ankle sprain exercises pdf nhs

An ankle sprain is an injury to the tough bands of tissue ligaments that surround and. Made in the USA.

Early movement will help you regain your range of motion and prevent your muscles from getting weak.

. Push your heel down while bending the knee to stretch the achilles tendon. Use soft insoles or heel pads in your shoes. Hold for a few seconds and then tilt your ankle to the right.

Push outwards with your foot into the wall your ankle joint should not move causing a contraction of your muscles on the outside of your lower leg. Figure 6 Side-to-side knee swing exercise. 2 Oxford Health NHS Foundation Trust wwwoxfordhealthnhsuk Ankle exercises 1.

You should feel a stretch in the back of your calf. The other foot should be firmly planted on the ground. Be managed with the RICEP approach to treatment.

Hold this for up to 30 seconds and repeat 3 times The Leeds Teaching Hospitals NHS Trust. Elevation- Elevating your ankle above your heart will also help reduce swelling. Wrap a bandage around your ankle to support it.

We can make this information available in Braille large print audio or other languages on request. Ankle Sprain Exercises Pdf Kaiser. Trace the alphabet 1 to 3 times.

Put a towelbandage around the foot of your injured leg and pull it towards you. You can use pillows to keep the foot up. Try regular gentle stretching exercises.

Ankle sprains normally occur when people go over on their ankle this commonly affects the. What is an ankle sprain. Ligaments are strong bands of tissue that connect one bone to another.

Hold for 15-30 seconds Repeat 5 times. Stand with the leg to be stretched behind the other leg. Raise your ankle above the level of your hips to reduce swelling.

This sheet will give you. For a few days approx. Even a simple ankle sprain can take up to 3 months or more to get back toa high impact sport and fractures even longer.

Exercises for an ankle sprain. Wear wide comfortable shoes with a low heel and soft sole. Sitting with your foot on the floor.

Then point your foot away. There are several ligaments around the ankle joint which can be sprained. 4-5 days reduce the amount of walking you do and gently exercise your ankle regularly within pain limits to avoid.

Tilt your ankle so that your toes point towards the left. Foot and pull gently towards you until you feel a. These products include free medical guidance from Expert Advisors.

What causes an ankle sprain. Early movement and exercise. Early weight bearing putting weight through your injured foot has been shown to help your ankle heal more quickly.

A sprain is a stretch or tear of the ligament. Elevate your leg and write the alphabet or do circles with it fig1 and 2. These ankle ligaments could be injured to varying degrees when you sprain your ankle.

Put one foot on top of the other foot. Most ankle sprains will heal within a few weeks but it is important to follow a few simple rules to aid this process and help prevent further injury. Try to point the toes of the foot that is on top while preventing any movement with the foot that is 5.

It should be safe if you have Stage 2. Isometric No movement Ankle Eversion While seated place the outside of the symptomatic foot against a wall with a towel pillow between your foot and the wall. APlace a towel around the ball of your injured.

Abingdon Minor Injury Unit 01865 903 476 Henley Minor Injury Unit 01865 903 755 Witney Minor Injury Unit 01865 903 841. Put an ice pack or bag of frozen peas wrapped in a towel on your ankle for up to 20 minutes every 2 to 3 hours. Ankle exercises Stage 1.

Early movement and exercise Early weight bearing putting weight through your injured foot has been shown to help your ankle heal more quickly. Isometric No movement Ankle Eversion While seated place the outside of the symptomatic foot against a wall with a towel pillow between your foot and the wall. Hold onto something stable for balance.

Do not use ice on your ankle if you have poor sensation over the area an infected. Draw your foot up as far as possible with toes pointing towards you. Ankle Strengthening Exercises 1 Resisted Dorsiflexion Sit on a chair or on the floor.

Progress to the exercises below when your pain is more manageable Single leg stand. For this reason most people with an ankle sprain will not be given crutches. Trace the alphabet with your toe encouraging ankle movement in all directions.

Anatomy The ankle joint is supported by ligaments which help to keep the joint stable. Ad Understand how your body heals from soft tissue injuries. Ankle stretch Sit with your legs straight out in front of you.

Bend the sole of the foot inwards then outwards. Once your injured ankle improves you can perform the following exercises. A sprained ankle normally heals within 4-6 weeks.

Ankle Sprain Exercises Pdf Nhs. This will ensure your ankle does not become too stiff and it will help the healing process. There are no definitive time scales for when you should be doing each exercise as everyones injuries are different.

Movement and strength of the ankle to prevent risk of further injury. Figure 5 Alphabet exercise 1. Hold for 5 seconds.

Point your foot up then down. Ankle sprain exercises pdf nhs Raise your ankle above the level of your hips to. 2 Encourage pain free movement After an injury your ankle will get stiff.

Raise your ankle above the level of your hips to reduce swelling. Rest and raise your ankle when you can. Continue the improvement of your ankle injury after the first 6 weeks.

The below exercises can be helpful to increase the movement and strengthen weaker muscles around the foot and ankle. Hold for 10 secs then stretch other leg Repeat 4 times. Push up on your toes.

Place the heel of one foot on the ground with your toes pointing towards the sky. Exercises to trial Ankle Circles - Lying on your back or in sitting move your ankles around in both anti-clockwise and clockwise circles. You can use pillows to keep the foot up.

Initially R - Rest - Initial rest helps prevent further injury and enables the healing process to begin. After 48 hours perform gentle ankle exercises at least three times a day.