Ankle Sprain - Phase 2: Tissue Response - Preparing You For Recovery
Photo from: Recreational Equipment, Inc. (REI)
For the first few days following the Injury, patients often are recommended to Immobilize the ankle joint until the swelling and pain subside. However, the journey towards recovery does not end there. Follow these recommendations to increase your chances of successful recovery.
What To Expect?
Getting You Started Towards Recovery
The goal of this stage is to initiate controlled motion as the acute symptoms subside. It is still recommended to provide continued support to the ankle joint by the use of an Ankle Brace or splint during walking activities. You may also continue to use ice as needed for pain management.
Ankle Exercises
Non-weight bearing Active Range of Motion into dorsiflexion and plantarflexion, inversion and eversion, toe curls, and writing the alphabet in the air with the affected foot. Do this for 10 repetitions in 3 sets.
Range of Motion Exercise
Ankle Dorsiflexion: Position and Procedure
Rest the heel of the injured foot on the floor. Pull your toes and foot toward your body as far as possible -pain free range. Release.
Ankle Plantarflexion: Position and Procedure
Rest the heel of the injured foot on the floor. point them away from the body as far as possible in a-pain free range then release.
Ankle Eversion: Position and Procedure
Keep the legs stationary and only turn the foot inward without allowing the hip to adduct and internally rotate.
Ankle Inversion: Position and Procedure
Keep the legs stationary and only turn the foot inward without allowing the hip to adduct and internally rotate.
Foot Ankle Alphabet
You will gently move the ankle through all of its ranges of motion by writing the alphabet in the air with the affected foot.
Photo from: Shore foot& Ankle
Ankle-Towel Exercise
Sitting with the heel on the floor and scrunching paper or a towel and picking up marble with the toes
Exercise for Neuromuscular Control
Using a rocker board to develop control of ankle motions with the patient sitting. When both feet are on the board, the normal foot can assist the involved side. With only the involved foot on the board, the activity is more difficult. Do this for 10 times 3 sets.
Photo from: Therapeutic Exercise: Foundations and Techniques by Carolyn Kisner PT, MS Lynn Allen Colby PT, MS John Borstad PT, PhD
Yellow Theraband Ankle Resistance exercise
Press down, pull back. Loop an elasticized band or tubing around the foot, holding it gently taut.. Press your toes away and down. Hold for a few seconds. Do this for 10 times in 3 sets .
Flexibility Exercises for the Ankle Region
Initiation and Progression of Stretching Restricted motion during the acute stage and adherence of the developing scar usually cause decreased flexibility in the healing tissue and related structures in the region. To increase mobility and stimulate proper alignment of the developing scar, initiate stretching techniques that are specific to the tissues involved. More than one technique may have to be used to regain the ROM
Increase Dorsiflexion of the Ankle The muscles that restrict dorsiflexion of the ankle are the one-joint soleus and the two-joint gastrocnemius. To effectively stretch the gastrocnemius, the knee must be extended while dorsiflexing the ankle. To isolate stretch to the soleus, the knee must be flexed during dorsiflexion to take tension off the gastrocnemius.
Position and Procedure
Long-sitting (knees extended) or with the knees partially flexed. Strongly dorsiflex the feet, attempting to keep the toes relaxed. Do this for 30 Seconds hold times 3 sets
Position and Procedure
Standing on an inclined board with feet pointing upward and heels downward Greater stretch occurs if you lean forward. Because the body weight is on the heels, there is little stretch on the long arches of the feet. Little effort is required to maintain this position for extended periods
Photo from:Physiotherapy Exercises
Learn More About Each of Ankle Sprain's Phases of Recovery and Treatment
week 1
week 2 to 4
week 5 to 10
After Full recovery
Disclaimer:
The information contained in this article is for general information purposes only. The indications provided are not a prescription and cannot substitute the recommendation of a health practitioner. We recommend that you seek the advice of your GP, physiotherapist or health practitioner before buying any item on Back To Sport.
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