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Exercises. Many people find the following exercises helpful. If you need to, adjust the position so that it’s comfortable. Try to do these exercises regularly. Do each one a few times to start with, to get used to them, and gradually increase how much you do. Range of movement exercises. 1. Achilles tendon and plantar fascia stretch.
Home Exercises. An ankle sprain occurs when the strong ligaments that support the ankle stretch beyond their limits and tear. Ankle sprains are common injuries that occur among people of all ages. They range from mild to severe, depending on how much damage there is to the ligament(s).
about which exercises will best help you meet your rehabilitation goals. Strength: Strengthening the muscles that support your lower leg, foot, and ankle will help keep your ankle joint stable. Keeping these muscles strong can relieve foot and ankle pain and prevent further injury.
Ankle Sprain Protocol. Immediately begin using: Rest from all activities that cause pain or. Place an ice bag on the ankle for 15 to 20. Wrap an elastic bandage from the toes to mid calf, using even pressure. Wear this until swelling decreases. Loosen the wrap if your toes start to turn blue or feel cold.
How to do rehabilitation exercises for an ankle sprain. Start each exercise slowly and use your pain level to guide you in doing these exercises. Ease off the exercise if you have more than mild pain. Following are some examples of typical rehabilitation (rehab) exercises.
Ankle Sprain Home Exercise Program. Long Sitting Calf Stretch with Strap. Reps: 5 Sets: 3 Hold (sec): 15 Weekly: 5x Daily: 3x. Step 1. Step 2. Setup. Begin sitting on the floor with one foot stretched in front of you, your other knee bent, and a strap secured around your foot. Movement.
• Strengthening Exercises: Progression of dorsiflexion, plantarflexion, eversion and inversion from active range of motion exercises to resistive exercises (concentric and eccentric) using weights and resistance bands. • Proprioception Training: Progress from sitting to standing on both legs and then single leg.
