Ankle Sprain Physical Therapy

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Ankle Sprain Physical Therapy - Rehabilitation exercises (rehabilitation) are very important to ensure that the ankles physical therapy are fully healed and there is no reinjury. You can start healing by walking or holding back, while using crutches if needed, if you can do it you won't feel much pain. Start rehabilitation with range-of-motion exercises in the first 72 hours after your injury. Continue with further rehabilitation ankle physical therapy, including stretching, strength training, and balance exercises, for several weeks to the following month.

You can do rehabilitation exercises at home or even in the office to strengthen your ankles.

How to do rehabilitation exercises for ankle sprains

Start each exercise slowly & use your level of pain to guide you in doing this exercise. Reduce exercise if you have more than mild pain. The following are some examples of typical rehabilitation exercises.

Remember that the time & type of rehabilitation exercises that are recommended for you can vary according to the preferences of your doctor or physical therapist.

Range of motion exercises

Range of motion exercises begin right after your injury. Try doing these exercises and then place ice on your ankle, up to 5 times a day. This is easy to do when you watch TV.

Try the following simple range-motion exercises:

- Track the alphabet with your toes, which pushes ankle movements in all directions. Track alphabet 1 to 3 times.

- Sit in a chair with your feet flat on the floor. Gently move your knees to the side while keeping your feet flat. Continue for 2 to 3 minutes.

- Curly towels. While sitting, place your feet on a towel on the floor and tie a towel towards you with your toes. Then, also using your toes, push the towel away from you. Make the exercise more challenging by placing weighty objects, such as soup cans, on the other end of the towel.

Stretching exercises

Start the exercise to stretch your Achilles tendon as soon as you can do it without pain. The Achilles tendon connects the calf muscle in the back of the lower leg to the bone at the base of the heel. Try stretching a towel if you need to sit down, or try stretching your calf if you can stand.

- Stretch towels. Sit with your legs straight in front of you. Place a roll of towel under the ball of your foot, holding a towel at both ends. Slowly pull the towel towards you while keeping your knees straight. Hold this position for 15 to 30 seconds, and also repeat 2 to 4 times. In moderate to severe ankle sprains, it may be too painful at first to pull your toes far enough to feel a stretch in your calf. Use caution, and let the pain be your guide.

- calf stretch. Stand facing the wall with your hands on the wall parallel to your eyes. Place the foot you want to stretch about a step behind your other leg. Keep the heel of your back on the floor, bend your front knee until you feel a stretch in your hind legs. Hold stretch for approximately 15 to 30 seconds. Repeat 2 to 4 times. Repeat the exercise with the back knee slightly bent, still keeping the heel of your back on the floor. This will stretch different parts of the calf muscle.

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Strengthening training

Talk to your doctor or physical therapist about the time to strengthen your ankle exercises. Usually you can start when you are able to stand up without increased pain or swelling.

Do 8 to 12 repetitions of this exercise once or twice a day for 2 to 4 weeks, depending on the severity of the injury to you.

Start by sitting with your feet flat on the floor and pushing it out toward objects that cannot move like walls or heavy furniture. Hold for about 6 seconds, then relax. After you feel comfortable with this, try using a rubber tube that is looped around the outside of your foot for endurance. Push your foot to the side towards the tubing, then count to 10 as you slowly return the foot to the center.

While still sitting, put your feet flat on the floor. Press your injured foot in against your other leg. Hold for about 6 seconds, then relax.

Next, place the heel of your other foot on top of the injured one. Push down with the upper heel when trying to push with the injured leg. Hold for about 6 seconds, then relax.

Balance & control exercises

You can usually start balance & control exercises when you are able to stand without pain. But talk to your doctor or physical therapist about the right time. Also, don't try this exercise if you can't do it easily before your injury. If you think you will feel uneasy about doing these exercises when your ankles are healthy, you risk falling when you try them with injured ankles.

Train your balance at least once a day, repeat about 6 times in each session.

- Stand on your injured leg while holding your arm to the side of the body with your eyes open. If you feel unstable, stand at the door so you can put your hand on the doorway to help you. Balance as long as you can, work up to 60 seconds. When you can do this in 60 seconds, try exercise number 2.

- Stand on only your injured leg & hold your hand to your chest with your eyes open. If you can do it for 60 seconds, try exercise number 3.

- Stand on only your injured leg, hold your arm to the side and close your eyes. If you feel unstable, stand at the door so you can put your hand on the doorway to help you. When you can do it for 60 seconds, try exercise number 4.

- Stand on only your injured leg, hold your arm on your chest, & close your eyes. Balance as long as you can, work up to 60 seconds.

Stretching exercises must be continued every day, especially before and after physical activity to help prevent reinjury. Even after your ankle feels better, continue with strengthening and balance exercises and control the exercises several times a week to keep your ankles strong.

Ankle Sprain Physical Therapy tobiashrapy.com

How to stretch & strengthen your ankles or (ankle exercises to increase strength and range of motion to protect - what you can do) Unfortunately, one of the factors that causes you the greatest risk of having an ankle tear is that you have had an ankle injury. It is very important that you provide adequate rest and recovery time after ankle sprains before continuing normal physical activity.

After your therapist agrees to physical therapy activities, they can recommend a number of the following exercises to support, strengthen, and stabilize the joint:

- Range of motion. This may include flexion and extension movements that are simple, with or without obstacles.

- Static & dynamic balance. These exercises will help build strength in the muscles and ligaments around the joint to support the stability of the ankle.

- Plyometrics. Exercises that require proprioception help restore the body's ability to control balance through muscle memory are also very effective when an athlete is trying to return to peak athletic performance after an ankle injury.

- Glute activation. Strengthening the muscles of the gluteus minimus, medius and maximus will help maintain balance and protect the knee and ankle joints from future injuries.

Inadequate healing after a sprained ankle can result in a loss of range of motion as well as permanent strength in the joint, which causes disruption of athletic performance and even inhibits normal daily physical activity.

Apart from seeking physical therapy, wearing appropriate shoes & support devices such as ankle restraints while practicing or exercising can help in supporting sprained ankles during recovery.