ankle sprain exercises pdf kaiser

Sit with your leg straight in front of you. Do these exercises without increasing your pain or swelling.

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Eversion Move ankle as far as comfortable in an outward direction.

. Rubber tubing also called surgical tubing is like a big rubber band. Ankle circles Ankle alphabet Move ankle in a circular direction clockwise and counter. Return to starting position.

After the ankle has healed ask your doctor if you should continue to wear the brace with activity. Acute and Chronic. Keep the forward knee over your ankle.

You should avoid doing any strenuous exercises such as running until the pain and swelling has cleared up but its important to keep moving so that the muscles and ankle dont get stiff. Trace the alphabet with your toe encouraging ankle movement in all directions. Trace the alphabet 1 to 3 times.

Exercises for an ankle sprain. When this stretch is too easytry the standing calf stretch and soleus stretch. Walking can really help with recovering from an ankle sprain so try to stay as mobile as possible.

-- Ankle Sprain Rehabilitation Exercises --- t -. - Strength and balance exercises for the foot ankle and leg - Gradually return to previous activities without pain. Place a rolled towel under the ball of your foot holding the towel at both ends.

These products include free medical guidance from Expert Advisors. Figure 6 Side-to-side knee swing exercise. Youcan doexercises4 and 5when your ankle swelling has stopped increasing.

Sit in a chair with your foot flat on the floor. Try the following simple range-of-motion exercises. Drop your back knee toward the floor.

Put the leg you want to stretch about a step. Stand with your feet shoulder width apart. Start with 10 minutes with low resistance.

In the picture on the right make sure to bend both knees with the stretch. Ankle eversion exercise 1. Assoonasyou can tolerate pressure on the ball of your foot begin stretching your ankle using the 4t9welstretch.

Start some gentle exercises once your ankle is. Continue for 2 to 3 minutes. Step backward with one foot.

FREQUENCY_____ q Star toe touch Mini Lunge. After you feel comfortable with this try using rubber tubing looped around the outside of your feet for resistance. Inversion Move ankle as far as comfortable in an inward direction.

Return to starting position. Knee over your ankle. Stand facing a wall with your hands on the wall at about eye level.

Lateral Ankle Sprains. Slowly move your knee side to side while keeping your foot pressed flat. A stationary bike can be helpful in the healing process without adding stress to the ankle.

Move ankle as far as comfortable in a downward direction. Stand in the center. Figure 5 Alphabet exercise 1.

Trace the alphabet 1 to 3 times. Start by sitting with your foot flat on the floor and pushing it outward against an immovable object such as the wall or heavy furniture. Trace the alphabet with your toe which encourages ankle movement in all directions.

Calf stretching - For the above exercises bring one foot behind opposite leg and hold for 60 seconds. FREQUENCY_____ q Backward lunges. Youmay do exercises 6.

Dorsiflexion Move ankle as far as comfortable in an upward direction. Made in the USA. Ad Control swelling and pain without the use of drugs.

15 Exercises For Your Sprained Ankle