Full Answer
What does a typical ankle rehabilitation programme look like?
Oct 13, 2017 · Concluding the three part series, the final stage in rehabilitation is centered on improving ankle and foot strength, stability, as well as addressing any balance deficits. ... Ankle Alphabet – Move the foot and ankle only by pretending your big toe is a pen, and draw the alphabet using capital letters. Perform 1-2 times a day. ...
What is the alphabet ankle exercise?
Aug 06, 2014 · I will continue to guide you through the treatment plan on how to rehabilitate your ankle in this three part series by addressing the progression from the acute phase into the intermediate phase. Sprains are categorized as Grade I, II, or III. A Grade I …
How to do rehabilitation exercises for an ankle sprain?
Sep 06, 2021 · To improve muscular flexibility around your ankle after a fracture, you can perform a few different exercises. 1 . Towel calf stretching can improve the flexibility of the muscles on the back of your lower leg. Simply wrap a towel around your toes and give a slow, gentle pull to stretch your calf. Standing runner's stretches can also be done ...
What is ankle rehabilitation and why is it important?
Mar 13, 2022 · Compression: Use compression in the early phase of ankle sprain treatment. Using an elastic wrap (like an Ace bandage), wrap the ankle from the toes all the way up to the top of the calf muscle, overlapping the elastic wrap by one-half of the width of the wrap. The wrap should be snug, but should not cut off circulation to the foot.
What is the ABC ankle exercise?
Ankle Alphabet (Flexibility)Sit on the floor with your legs straight in front of you.Rest your right calf on a rolled-up towel. Use your foot to write the letters of the alphabet in mid-air.Repeat this exercise 3 times a day, or as instructed.
Which ABC exercise is used for strengthening the ankles?
Ankle alphabet Sit with one leg extended out in front. Place a pillow under the calf so that the foot hangs over the other side. Use the big toe to draw the letters of the alphabet in the air. Repeat the exercise several times on each side.
What is the rehabilitation for a sprained ankle?
Standing calf stretch Place your injured ankle about one step back and your good foot forward. Keeping your back heel flat on the floor, slowly bend the knee of your good leg until you feel a moderate stretch in the calf on your injured side. Repeat this 3 times, holding for 30 seconds.
How do you do the ABC exercise?
0:301:24Drawing the Alphabet - Ankle Rehabilitation Exercise ... - YouTubeYouTubeStart of suggested clipEnd of suggested clipSo the first one you can do is just drawing the alphabet. This is your foot up or on the ground orMoreSo the first one you can do is just drawing the alphabet. This is your foot up or on the ground or you can actually be on the ground.
How do you train ankle strength?
All you need is a chair or object to hold onto for added stability.Stand up with legs directly under your body or as they feel best naturally.Shift your weight from both feet onto one foot. ... Hold for a few seconds at least, adding time as you improve.Switch legs and repeat.Repeat each set.Jun 17, 2020
How do you do ankle circles?
Ankle Circles InstructionsStand upright with your feet hip-width apart and your arms by your sides.Shift your weight to the right leg and point your left toes down into the ground.Start rotating your left foot, making small circles with your ankles.Repeat the exercise with your right foot.
Can you walk grade 3 ankle sprain?
Grade 3 sprain The joint probably isn't functional because it's too unstable, and movement creates intense pain. If you have a grade 3 sprain in the ankle, for example, walking usually isn't possible. Grade 3 sprains often require a brace or cast for at least a couple of weeks.
How do you rehab a medial sprained ankle?
Towel stretchSit with your legs extended and knees straight.Place a towel around your foot just under the toes.Hold each end of the towel in each hand, with your hands above your knees.Pull back with the towel so that your foot stretches toward you.Hold the position for at least 15 to 30 seconds.More items...
How long does a grade 3 sprain take to heal?
Grade 3 injuries are more severe in nature and often involve full tearing of the ligament and possible bone fracture. The length of time to recover from grade 3 ankle sprains could be 3 months or more.Aug 31, 2016
How do you do a 4 way ankle?
