FITOONT PYSIO -ANKLE SPRAIN EXERCISES

Ankle Sprain Exercises with Physical Therapy Protocol – Fitoont

Following an ankle sprain or injury, strengthening and stretching exercises should be performed once you can bear weight comfortably and your range of motion is near full with eliminating the inflammation. There are several types of strengthening and stretching exercises for an ankle sprain. The easiest to begin with are isometric exercises that you do by pushing against a fixed object with your ankle.

Anatomy of the ankle

The ankle is a joint which carries the weight of the body, it is subjected to important constraints. The two bones of the leg meet there: the tibia and the fibula (formerly fibula) and a foot bone: the talus (formerly talus).

The bones that make up the ankle

The ankle joint is formed by three bones: the Talus (formerly talus) fits into a kind of clamp formed by the lower end of the two bones of the leg: the Tibia and the Fibula (formerly fibula).

Ankle ligaments

The ligaments are tightly attached to the bones on either side of the ankle, they hold the ankle and the foot together.
On the outside of the ankle, there are the ligament talo-fibular earlier , the ligament fibulo-calcaneal and ligament talo-fibular posterior .
Inside, the deltoid ligament is thicker and stronger.

Ankle tendons

These are the tendons that connect the muscles of the leg to the bones of the foot, they contribute to the stability of the ankle.

The Achilles tendon connects the calf muscles to the calcaneus (heel), it has a major role in walking, running and jumping.
The fibular tendons allow the foot to turn outwards.
The anterior tibial tendon allows the foot to be lifted and the posterior tibial tendon allows the foot to be turned inward, it also helps support the arch of the foot.

My friends 😍, let’s now some scientific information about ankle sprain to know how can we use exercises correctly

When there is a scientific post and there is useful information like this, we cannot leave it without what we benefit from..

The Ankle Sprain when it comes to the patient, it can have 3 shapes and 3 grades:

1- Grade I Mild – Little swelling and tenderness with little impact on function

It will be a simple tear and there is no tumor, even if it is very simple, and the patient can walk normally, but he cannot carry on one leg for long periods or jump on one leg.

2- Grade II Moderate – Moderate swelling, pain and impact on function. Reduced proprioception, ROM and instability

Here, there will be severing of the ligaments, but not completely, but only partial, and there will be noticeable swelling and pain, and it affects walking, range and function in general.

3- Grade III Severe – Complete rupture, large swelling, high tenderness loss of function and marked instability

Here, there is a complete tear in the ligaments with rigid swelling, and the patient cannot walk at all and has to do an x-ray to see if there is a crack or fracture in the bone, and there is no rupture only in the ligaments.

We want to know how to treat the 3 types and how to make a protocol for Ankle Sprain cases?

Treatment methods of ankle sprain before exercises

– TENS ……………..( 20 Min. )
– Ultrasound ………. ( 5 Min. )
– Ice Pack …………( 15 Min. )
– Massage ……………( 5 Min. )

Strength your ankle after a sprain with these special exercises

Once this has been mastered, you can progress to isotonic exercises, which involve using your ankle’s range of motion against some form of resistance. The photos below show isotonic exercises performed with a resistance band, which you can get from your local therapist or a sporting goods store.

Ankle Sprain Strengthening Exercises

Once you have a good range of motion, joint swelling is controlled and pain is managed, you may begin strengthening exercises.

Step Ups

  • Begin one a short step and slowly step up in a controlled manner while focusing on contracting the muscles of the foot, ankle and leg.
  • Turn around and slowly step down in the same manner. Repeat 20 times several times per day.

Towel Curls

  • While seated and barefoot, place a small towel on a smooth surface in front of you.
  • Grab the towel with your toes. Keep you heel on the ground.
  • Then curl your toes to scrunch the towel as you bring it toward you.
  • Let go and repeat until you’ve moved the towel to you.
  • Repeat the action in reverse to push the towel away from you.

Isometric Exercises

  • Gently push against an immovable object in four directions of ankle movement: up, down, inward, outward.
  • Hold 5 seconds and repeat 10 times, several times a day.

Tubing Exercises

  • Use elastic tubing to create gentle resistance as you move through a full range of motion.
  • Wrap the elastic band around the ball of the injured foot and resist the band as you move your ankle up, down, inward and outward.

These exercises incorporate the four movements of the foot:

  • Inversion, eversion, plantar flexion and dorsiflexion. Perform 3 sets of 15 repetitions for each movement.

Toe Raises

  • Stand with your heel over the edge of a step.
  • Raise up on the ball of your foot.
  • Hold for 3 seconds and slowly lower your heel to the start position.
  • Repeat 20 repetitions several times a day.

Heel and Toe Walking

  • Walk on your toes for 30 seconds. Switch and walk on your heels for 30 seconds.
  • Build up to one minute on toes and heel alternate for 5 to 10 minutes.
  • Perform several times per day.

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We have known all the types of exercises needed for an ankle sprain, let’s now divide these exercises to know how to perform them with pictures and develop them

1

ankle sprain exercises, ankle injury physical therapy
  • Place your ankle in the “down and in” position against a fixed object such as a couch.
  •  Hold this position for a count of 10.
  •  Repeat 10 times.

2

  • Place your ankle in the “up and out” position against the same object.
  • Hold this position for a count of 10.
  • Repeat 10 times.

3

  • Push your ankle down against a fixed object and hold for a count of 10. Repeat 10 times.
  • Push your ankle up against a fixed object and hold for a count of 10. Repeat 10 times.

