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Exercises for ankle sprain STRENGTHENING, BALANCE AND STABILITY EXERCISES


DORSI AND PLANTAR FLEXION STRETCH Sit with your legs stretched out in front of you and one knee bent. With a rolled up towel placed under your affected ankle to raise your heel off the floor - point your toes away from you and then flex them up so they point towards the ceiling.


SETS REPS 1


5


EVERTOR STRETCH Sit on a chair with your affected ankle resting on the knee of your other leg. Take hold of your affected ankle and gently rotate it so that the sole of your foot is facing upwards towards the ceiling. You should feel a stretch in the muscles on the outside of your affected leg. Hold for 20-30 seconds.


SETS REPS 1


5


GASTROCNEMIUS STRETCH Lean against a wall or chair for support, take a small step forward with one leg, stand with both heels in contact with floor. Bend the front knee (keeping the back knee straight) and your head up and hips forward. You should feel a stretch in your calf. Hold for 20-30 seconds.


SETS REPS 1


8


SOLEUS STRETCH Keep the same position as above but bend the back knee (instead of keeping it straight) while keeping the heels on the floor. Again you should feel this stretch in your calf area, although this stretches a different muscle. Hold for 20-30 seconds.


SETS REPS 1


8


The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.


ANKLE FLEXION WITH A BAND - STRENGTHENING EXERCISE Attach a Theraband to a piece of securely placed furniture in front of you. Then tie the other end around the toes of your affected foot. Sit down far enough away so that the resistance on the band is sufficient and then flex your foot so your toes point to the ceiling.


SETS REPS 3


15


INVERSION WITH A BAND - STRENGTHENING EXERCISE This time attach the band to something at 90 degrees to your leg as in the picture. The resistance needs to be sufficient so that you feel your muscles working. This time invert your ankle so the sole of your foot is facing your other ankle.


SETS REPS 3


15


SINGLE LEG BALANCE - BALANCE EXERCISE Stand on your injured leg and balance for 15 seconds. When you can achieve this comfortably progress to holding your arms out to the side while balancing on the injured leg and then progress to closing your eyes.


SETS REPS 3


15


SINGLE LEG BALANCE WITH LEAN - BALANCE EXERCISE This exercise is similar to the one above however this time lean forward while you balance on your leg. Start with holding the balance for 15 seconds and progress to one minute.


SETS REPS 3


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