ankle sprain stretches pdf

Rotate it inward and touch the outside of the foot to the floor B. Ankle Pumps Point your toe then pull back toward you as hard as possible.

Kt Tape

Keep both heels flat on the floor and press your hips forward toward the wall.

. Standing calf stretch. Make a loop out of a piece of elastic fitness band and hold it in place either with the leg of a table or chair or with your other foot. Calf Stretch Keeping back leg injured straight with the heel and foot flat on the floor lean into wall until a stretch is felt in the calf.

Hold 30 seconds repeat 3 times. Repeat 20 Times Hold 1 Second Complete 1 Set Perform 2 Times a Day SIDELYING INVERSION Start by lying on your side with the target ankle on the bottom. Keep back knee straight and forward knee bent.

Dorsiflexion Stretch Standing with both knees bent and the injured foot forward gently lean forward bending the injured knee over the ankle while keeping the heel and. Hold 30 seconds repeat 3 times. Increase ankle strength C.

Pull back with the towel or band so that your foot stretches toward you. Perform them twice per day. Acute sprains of the lateral ligament complex of the ankle are among the most common injuries in athletes.

Place the injured foot in front with the toe against the wall. Hold this for a count of 10. Hold the position for at least 15 to 30 seconds.

3 sets x 1 min. Do two sets of 10 to 15. Moving the injured ankle and using the great toe as 2.

Stand facing a wall with your unaffected leg forward with a slight bend at the knee. B Bend your leg at a 90-degree angle and loop the towel around your forefoot. Towel Stretches Sit on a hard surface with your injured leg stretched out in front of you.

Weight bearing helps your ankle heal. Rotate the affected foot to mimic a windshield wiper the pen. Ankle eversion exercise 1.

Pivot the foot outward and touch the inside 2. Repeat 15 to 20 times. Your big toe by only moving your ankle.

Ankle Sprain Ankle Pump. Next move your ankle and foot upwards. While most do not require surgical intervention an understanding of ankle.

Bend your foot up and down at your ankle joint as shown. Edge of the foot to the floor A 3. Consider these home exercises when recuperating from an ankle sprain.

Hold 15 for seconds. Toe Raises Stand facmg a wall hands on the wall for support and balance keep the knees extended fully. With the legs elevated gently flex and extend the injured ankle.

Loop a towel around the ball of your foot and pull the towel toward your body keeping your knee straight. From the seated starting position bring your ankle down and in. Sit on a hard surface with your injured leg stretched out in front of you.

While seated bring your ankle and foot all the way up as much as you can. Your affected leg is straight and behind you with the heel flat and the toes pointed in slightly. Hold each end of the towel or band in each hand with your hands above your knees.

In this foot and ankle exercise program the muscle groups of the lower leg are targeted as well as the tendons and ligaments that control movement in your feet. Hold this position for 15 to 30 seconds then relax. After an injury your ankle will get stiff.

You should be lying so that your foot and ankle are off the edge of the bed or table. Stand with the ball of the foot against the wall Slowly move body towards the wall until stretch is felt. Stand facing a wall and step back with one leg.

Next hold same position but bend the back knee until feel stretch in lower calf. Push heel towards the ground. Ankle out Its important to strengthen the muscles that turn your ankle outwards.

Increase range of motion ANKLE STRENGTH EXERCISES. Do two sets of A-Z two to three times a day. Gently lean forward bending the Injured knee over the ankle while keeping the heel and foot flat on the floor.

Do this slowly while feeling a stretch in your calf. A Loop the towel around your foot and pull back to get a good stretch for 20 seconds. Bend the front knee and try and touch it to the wall without taking your heel off the ground.

Elevate your leg and write the alphabet or do circles with it fig1 and 2. Lean forward until feel stretch in calf. Early movement will help you regain your range of motion and prevent your muscles from getting weak.

Hold for 5 seconds then release. 2-3 times a day. Repeat 2 to 4 times a session up to 5 sessions a day.

Try to write the whole alphabet twice a day. Grade 1 Sprain Mild Slight stretching and microscopic tearing of the ligament fibers Mild tenderness and swelling around the ankle Grade 2 Sprain Moderate Partial tearing of the ligament Moderate tenderness and swelling around the ankle If the doctor moves the ankle in certain ways there is an abnormal looseness of the ankle joint. If your muscles are stiff you can stretch the calf muscles fig3 4.

Standing calf stretches Stand with sprained ankle at the back toes pointed forward heel flat. This stretch will be felt in the ankle close to the heel or 111 the front of the ankle. Hold 15 to 20 seconds Repeat 3 to 5 times.

Foot and Ankle Rehabilitation Exercises - OrthoInfo - AAOS. When this stretch is too easy try the standing calf stretch and soleus stretch.

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