Αποτελέσματα Αναζήτησης
STRETCHING EXERCISES: • Purpose o Improve muscular strength o Regain balance and proprioception o Increase functional abilities o Rehab exercises should be performed for 6 - 8 weeks. • Related activities: o As symptoms improve, slowly return to physical activities such as bicycle, stair climber and elliptical
A PDF document with exercises to strengthen and stretch the muscles, tendons and ligaments of the lower leg, foot and ankle. The program includes stretching, strengthening and balance exercises, with instructions, tips and illustrations.
A PDF document with instructions and illustrations for various exercises to improve ankle symptoms and muscle strength. The exercises include towel scrunch, isometric ankle eversion and inversion, resistance band exercises, and calf raises.
Download a handout with exercises to help you recover from injury or surgery and improve your foot and ankle strength and mobility. The program targets the lower leg muscles, tendons and ligaments under your doctor's supervision.
8. Ankle Stretch If you can, lift your foot from the floor. Pull your toes up toward you. Now point your toes down towards the floor. Repeat 10 times with both ankles. Try these exercises at least three times a week Expect to feel a gentle stretching sensation whilst doing these exercises. Don’t let this put you off. It is just a sign
ANKLE EXERCISES. Keeping back leg straight, with heel on floor and turned slightly outward, lean into wall until a stretch is felt in calf. Hold 20-60 seconds. Repeat 6 times x 3 sets. Do 1-3 sessions per day. ANKLE / FOOT - 1 Isometric Plantar Flexion.
Band Strengthening When movement in the ankle feels comfortable, begin resistance work using an elastic band or tubing. This will further strengthen and support the muscles involved with moving and protecting the ankle. Do 3 sets of 10 repetitions for each exercise. 1) Plantarflexion – Loop the band around your foot so it won’t come off ...