4

  • Using a resistance band around your forefoot.
  • Hold the ends of the band with your hand.
  • Gently push your ankle down as far as you can.
  • Then back to the starting position.
  •  Repeat 10 times.

5

  • Tie the resistance bands around a fixed object and wrap the ends around your forefoot.
  •  Start with your foot pointing down and pull your ankle up as far as you can.
  •  Return to the starting position and cycle your ankle 10 times.

6

  • Tie the bands around an object to the outer side of your ankle.
  •  Start with the foot relaxed and then move your ankle down and in.
  •  Return to the relaxed position and repeat 10 times.

7

ankle sprain exercises, ankle injury physical therapy
  • Tie the ends of the bands around an object to the inside of your ankle and hold your foot relaxed.
  • Bring your foot up and out and then back to the resting position.
  • Repeat 10 times.

Once you have regained the motion and strength in the ankle sprain with the exercises, you are ready for sporting activities such as gentle jogging and biking. After you feel your ankle strength is approximately 80% of your other side, then you can begin cutting or twisting sports.

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Now we will do proprioceptive exercises like balance, coordination and agility for an ankle sprain

8

  • Stand with your affected leg on a pillow.
  •  Hold this position for a count of 10.
  •  Repeat 10 times.

9

ankle sprain exercises, ankle injury physical therapy
  • Stand on your affected leg with the resistance band applied to your unaffected leg.
  •  Bring your unaffected leg forward and then back to the starting position.
  •  Repeat 10 times.
  •  Start slowly and progress to a faster speed for a more difficult workout.

10

  • Again, start slowly and increase your speed at your own pace, moving the unaffected leg forward and then back to the starting position.

11

  • For a more advanced ankle sprain exercises, swing your unaffected leg behind you and then back.

 

 

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How to do ankle sprain exercises?

Count to 10 with each move. Then relax for 5-10 seconds. Do each exercise once a day for 10 repetitions. You can increase the number of repetitions when you can do the exercises more easily or when the pain and inflammation decreases.

12

  • Lean against a wall with your right foot back.
  • Your right knee should be locked and your heel should touch the ground.
  • Lean forward until you feel a stretch in the back of the leg.
  • Stretch without causing pain.
  • Count to 10 and then switch to the other leg.
  • Repeat the movement 10 times.

 

 

 

13

ankle sprain exercises, ankle injury physical therapy

  • Lean against a wall with your right foot back.
  • Keep your heel on the ground as you bend your right knee.
  • Lean forward until you feel a stretch in the back of the leg.
  • Stretch without causing pain.
  • Count to 10 and then switch to the other leg.
  • Repeat the movement 10 times.

 

 

14

  • Sit on a chair. Cross your right leg over your left hip.
  • Bring your ankle about 5 cm to your hip.
  • Grab the tip of your foot with your left hand, pull it to the left side and stretch your ankle.
  • Count to 10 and then switch to the other leg.
  • Repeat the movement 10 times.

 

 

15

  • Lie down on a bed or sofa and let your right foot hang over the edge.
  • Think of your big toe like a pencil and draw a circle in the air with wrist movements.
  • Draw 10 circles clockwise and then counterclockwise.
  • Repeat with the other foot.

 

 

16

ankle sprain exercises, ankle injury physical therapy

  • Sit on the chair.
  • Lay a towel on the floor.
  • Keeping the heel of your right foot on the ground, try to grab the towel with your toes and pull it towards you.
  • Pull the towel out as far as you can, then flatten it again.
  • Do 5 reps and switch to the other leg (if the movement feels too easy, you can put a weight on the other end of the towel, like a book).

 

 

17

  • Stand with your feet slightly closer than shoulder-width apart.
  • Balance on your left foot.
  • Swing your right foot forward, then back. Repeat 10 times.
  • Then switch to the left foot.
  • You should perform the movement from the hip with your knee locked or slightly bent. Then, similarly, swing your feet alternately in the right-left direction.
  • If the movement feels too easy, try to do it with your eyes closed.

 

 

18

ankle sprain exercises, ankle injury physical therapy

  • Stand with your feet slightly closer than shoulder-width apart. Balance on your left foot.
  • Swing your right foot forward, then back. Repeat 10 times.
  • Then switch to the left foot.
  • You should perform the movement from the hip with your knee locked or slightly bent.
  • Then, similarly, swing your feet alternately in the right-left direction. If the movement feels too easy, try to do it with your eyes closed.

 

 

19

  • Stand by holding onto the back of the chair.
  • Stand on your toes for 2 seconds, then slowly lower for 2 seconds until your heels touch the floor.
  • Do 10 repetitions. If the exercise feels easy, rise on one leg at a time.

 

 

20

  • Sit on the chair.
  • Keeping your right heel on the ground, lift the toe into the air, then lower it to the ground.
  • Do 10 reps and switch to the other leg.

 

21

ankle sprain exercises, ankle injury physical therapy

  • Imagine four squares on the floor divided by two vertical lines in the shape of a cross.
  • Jump from box 1 to 2, 2 to 3, 3 to 4, then 4 to 1 again with both feet. You should always face forward.
  • The contact of your heels with the ground should be cut off during the jump and should be fully grounded on the landing.
  • Then do the exercise in directions 1-4, 4-3, 3-2, 2-1. Do 10 times, 5 repetitions in both directions.

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References:

1- Efficacy of exercise therapy and manual mobilization in acute ankle sprain
2- Supervised exercises for adults with acute lateral ankle sprain
3- Acute ankle sprain exercises : an update
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