ankle sprain exercises pdf nhs

Ankle sprain exercises nhs pdf. These Stretches Strengthening Exercises.

Foot Ankle Pain Gp Gateway

Keep the ankle moving.

. Ankle sprain physio exercises nhs. With your hands on a wall countertop or chair back lift up your good leg behind you so that your weight rests on the leg with the injured ankle. Place your hand on the top of your foot and stretch your ankle by gently pulling your toes down.

Ankle Strengthening Exercises Top 5 Tips for managing ankle pain 1. Repeat every 2 hours. The more uneven the surface the harder the ankle has to work.

Exercise Programme Ankle sprains have three phases of recovery and need to be rehabilitated to prevent reoccurrence of injury. Practise jumping using both feet progress to hopping on the injured leg. APlace a towel around the ball of your injured.

Wrap an ice pack in a towel and place against the joint for 15-20 minutes. Pace your activities by alternating activity with rest. Practice standing on your previously injured ankle for up to 30 seconds.

Injured ankle has been shown to speed up the healing process so most people with an ankle sprain will not be given crutches Exercises The following exercises should not increase your. Of stiffness and pain will gradually ease. Push your heel down while bending the knee to stretch the achilles tendon.

Phase 1 0-3 days Protect. Do the same on the. Repetitions are how often you do a single movement.

You should add exercises into your routine gradually to help your calf or ankle pain. Ankle exercises after sprain nhs. Early movement and exercise Early weight bearing putting weight through your.

If your ankle sprain doesnt improve in that time or starts to get worse contact your GP or pharmacist. Stand holding onto a chair or firm surface. Ankle Pull Sit on a chair.

Foot and pull gently towards you until you feel a. Exercise as the pain. Foot on the outside of the sore.

Ankle Strengthening Exercises 1 Resisted Dorsiflexion Sit on a chair or on the floor. Stand with the leg to be stretched behind the other leg. Try to hold this.

While lying down pull your foot up towards you as far as you are. Ankle and gentle press into it creating tension in the area without movement. Try to keep the your limits of pain Wearing.

How to help sprain ankle. Remove splint boot before exercising. Follow each phase as guided below.

For the first few days after spraining your ankle follow the steps of RICE therapy. Hold for 20 seconds. 3-4 times per day.

Stretch in the calf. Ankle exercises Stage 1. After 48 hours perform gentle ankle exercises at least three times a day.

Cross one ankle over the other knee. In sitting place your uninjured. Bend the sole of the foot inwards then.

The following exercises need to be done regularly. Point your foot up then down. You can use pillows to keep the foot up.

Raise your ankle above the level of your hips to reduce swelling. Once you have achieved this move to level 2. This stretches and relaxes the ligaments.

Wear sensible well-fitting shoes eg. It could be many weeks before this is feeling normal.

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