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The ankle joint is where three bones meet — the tibia (shin) and fibula (thin bone outside of leg) and the talus (ankle bone) above your heel. Ankle muscles and the tendons dynamically control, move and protect ankle joint. When ankle muscles lose control or when ankle ligaments are not protected, ligaments get overstretched, resulting in an ankle sprain or ligament rupture.
Under such a condition, performing certain ankle joint exercises can help in quickly resuming back to pain-free and normal activities of daily living.
Major Causes of Ankle Pain:
Why Should You Do Basic Ankle Stretching?
To restore movement to the ankle and improve flexibility of muscles crossing the ankle
What Should You Do?
Ankle Stretch 1: Foot and Ankle Up and Down
Source – http://www.physioadvisor.com.au/
How to do this?
Move your foot and ankle up and down until you feel a moderate stretch without pain. Repeat this movement 10 – 20 times.
Ankle Stretch 2: Foot and Ankle In and Out
Source – http://www.physioadvisor.com.au/” rel=”nofollow noopener” >http://www.physioadvisor.com.au/
Move your foot and ankle in and out until you feel a moderate stretch without pain. Repeat this movement 10 – 20 times.Ho` to do this?
Ankle Stretch 3: Alphabet Writing with Ankle
Source – http://www.physioadvisor.com.au/
How to do this?
Using foot and ankle movements to hypothetically draw the alphabets from A – Z. Use movements as large as possible until you feel mild to moderate stretch (provided it does not pain). Repeat with lower case letters.
Why Should You Do Ankle Strengthening Exercises?
To improve strength of the muscles of the ankle
What Should You Do?
Strengthening Exercise 1: Ankle Dorsiflexion &Plantarflexion with Resistance Band
Source – http://www.bloomtofit.com/
How to do this?
Take a resistance band around your foot as demonstrated in the image. Slowly move your foot and ankle up or down against the resistance band as far as possible and comfortable without pain. Repeat this movement 10 times.
Strengthening Exercise 2: Ankle Eversion &Inversion with Resistance Band
Source – http://www.bloomtofit.com/
How to do this?
Take a resistance band around your foot as demonstrated in the image. Slowly move your foot and ankle inwards (left ankle) or outwards (right ankle) against the resistance band as far as possible and comfortable without pain. Repeat this movement 10 times.
Ankle functional exercises are performed only after consulting the doctor or physiotherapist.
Why Should You Do Ankle Functional Exercises?
To make everyday activities easier and reduce the risk of injury
What Should You Do?
Functional Exercise 1: Heel toe Walk
Source – http://1.bp.blogspot.com/
How to do this?
Put one foot in front and raise it up on to the tip toes.Swing the back leg forwards and raise up on to the toes again.Repeat this walking across the room.
Functional Exercise 2: Resistance Band Jump
Wrap a resistance band around the waist and anchor it from behind. Perform side to side or forward and backward jumps.
Source – https://experiencelife.com/
How to do this?
Put one foot in front and raise up on to the tip toes.Swing the back leg forwards and raise up on to the toes again.Repeat this walking across the room.
Ways to Prevent Ankle Pain:
Caring for Ankle Pain at Home
Follow RICE method (Rest, Ice, Compression, and Elevation) for immediate at-home treatment of ankle pain
Ways to Manage Ankle Pain: