KevinDailyStory.com– There are several different types of Ankle Therapy Exercises to try. Resistance bands can help you stretch your ankle muscles. Use a towel or noodle as props. Then, hook an elastic band around your foot. Press forward with your foot and bring it back with your other foot. Repeat the exercise for 10 reps on each foot. Depending on your pain level, you can even use the resistance band while you are sitting.
One-legged stance requires the use of a balancing aid
Ankle strengthening exercises involve balancing on one leg and extending the ankle with the other. They can also include jumping or stepping sideways. One leg stance requires using a balancing aid. Another exercise requires you to stand without pain while extending your ankle. You can start practicing this exercise as soon as you feel no pain. Remember to do a full range of motion for at least 15 minutes per session. Ankle strengthening exercises will also help restore balance and coordination.
Another great exercise for strengthening ankle muscles is plantar flexion. This is the same as the plantar flexion exercise except your foot is propped against a sturdy object. Try to hold this stretch for 15 seconds and then slowly lower your foot back to the starting position. Do two or three sets of this exercise for a total of four weeks. You can add resistance by holding a free weight or using an immovable object as support.
Avoid any activity or movement that will exacerbate the pain
Ankle sprains are often painful, so it is best to avoid any activities or movements that will make the pain worse. This is because they involve the ligaments that surround the ankle. In the worst case scenario, you could end up with long-term instability. Strengthening exercises will help you prevent further injury and improve your daily activities. And if you continue these exercises consistently, you will increase the chances of your ankles being resilient to injury.
If you can tolerate weight bearing, try partial weight-bearing exercises. These exercises will help your injured ankle adjust to the weight on its leg while developing strength. Try standing on the injured ankle while raising your uninjured foot off the floor. Do this for at least 30 seconds, until you feel a moderate stretch on the calf and ankle. If you can tolerate the weight, you may want to continue the exercise in full weight bearing.
Most strengthening exercises start with an isometric contraction
Most rehab programs start with non-weight-bearing ankle motion exercises, and then progress to weight-bearing exercises. As you get stronger, you can increase the number of repetitions in each exercise. Most strengthening exercises begin with isometric contractions, which do not involve the ankle joint, but allow safe force addition to the ankle muscles. This can be done while seated. You can place the injured foot against a closed door or a table leg. Then, do your best not to move the foot while doing isometric contractions.
Standing on both feet and pretending to write the alphabet with your foot will also help you strengthen your ankle. Do this exercise 3 times daily or as directed by a doctor. Keeping the injured foot on the floor makes the exercise more challenging. Aim to do at least 3 sets of ten repetitions a day. As your foot heals, continue the exercises to build strength and endurance. You can do them while lying down or sitting.
Isometric exercises do not require movement and strengthen muscles without stressing the injured area
A good ankle strengthening exercise involves isometric and dynamic resistance exercises. The exercises should be a combination of balance, proprioception, functional, and sports specific. Isometric exercises do not require movement and strengthen muscles without stressing the injured area. Dynamic resistive exercises, on the other hand, utilize ankle weights, surgical tubing, or resistance bands. In the final phase, an athlete must perform exercises that will improve the strength of the ankle joint and prevent future injuries.
A towel stretch is also an effective ankle strengthening exercise. Sit on the floor and put your leg in front of you. Then, hold your towel with both hands, and pull it toward you with your knee. Hold this stretch for 15 to 30 seconds, and repeat two or three times a day. For moderate to severe sprains, it may be too painful to pull the towel as far as possible. Use your pain as a guide for stretching and strengthening exercises.