0:103:064-way ankle strengthening: Huntington Physical Therapy (HPT ...YouTubeStart of suggested clipEnd of suggested clipHe's going to first wrap the rubber band. Around his right foot and then pull it taut with his armsMoreHe's going to first wrap the rubber band. Around his right foot and then pull it taut with his arms and then step on it with his uninvolved foot now as you can see he's got the band tight.
What is toe touches?
Stand on your right leg with your left leg slightly behind you, raised off the floor. 2. Place your arms straight out to your sides at shoulder height. 3. Bend your right leg at the knee and squat down to touch your left hand to the toe of your right foot, then come back up.
How do you do a single leg balance?
Standing on one leg is another common balance exercise:Stand with your feet hip-width apart and your weight equally distributed on both legs. ... Hold the position as long as you can maintain good form, up to 30 seconds.Return to the starting position and repeat on the other side.More items...
How to do the alphabet exercise?
ALPHABET Using the big toe and moving from the ankle joint, trace the alphabet for about 5 minutes. This exercise can be done a number of times a day. TOWEL/CRUTCH STRETCH Pull the foot back until you feel a stretch at the calf. Hold the stretch for 15 seconds , do 3-5 reps, 1-3 times a day.
How to stretch your Achilles?
Bend the knee slightly, moving the hips forward and down until you feel a stretch at your Achilles. Hold for 30 seconds, do 3-5 reps, 3-5 times a day. CALF STRETCHES Heel flat on the floor. Lock the knee straight and move the hips forward until you feel a stretch at the calf.
How to treat swollen ankles?
Phase I Ankle Rehabilitation 1 REST: Keep your standing and walking activities to a minimum while swelling is a problem. 2 ICE: Use an ice pack in a moist towel for 10-15 minutes intermittently to decrease swelling. 3 COMPRESSION: With prolonged standing or walking, use an ace or ankle sleeve for pressure. 4 ELEVATION: Elevating the ankle above the chest will help decrease swelling. 5 MEDICATIONS: Medications as recommended by your physical therapist or doctor.
How to walk with crutches?
CRUTCH WALKING If you are using crutches, try to walk as normal as comfortable. Use the crutches as much as needed to take weight off the ankle, and relieve pain, but try to use a normal heel-to-toe motion with as much pressure through the foot that is comfortable.
How to do a push up and down?
Using your hand for resistance, push into your hand with your forefoot and hold 5. seconds. Push to the inside, to the outside, up and down. Do 3 sets of 10-20 repetitions each direction, daily. ALTERNATE: Instead of using your hand for resistance, you can push against the leg of a table or heavy chair.
How to do plantarflexion?
Perform plantarflexion and dorsiflexion movement by initially using an exercise band. I recommend using a Thera-Band Exercise Band . As your pain improves, you can progress to standing heel and toe raises as long as you don’t experience more than a mild increase in pain levels.
How many heel raises can you do in a row?
Heel/Toe Raises – A person should be able to perform 25 heel raises in a row with only minimal fingertip assistance on a counter top. A normal amount of calf strength would be considered once you can perform 25 heel raises.
How to use crutches to unweight your foot?
If you have been using a crutch to unweight the foot, then start the progression to weight bearing during walking. If you have been walking, then increase the amount of weight you have been putting on the ankle and foot. At this time, the focus will be to normalize your walking pattern. This means having a good heel strike, rolling onto the foot into full weight bearing on the leg, and then propelling forward with a good toe off. You will continue to use the crutch as long as needed until you can walk nearly normal without limping. Until then, utilize the crutch to unweight the leg and foot as much as necessary to perform a nearly normal walk or gait sequence.
How to get better at balance?
Stand on one foot. Initially, you may need to use your hand (or a finger) on a counter top for added support. As the pain subsides and your balance improves, you may need to increase the difficulty level. As you progress, balance will become of greater importance.
Can a sprain ankle happen to anyone?
A nkle sprains are one of the most common and prevalent musculoskeletal injuries. Although more likely to occur in children, ankle sprains can happen to anyone anytime. In my last post, Ankle Sprains – Acute Phase (Part I of III), I addressed how to handle the initial acute phase of an ankle sprain. I will continue to guide you through the treatment plan on how to rehabilitate your ankle in this three part series by addressing the progression from the acute phase into the intermediate phase.
