ankle sprain exercises pdf nhs

In most cases the ligaments on the outside of the ankle will be injured. Ankle Strengthening Exercises 1 Resisted Dorsiflexion Sit on a chair or on the floor.

If theres no pain you can repeat this 2 or 3 times.

. Slowly rise up and down on your toes. This gentle exercise helps you to move your ankle in all directions. Tender or painful to touch Reduced.

Foot and pull gently towards you until you feel a. For this reason most people with an ankle sprain will not be given crutches. Hold this for up to 30 seconds and repeat 3 times The Leeds Teaching Hospitals NHS Trust.

The main symptoms are. Exercise 1 Wiggle your toes. Ankle stretch Sit with your legs straight out in front of you.

What causes an ankle sprain. There are several ligaments around the ankle joint which can be sprained. In standing holding on to a surface for support.

Ligaments are strong bands of tissue that connect one bone to another. Your ankle is sprained. We can make this information available in Braille large print audio or other languages on request.

Hold onto something stable for balance. Sit on a chair with your feet flat on the floor. Its an injury to the ankle which normally involves rolling the foot inwards or outwards in excess of your normal movement.

Difficulty moving the ankle normally. This sheet will give you. 4 Prevention Proper athletic footwear will help stabilize your foot during activities and help prevent re-injury or a chronic problem from developing.

The above exercises 4. Extend your leg out and trace the letters of the alphabet in the air with your big toe. These products include free medical guidance from Expert Advisors.

Stand with the leg to be stretched behind the other leg. Early movement and exercise Early weight bearing putting weight through your injured foot has been shown to help your ankle heal more quickly. Sit on a chair with both feet flat on the floor.

APlace a towel around the ball of your injured. Point your foot up then down. Stand on 1 leg with your eyes open for 2 minutes repeat with your other leg when you are able to perform this exercise with.

Bend the sole of the foot inwards then outwards. Ad Understand how your body heals from soft tissue injuries. Slide your injured floor throughout.

Sit on a chair and place a towel on the floor. After 48 hours perform gentle ankle exercises at least three times a day. Simple balance exercises done with the eyes open and eyes closed will help improve your proprioception and prevent recurrent sprains fig10.

You should feel a stretch in the back of your calf. Ankle sprains are a common injury particularly with some exercises like running. Raise your ankle above the level of your hips to reduce swelling.

Slowly back down to the floor. An ankle sprain is an injury to the tough bands of tissue ligaments that surround and. When able stand on the injured leg without holding onto the support.

Dorsiflexion Plantar flexion. Anatomy The ankle joint is supported by ligaments which help to keep the joint stable. Ankle exercises Stage 1.

Progress to the exercises below when your pain is more manageable Single leg stand. What is an ankle sprain. Phase 2 4-21 days The aim during this phase is to restore normal ankle range of.

Do not use ice on your ankle if you have poor sensation over the area an infected. This stretches and weakens the soft tissues and ligaments that support the ankle. An ankle sprain is one of the most common types of soft tissue injury.

Put a towelbandage around the foot of your injured leg and pull it towards you. In sitting or lying slowly pull your toes up towards your head and. Trace the alphabet 1 to 3 times.

Figure 6 Side-to-side knee swing exercise. Repeat 5-10 mes or as much as pain allows. Trace the alphabet with your toe encouraging ankle movement in all directions.

Most ankle sprains will heal within a few weeks but it is important to follow a few simple rules to aid this process and help prevent further injury. It should be safe if you have Stage 2. Put your injured foot on the towel and using your toes bunch the towel up and pull it towards you.

Continue the improvement of your ankle injury after the first 6 weeks. Prac se standing on your injured leg for up to 30 seconds. Even if you have constant pain you should begin to exercise the ankle gently and walk short distances try to walk smoothly and not limp.

It occurs when the foot is moved through a greater range of movement than normal. Ankle sprains normally occur when people go over on their ankle this commonly affects the. Signs and symptoms Typically symptoms of ankle sprains include.

Hold for 10 secs then stretch other leg Repeat 4 times. Return to sport after ankle sprain injuries AE4431 2015 Page 4 of 6 For Review Spring 2018 To help your balance and control. Push up on your toes.

You can use pillows to keep the foot up. A sprain is a stretch or tear of the ligament. There are no definitive time scales for when you should be doing each exercise as everyones injuries are different.

Knee motion Sit in a chair with your foot flat on the floor. Put one foot on top of the other foot. Even a simple ankle sprain can take up to 3 months or more to get back toa high impact sport and fractures even longer.

Try to point the toes of the foot that is on top while preventing any movement with the foot that is 5. Ankle alphabet Sit on a couch or comfortable chair. Motion flexibility and strength.

Figure 5 Alphabet exercise 1. These ankle ligaments could be injured to varying degrees when you sprain your ankle. These exercises are designed to mobilise the joints strengthen the muscles and retain your balance.

Exercises for an ankle sprain. All these things are important to prevent further re-injury. Push your heel down while bending the knee to stretch the achilles tendon.

Made in the USA. Once your injured ankle improves you can perform the following exercises.