ankle sprain exercises pdf arthritis uk

Exercise Programme Ankle sprains have three phases of recovery and need to be rehabilitated to prevent reoccurrence of injury. Raise both heels up then slowly lower Heel slide.

As healing gets underway it is important that you begin a series of exercises.

. With the front knee bent and the back knee straight bend the front knee towards the wall until the calf in your back leg feels tight. Ankle Stretches Basic Exercises Foot and Ankle Up and Down Move your foot and ankle up and down as far as possible and comfortable without pain figure 1. Keeping the heel on the floor lean forwards to stretch the calf.

Try this set of mobility exercises to. Pull your foot up towards you and push down towards the floor. Ankle sprain Exercises 1.

Chris simple arthritis exercises. Walk on your heels for 30 seconds. Sit with your legs out straight grasp a towel in both hands and loop the middle of the towel over the foot of the leg to be stretched.

Repeat 10 - 20 times. 12 inches from the wall. Trace the alphabet with your toe encouraging ankle movement in all directions.

Either sitting or lying. Repeated ankle sprains can lead to long-term problems including chronic ankle pain arthritis and ongoing instability. EXERCISE HANDOUT ANKLE SPRAIN - Phase 1 The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for.

Relax and repeat 10 times. Phase 1 0-3 days Protect. ONE LEG STAND KNEE TOUCH EYES CLOSED Stand on one leg with your eyes closed and bend your knee up to 90 degrees while your opposite hand touches the outside of your knee.

Trace the alphabet 1 to 3 times. 3 Tip Toe Walking Stand. Rock forward onto toes Transfer your weight.

Foot and ankle mobility exercises - Arthritis Action Foot and ankle mobility exercises Exercises to help you mobilise your feet and ankles. Stage one exercises 3 to 4 times a day Ankle and foot movement exercises. B Repeat a but bring the back foot forward a little so that the back knee is slightly bent.

Ankle sprain exercises pdf arthritis uk Sunday May 22 2022 A sprain is a stretch or tear of the ligament. Figure 6 Side-to-side knee swing exercise 1. Slide heel forwards and backwards keeping the heel in contact with the.

Exercise sheets for your patients Detailed exercise sheets. Ankle sprain exercises PDF 281 KB information sheet detailing exercises and advice on how to manage ankle sprains. Weaken your anklemaking it more likely that you will injure it again.

Move ankle up and down side to side to side Seated Heel Raise Seated. After an ankle sprain its important to start doing exercises again as soon as you can. Point your foot up and down within a comfortable range of movement.

Try do each of the exercises ten times 3-4xday. Balance with eyes closed. Place a pillow under the knee.

Follow each phase as guided below. Repeat these 10 times each. Place your injured foot behind you whilst using a wall or table for support.

30secs 4 Rock back onto heels Transfer your weight from your toes to your heels. Repeat this 10 times. Gently pull the ends of the.

Resistance Band Hip Extension Begin this exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated figure 8. Spread your toes as wide as you can and hold for 30 seconds Scrunch your toes up and try to grip the towel with your foot Hold for 30 seconds Repeat this 5 times on each foot Calf raise. Pull your foot up towards you and push down towards the floor.

Repeat this with the bent and the knee straight. This will help get you back the full use of your ankle by. Exercises Continued 4 In lying with knee straight wrap a towel or dressing gown cord around foot and gently draw foot towards you hold x 20 seconds and repeat x 3.

Below are a few exercises that we would recommend you do regularly. Calf stretch aPlace a towel around the ball of your injured foot and pull gently towards you until you feel a stretch in the calf. You might be stiff and sore but the sooner you get it moving the quicker youll Arthritis Research UK.

Sit in a chair with your foot.

Late Phase Ankle Sprain Ankle Sprains Are An Extremely Common Occurrence They Can Vary From Relatively Min Sprained Ankle Sprain Ankle Rehab Exercises

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