “near me.” To get started today, call 201.792.3840 or visit our website.