Ankle Sprain - Phase 2: Tissue Response - Preparing You For Recovery

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

Tie one end of the band to a table or chair leg. Loop the other end around your foot. Slowly pull the foot toward you. Hold for a few seconds. Do this for 10 times in 3 sets.

To resist eversion, place a loop of elastic tubing around both feet and evert one or both feet against the resistance. Keep the knees still and just turn the foot outward, not allowing the thigh and leg to abduct or externally rotate. Do this for 10 times in 3 sets.

To resist inversion, tie the elastic band or tubing to a structure on the lateral side of the foot. Again, Keep the legs stationary and only turn the foot inward without allowing the hip to adduct and internally rotated 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

 

Photo from: Genesis Orthopedics

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

Inflammatory  Reaction

 

week 2 to 4

Tissue  Response

 

week 5 to 10

Return To Optimal Level Of Function

 

After Full recovery

Prevent  Further  Injury

 

 

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.