WEBHome Exercises. An ankle sprain occurs when the strong ligaments that support the ankle stretch beyond their limits and tear. Ankle sprains are common injuries that occur among people of all ages. They range from mild to severe, depending on how much damage there is to the ligament(s).
Foot and Ankle Rehabilitation Exercises - OrthoInfo - AAOS
WEBFoot and Ankle Rehabilitation Exercises. To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.
Ankle Sprain: Rehab Exercises - Kaiser Permanente
WEBHere are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain. You will be told when to start these exercises and …
WEBAnkle 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.
WEBIce – use an ice pack on the ankle for up to 20 minutes every few hours. Frozen vegetables wrapped in a tea towel work just as well if you don’t have an ice pack. Compression – some people find it helpful to wear a support bandage on …
WEBAnkle Sprain Home Exercise Program. Long Sitting Calf Stretch with Strap. Reps: 5 Sets: 3 Hold (sec): 15 Weekly: 5x Daily: 3x. Step 1. Step 2. Setup. Begin sitting on the floor with one foot stretched in front of you, your other knee bent, and a strap secured around your foot. Movement.
WEB1. Achilles tendon and plantar fascia stretch. Loop a towel around the ball of your foot and pull your toes towards your body, keeping your knee straight. Hold for 30 seconds. Repeat 3 times on each foot. Take care with this position if you have back problems. Wall push.
WEBKeep your ankle elevated above your heart as much as possible during the day to help reduce swelling and speed up your recovery. Early treatment, specific exercises, and bracing can speed up your recovery, decrease your pain,
WEBAnkle Sprains. Information and exercise sheet. This sheet should be used as a guide to recovery following a simple ankle sprain. It won’t treat all ankle problems. It’s ideal for use after you’ve seen your doctor or physiotherapist and been diagnosed with an ankle sprain.
WEBStart rehab with range-of-motion exercises in the first 72 hours after your injury. Continue with further rehab, including stretching, strength training, and balance exercises, over the next several weeks to months. You can do rehab exercises at home or even at the office to strengthen your ankle.