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A PDF document with information and exercises for treating and preventing ankle sprains. Learn how to use RICE therapy, stretch, strengthen and balance your ankle muscles.
Download a PDF document with instructions and illustrations for ankle sprain exercises. Learn how to perform ankle pumps, sidelying inversion and eversion, ankle circles, towel curls, heel raises, toes raises, single leg stance, tandem stance, calf stretches and more.
A general exercise program for strengthening and stretching the muscles and ligaments of the lower leg, foot, and ankle. Includes instructions, illustrations, and tips for 10 exercises to prevent injury and improve mobility.
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.
Learn how to do range-of-motion, stretching, strengthening, and balance exercises for ankle sprains. Download a PDF file with detailed instructions and illustrations for each exercise.
Download a PDF file with instructions and video clips for six exercises to strengthen and stretch your ankle after a sprain. Learn how to do calf stretch, ankle plantarflexion, ankle inversion and eversion, ankle alphabet, and single leg stance.
• 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.
