Ankle sprain rehabilitation

Health care providers and physical therapists report that estimatedly 2 million of people each year suffer from ankle sprain and strains.

Afternoon uncle injury almost 80% of people will experience ankle instability and increase range of motion for normalizing this condition physical therapist will suggest many ankle exercises we have already discussed some of these exercises because now we will take a look on other exercises

Eversion Isometrics Strengthening 

These are the exercises which usually start with isometric contractions which means that your ankle joint doesn’t move during this contraction

You can perform this exercise early after the injury or surgery they will allow you to gently and safely add force to the muscles that support your ankles so it will prevent the immobilization of the ankle muscles and your ankle will remain immovable

This exercise focus on pushing the ankle away from your body for performing this exercise

  • Sit on a chair and place the outside of your injured foot against the table leg or a close door
  • No push your foot outward into the object your foot is against
  • This will cause a contraction of your muscles and your ankle joint should not move during this
  • Hold this for 15 seconds and relax for 10 seconds

Inversion Isometrics

Anatomically the term inversion means towards the midline of your body so in inversion isometric exercises your ankle muscles will be pushed towards inward and as it is an isometric activity your ankle joint will not show any motion

  • Sit comfortably and place the inside of your injured foot against the table leg or a closed door
  • Now slightly push your ankle inward with your foot still on the object It will cause the contraction of the upper muscles and tendons of your ankle during this exercise f9r maintaining the isometricity your ankle joint will not show any motion
  • Hold this for 15 seconds
  • Relax your ankle after that

Resisted Strengthening Dorsiflexion

These excercises are performed with the help of a theraband. This will provide resistance to your movements

This set of exercise will focus on strengthening the muscles around your ankle and will provide added support to the joint perform each exercise 10 to 15 times in a row without any rest

Always make sure that you never tired theraband around your foot ankle or leg in a way that it will restrict your blood flow

This exercise will help to strengthen your anterior tibialis which is a muscle in front of your shin. Here is how you do it.

  • Tie the band around the leg table 
  • place the foot inside the band with the band across the top of the foot
  • Moving only your ankle point your foot back towards your nose while keeping your knees straight
  • Continue to perform this until you feel any discomfort or can’t tilt back any further
  • Hold this position for 2 seconds and release slowly
  • Return back to your neutral position and then repeat the exercise

Resisted Strengthening Plantar Flexion

This exercise helps to strengthen your calf muscle and Achilles tendon it is also used to provide stability to your calf muscles it uses an exercise band to provide resistance
Restore your function

For performing this exercise

  • Loop band under your food and hold the band with your hand
  • Now keep your knee straight and move only your ankle and point your foot forward
  • You may feel tightness in your calf muscle behind your lower leg
  • Continue to perform this until you feel any discomfort or can’t move further
  • Hold the position for 2 second
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