flolite.blogg.se - Ankle isometric exercises

Stretching the muscles is important to maintain range of movement as you recover from your ankle sprain. Then slowly pull your toes back up towards you as pain allows.

To do this exercise – start by slowly pointing your toes away from you as pain allows. You can do this exercise in either sitting or lying (SHOW BOTH POSITIONS) Repeat for 20-30 repetitions.ĭo this exercise every 2 hours as pain allows.Įxercise 2 - Ankle Active Plantarflexion and DorsiflexionĪnkle movements in a forward and backward direction is an important exercise to help maintain and improve your range of movement after an ankle sprain. Then slowly turn your ankle to the right and draw circles with your foot as pain allows. To do this exercise – start by slowly turning your ankle to the left and draw circles with your foot as pain allows. You can do this exercise in either sitting or lying. When these become too easy you can progress to the next section if your ankle does not fully recover.ĭuring the early stages of your injury it is important to gently start moving the ankle to help reduce pain and prevent the ankle stiffening whilst you recover.Īnkle rotations are important to help maintain and improve your range of movement after an ankle sprain. These exercises are helpful initially to help restore movement to your ankle. If you have had an acute injury and this is associated with a sudden loss of movement, it is important that you seek health care advice.

Exercising when your pain has started to settle and you are ready to progress to strengthening exercises.

You should not feel an increase in pain or stiffness that last longer than 60minutes the next morning after your exercises.Ĭhoosing the most relevant exercise section for you Your pain or other symptoms should return to your pre exercise baseline within 30 minutes of exercising. If you are in the red area then you can modify the exercises by trying reducing the amount of movement during an exercise, the number of repetition, reducing the weights, reducing your speed or increasing rest time between sets. The guide below will help ensure you are working at the right level:Īim to stay in the green or amber boxes. If these exercises cause a large increase in your pain or after 12 weeks there are no noticeable changes in your day to day symptoms then please contact your GP or NHS Inform for more advice. If the exercises do cause some discomfort then taking prescribed medication from your GP or pharmacist may help you to continue to exercise. These exercises can take up around 12 weeks for you to notice a great improvement. However you should find that the exercises themselves will become easier to do and that you begin to move your ankle more easily. You may find that these exercises may slightly increase your symptoms initially. If there is any doubt about your fitness to do these exercises then please discuss this with your GP. The exercises in the videos below have been provided to help with your ankle pain.