To prevent reinjury, you should perform the following strengthening and balance exercises as instructed by your therapist. Some people with repeated or severe sprains can develop longterm joint pain and weakness. Webmd shows you exercises to help with range of motion, strength, balance, and stability. A crucial part of your rehabilitation is strengthening the muscles that support the ankle. Cushioned shoe inserts can help create less pain in the ankle joint. Foot and ankle conditioning program orthoinfo aaos. With these exercises, keep leg straight out, knee flat on table, and footankle. When you sprain your ankle, the right exercises can speed up recovery and help prevent sprains in the future. Exercises for calf and ankle muscle or joint problems nhs. Ankle sprain exercises pdf, 281 kb information sheet detailing exercises and advice on how to manage ankle sprains back pain exercises pdf, 435 kb information sheet detailing exercises and advice on how to manage back pain. The exercises below form part of an ankle rehabilitation program but are suitable for recovering from a number of ankle injuries. Generally, they should only be performed provided they do not cause or increase pain.
These video shows the whole movement so dont worry if you cant do it all. By exercising regularly the feeling of stiffness and pain will gradually ease. A rocker bottom added to the sole of your shoe can help decrease. Ankle sprain exercises mobility, strengthening and sports. Apr 06, 2017 ankle strengthening exercises with no equipment in this video, im going to show you three exercises you can use to strengthen weak ankles, each of which requires no equipment at all.
After an injury or damage to your foot and ankle, it is important to recover the movement and muscle power so that you can use it normally, and minimise the risk of. Stretching and strengthening exercises for the foot and ankle exercise muscle group numberof repetitionssets numberof days perweek numberof weeks stretching heel cord stretch knee straight. Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Exercise sheets for your patients versus arthritis. This ankle strengthening routine is perfect for injury rehab after ankle sprains and other ankle injuries. Place your hand on the top of your foot and stretch your ankle by gently pulling your toes down. Avoid painful activities to give your ankle time to heal. Active aging ankle weight exercises to strengthen your legs reference a guide from the national institute on aging. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
As this gets easier, progress to singleleg heel raises. Learn how a range of motion exercises can help strengthen an ankle after a sprain. Point your foot up and down within a comfortable range of movement as in picture 1. You may do the following exercises when you can stand on your injured ankle without pain. Stand with your ankle and knee of the affected leg bent with your foot flat on the floor. Stretching and strengthening exercises for the foot and ankle.
You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Sprained ankle range of motion exercises rom and stretches. Rehabilitation rehab exercises are critical to ensure that the ankle heals completely and reinjury does not occur. Treating a sprained ankle can help prevent ongoing ankle problems. Exercise is important to keep your joints moving and helps you keep to a healthy weight. Swimming and other nonweightbearing exercises are best. It is important to maintain a good range of movement, so start stretching the calf of the injured leg exercise 1 and alphabet writing. Simple balance exercises done with the eyes open and eyes.
Ankle exercises and pt for ankle injuries verywell health. Balance exercises stand on your injured foot and attempt to maintain balance. Avoid forceful and strenuous activity, such as running and jumping, until you can walk without it causing any pain. The leaftlet explains how the foot works, what causes foot pain, what can be done to help and outlines a range of exercises that you can do at home without any special equipment. Ankle arthritis can cause significant disability and affect daily living, says saira bilal, md, assistant professor of medicine at the george washington university in washington, d. When you can stand on your injured ankle without any pain you may begin these exercises. Then slowly lower yourself down without holding onto the support.
The information below can help speed up your recovery, decrease your pain and help prevent reinjury. Losing weight if youre overweight can be difficult, but will help ease the pressure on painful feet. Ankle sprain exercises pdf, 281 kb information sheet detailing exercises and advice on how to manage ankle sprains. Three ankle strengthening exercises no equipment required. Range of motion rotate your foot at the ankle in large circles stretching you ankle maximally in all directions as tolerated by comfort. Keeping these muscles strong can relieve foot and ankle pain and prevent further injury. Knee bending exercises 3 knee straightening exercises 5 strengthening exercises 6 aerobic exercise 10 additional resources 10 pain and swelling in your knee can often lead to loss of strength and motion. Ankle exercises sports rehab mobility, strengthening. Eccentric exercises for ankle are exercises that lengthen the muscles around ankle under tension, usually creating an adaptation that improves performance. For more health advice from physiotherapists see leaflets and guides. Reducing the amount of highimpact activity and providing cushion to the ankle joint helps prevent joint damage, says dr. Your pain should ease within 2 weeks and you should recover over approximately a 46 week period. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.