How to do ankle flexion?
Just pump your ankle forward and backward into plantarflexion and dorsiflexion movement. Perform 10-15 repetitions several times a day on both feet. Ankle Alphabet – Move the foot and ankle only by pretending your big toe is a pen, and draw the alphabet using capital letters. Perform 1-2 times a day.
How to get rid of ankle pain?
As pain subsides, progress the side to side motion as well as all other motions. Recommended Exercises: Ankle Pumps – A very easy exercise. Just pump your ankle forward and backward into plantarflexion and dorsiflexion movement.
How long does it take to recover from a sprain?
At this point in your recovery, you are likely three to seven days since the initial injury. This phase of rehabilitation can last from seven days to several weeks before progressing into the final phase of rehabilitation (and ultimately, back to full function). Progression out of the intermediate phase is always symptom dependent.
What is a grade I sprain?
Sprains are categorized as Grade I, II, or III. A Grade I sprain is the most common. It’s typically associated with only mild damage to the ligament, and instability doesn’t affect the joint. A Grade II sprain is a partial tear to the ligament and is usually associated with some laxity (hypermobility). If this occurs, it’s best to wear a brace ...
Can you walk without limping?
You will continue to use the crutch as long as needed until you can walk nearly normal without limping. Until then, utilize the crutch to unweight the leg and foot as much as necessary to perform a nearly normal walk or gait sequence. Range of Motion (ROM) – Start to increase the range of motion of the ankle.
Can swelling come and go?
There will likely be some swelling. It is typical for some amount of swelling to come and go. It will be directly related to how long you are on your feet and your general lower extremity circulation. I highly recommend you continue to wear compression stockings during this time.
How to get better at standing on one foot?
Standing on one foot. Initially, you may need to use your hand (or a finger) on a counter top for added support. As the pain subsides and your balance improves, you may need to increase the difficulty level. As you progress, balance will become of greater importance (to be addressed in Part III).
How to improve ankle ROM?
Some simple exercises to do to improve your ankle ROM may include moving your ankle by pointing your toes up and down as far as possible, and moving your foot in and out, motions called inversion and eversion. Hold each position for a few seconds, and perform 10 to 15 repetitions.
What to do after ankle fracture?
Plyometric Exercise. If you participate in high-intensity sports, you may want to perform plyometric exercises like jumping and hopping to prepare for a return to the sport after an ankle fracture.
What to do if you have a broken ankle?
If you have suffered a broken ankle, you may benefit from the skilled services of a physical therapist to help you return to optimal function once your fracture has healed. Your physical therapist (PT) may use various treatments and modalities to help control your pain or swelling or to improve the way your ankle moves.
How to strengthen ankles?
Kneel down with your ankle and toes pointed, and gently press upon your foot to stretch the front of your lower leg. Hold each stretch for 15 to 30 seconds. Then move on to the next exercise group—ankle strengthening. 3.
How to get rid of a swollen ankle?
Simply play the band around your toes, and have someone hold it as you move your ankle into dorsiflexion, plantarflexion, inversion, and eversion. Perform 15 to 20 repetitions of each exercise, and stop if you feel any sharp pains.
What happens after a fractured ankle?
After a period of immobilization in a cast or brace, you may notice that the muscles around your ankle have become significantly weakened. This is common after an ankle fracture, and your PT will likely prescribe exercises to improve your ankle strength. 1
How to improve flexibility after ankle fracture?
Flexibility Exercises. To improve muscular flexibility around your ankle after a fracture, you can perform a few different exercises. 1 . Towel calf stretching can improve the flexibility of the muscles on the back of your lower leg. Simply wrap a towel around your toes and give a slow, gentle pull to stretch your calf.
How to get rid of a swollen thigh?
Start by sitting with your foot flat on the floor and pushing it outward againstan immovable object such as the wall or heavy furniture. Hold for about 6seconds, then relax.
Can a sprained ankle cause long term pain?
Ankle sprains are common injuries that can result in lifelong problems. Some people with repeatedor severe sprains can develop long-term joint pain and weakness. Treating a sprained ankle canhelp prevent ongoing ankle problems.
