Sprained ankle treatment is something that you can do at home, at the gym or at work. This is how to get a stronger ankle, recover quicker and get back out there faster and better than ever! Following on from the first post on ankle sprains, here we will cover a comprehensive rehab regime.
Sprained ankle treatment needs to include:
Sprained ankle treatment is something that you can do at home, at the gym or at work. This is how to get a stronger ankle, recover quicker and get back out there faster and better than ever! Following on from the first post on ankle sprains, here we will cover a comprehensive rehab regime.
Sprained ankle treatment needs to include:
- Range of motion exercises
- Proprioception exercises
- strengthening exercises
And most importantly these need to be gradually progressed so that your body is challenged just enough! Your body adapts to the forces that go through it, so if you challenge that ankle sprain (or any other part of your body) it will adapt and be better for it!
Proprioception Retraining: Proprioception is the ability for you brain to know where you body is in space. If this is decreased, you have poor balance and increased chance of re-injury. sprained ankle are the worst injury in the body for impaired proprioception and needs to be addressed.
1. Single leg standing(SLS): Begin by standing on one leg on a solid surface, when you can do this for 60 seconds:
– SLS on a folded up towel, layers of towels are great to use as you can easy progress this by adding layers and then finally rolling it up. progressing each time when you can easily do it for 60 seconds. NOTE: have a bench in front or to the side to grab onto if need be – but only if you have to!
– You can also use Wobble boards, Bosu balls and balance boards when towels become to easy (or boring!)
Restoring Full range of Motion:
2. Calf Stretch within a pain-free range – The best way to do this is by dropping your heel of a step and holding for 1 minute
3. Lunge Stretches and accessory glides – See this video for great mobilisation techniques. Remember not to push into too much pain!
Strengthening:
4. Heel Raises (calf raises) – Begin using both feet and progress to one foot as pain and strength allows. Perform 30 with one finger against a wall for balance.
5. Single Leg Squat: As soon as you can, begin doing these to maintain and increase the strength in your entire lower limb! do 2 x 12 on each side and begin by only bending a small distance – Give it a go!
6. Ankle Eversion Training – See this video on how to do this important exercise with a Theraband or similar elastic band.
Stick to this Rehab program for the full 6 weeks for best results and make sure to keep challenging and progressing yourself!
Let me know how you get on with your Sprained ankle treatment and please Like and Share!
Quick Balance and Stability Test
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