| As promised here are the ankle rehab exercises to | | | | of eversion exercises (turning outside of foot up) to |
| get you back to your daily activities. I will assume you | | | | inversion exercises (turning inside arch upwards)o Point |
| have been using the RICE regime for the first 48 hours | | | | your toe down and up 10 times.o Turn your foot |
| to decrease the inflammation and now as the tissues | | | | inwards 5 times and then outwards 10 times( as if you |
| begin to form we need to encourage a strong and | | | | were trying to touch your little toe to the outside of |
| healthy repair process. | | | | your knee-there are 10 of these and not 5 because |
| If you have read some of my other posts on injuries | | | | you want to be strengthening this direction a lot more |
| you will know that the main reason that injuries do not | | | | as it is the area of weakness from the sprain)o Start |
| fully repair is from lack of appropriate rehabilitation. It's | | | | riding a stationary bike if you have oneo Write the |
| not from lack of ultrasound, lack of bracing, lack of | | | | alphabet in the air with your footo As soon as you |
| laser therapy, lack of chiropractic help nor is it lack of | | | | can, hold onto something for support ad do calf raises. |
| any other therapy. You must get the injured area | | | | Start with doing 5 and see how it feels, and then if you |
| moving as soon as possible after the initial | | | | feel ok gradually build up more repetitions. Make sure |
| inflammatory phase is over (after 48 hours). | | | | when you do these that the pressure is on your first |
| So here are some exercises you want to start doing. | | | | and second toes, you don't want your foot rolling |
| Make sure that you do all of them so that they are | | | | outwards towards the little toes. |
| safe and pain free. These exercises are in | | | | You must strengthen the area so do your calf raises |
| progressions so you will work up to the ones further | | | | with your weight centred over your big and second |
| down the list. You don't want to go re-injuring your | | | | toes at all times.o Do calf raises and hold for increasing |
| ankle. Do them 3-4 times per day and if you feel fine | | | | amounts of time.o When you can stand on one foot, |
| doing them, then increase to 6 times a day. | | | | keeping your weight well balanced. Also try moving the |
| Remember: the key aspects to rehabilitation of a | | | | other leg around in the air to challenge the ankle that's |
| sprained ankle so that you avoid respraining them are | | | | holding your weight up.o Walk around on your toes |
| strengthening the eversion muscles( the muscles you | | | | keeping your weight over the first and second toes at |
| use when you turn your ankle bringing your little toe | | | | all times.o Stand on a pillow and do calf raises on both |
| towards the outside of the knee-the opposite diction to | | | | feet, then on one footo Gently hop.o Stand on one leg |
| the way you twisted it) and proprioception exercises ( | | | | with your eyes closedo Walk sideways, then |
| basically balance skills). | | | | backwardso Hop front to back then side to sideo |
| So before you start make sure that you are careful, | | | | Stand on one leg whenever you can to attain better |
| do each exercise so that it is done safely and in | | | | balance |
| control at all times. These are the basics of the | | | | You may also like to read my article on sprained |
| exercises but you can make up your own as well. | | | | ankles-the rehab secret and decrease your risk of |
| Challenge your balance skills so that your | | | | ankle injuries. |
| proprioceptors reawaken and do double the amount | | | | |