Foot and ankle rehabilitation exercises orthoinfo aaos. Soleus 4 to 5 repetitions2 to 3 sets daily 6 to 8 strengthening calf raises gastrocnemiussoleus complex 10 repetitions3 sets 3. Exercises are to be performed in a stepwise fashion. Jul 03, 2019 our ankle sprain exercises aim to restore pain free range of motion to the joint, strengthen the surrounding muscles, improve proprioception and return you to full competition fitness levels. Ankle alphabet o moving only your ankle and foot, write each letter of the alphabet from a to z. Back pain exercises pdf, 435 kb information sheet detailing exercises and advice on how to manage back pain.
Strengthening the muscles that support your lower leg, foot, and ankle will help keep your ankle joint stable. Foot pain exercises the chartered society of physiotherapy. Knee pain exercises pdf, 310 kb information sheet detailing exercises and advice on how to manage knee. Please let your therapist know if you have any questions or an increase in pain with the exercises. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Exercises at first your ankle will feel stiff and possibly painful. Arthritis in the ankle can lead to pain, swelling, deformity, and instability in the ankle joint. As soon as you can tolerate pressure on the ball of your foot, begin stretching the ankle using some of the following exercises. Ankle sprains are common injuries that can result in lifelong problems. Ome xercise rogram oot and ankle conditioning stretching and. Knee rehabilitation exercises to ensure that this program is safe and effective for you, it should be performed under your doctors supervision. Whipps cross university hospital nhs trust ankle exercise sheet. As your ankle strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets and resistance provided they do not cause or increase pain. Stand behind a chair or counter with both feet flat on the floor.
Ankle home exercise program sprained ankle describes the condition of stretched or torn ligaments in your ankle. Foot and ankle exercises for injury recovery and prevention. Ankle rotations repeat this 10 times with both feet. Nov 17, 2015 the best sleeping position for back pain, neck pain, and sciatica tips from a physical therapist duration.
Add an extra 1 or 2 repetitions every few days as long as you feel comfortable. The tips and exercises listed in this booklet will help lessen your pain and swelling, increase your range of motion, improve. These exercises can help to get you moving normally, and safely, if youve a muscle or joint problem affecting your calf or ankle. The ankle strength exercises in this athome workout are all chosen so as not to require any equipment, and simply use bodyweight. Initial exercises 34 times a day ankle and foot range of movement exercises. Dorsiflexion and plantarflexion pull your foot upwards as far as you. The following ankle strengthening exercises are designed to improve strength of the muscles of the ankle. Ankle stability and movement coordination impairments. Rise up on your toes, hold for 3 to 5 seconds and then lower yourself down. Start by doing 5 repetitions of each exercise, 3 times a day. May 29, 2018 ankle arthritis is a common condition and this article should provide anyone suffering from painful stiff ankles an easy to follow guide to ankle exercises for arthritis. Heel raises standing, balance yourself on both feet behind a chair or table. You can do these exercises anywhere to build ankle strength and ankle stability. Foot and ankle exercises home exercise regime great western.
Ankle strengthening exercises for runners no equipment required. An ankle sprain is a common injury, often caused when the ankle is forced to bend more. Ankle pumps o move your foot up and down as if pushing down or letting up on a gas pedal in a car. Ankle strengthening exercises with no equipment in this video, im going to show you three exercises you can use to strengthen weak ankles, each of which requires no equipment at all. Ankle sprains need to be rehabilitated properly to prevent reinjury or a chronic. They should be used under the guidance of a physician or health care professional.
5 492 1219 1007 1300 958 358 1215 11 758 1081 1232 304 702 66 1277 706 869 822 1604 643 19 919 431 197 523 605 514 613 390 1311 651