Ankle Sprain Rehabilitation
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- Felicia Weaver
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1 Ankle Sprain Rehabilitation The following exercises are commonly used for rehabilitation following an ankle sprain. However, each surgery is unique and each person s condition is unique. We recommend that you consult with your physician or physical therapist before performing these exercises.
2 Ankle Sprain Phase 1a AROM ankle DF/PF (elevated ankle pumps) AROM ankle 4 way Lie on back with foot elevated up on pillow. Move foot up and down, pumping the ankle. Perform 1 set of 30 Repetitions, three times a day. AROM ankle alphabet Sit with leg supported as shown. Move foot to left, then to right. Move foot toward shin, then downward. Perform 1 set of 30 Repetitions, three times a day. AAROM ankle DF w/elastic Slowly move foot, spelling the alphabet. Do not let hip or knee move. Perform 1 set of 1 Repetition, once a day. Sit as shown, knee straight, calf supported. Grasp elastic or towel and loop around ball of foot. Move foot toward shin, allowing elastic or towel to assist. Use band to stretch ankle. Perform 1 set of 10 Repetitions, three times a day. Hold exercise for 5 Seconds.
3 Ankle Sprain Phase 2a Runner stretch Soleus stretch Stand facing wall, hands on wall. Step forward with foot of uninvolved leg, leaning hips toward wall. Keep rear leg straight with heel on floor. Stand, left leg in front of right. Face wall, hands on wall for support. Slowly bend knees, keeping heels on floor, as shown, until stretch is felt. Repeat with right leg in front. Front ankle stretch Stand at wall. Place top of involved foot down, toes pointed, as shown. Slowly lower body until stretch is felt in front of foot. Hold, relax and repeat.
4 Ankle Sprain Phase 2b AROM ankle PF bil stand AROM ankle PF uni stand Stand, using chair for balance. Raise up on toes, through full range. AROM gait heel walk Stand, using chair for balance if needed. Raise up on ball of injured foot, through full range. AROM gait sideways Lift up balls of feet. Stay on heels, keeping knees straight and walk in a straight line. Walk feet. AROM knee wall slide bil partial w/ball Walk sideways against resistance of band. When this is comfortable try this in a squatted upright position and then backward zig zag. Try to keep toes pointing forward. Perform 1 set of 20 Repetition, twice a day. Resist hip/knee flx (reverse lunge) w/wt Place ball between back and wall. Slowly bend knees to 45 degrees. Hold for 5 seconds, and return to standing position. Maintain proper low back posture. Perform 3 sets of 30 Repetitions, three times a day. Use Ball. Rest 1 Minute between sets. Perform 1 repetition every 4 Seconds. Stand holding weights at side, palms inward. Step back with one leg until rear knee almost touches floor. Front leg should not extend past toes. Push back up forward to a standing position. Perform 1 set of 10 Repetitions, twice a day.
5 Ankle Sprain Phase 2c One leg stand One leg balance with elastic Stand on firm surface with arms at side. Lift on leg and balance on one leg. If needed to maintain balance, raise arms out away from sides. Hold exercise for 20 Seconds. Rocker Board two leg frontal squat Attach elastic to secure object at waist level. Hold elastic in hand. Stand on involved leg, pull on elastic across chest. Adjust tension to appropriate challenge. Repeat with pull from other direction. Perform 3 sets of 15 Repetitions, once a day. Single leg wobble board balance Stand on Rocker Board with both feet perpendicular to rocker bottom. Keep board parallel to ground. Bend knees to about degrees. Keep back and neck straight. Slowly return to start position and repeat. Wobble board circles Stand with involved foot on wobble board. Keep the board steady and horizontal. Progress by closing the eyes. Hold exercise for 5 Seconds. Bosu single jump Stand on board. Hold onto chair for support if needed. Move ankle in circles clockwise, then counter-clockwise. Try to keep edge of board in contact with floor throughout the circles. Stand on BOSU with both feet. Jump up, land on one leg, jump back up and land with other leg.
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