Towel stretch
Sit
on a hard surface with one leg stretched out in front of you. Loop a
towel around your toes and the ball of your foot and pull the towel
toward your body keeping your knee straight. Hold this position for 15
to 30 seconds then relax. Repeat 3 times.
Standing calf stretch
Facing
a wall, put your hands against the wall at about eye level. Keep one
leg back with the heel on the floor, and the other leg forward. Turn
your back foot slightly inward (as if you were pigeon-toed) as you
slowly lean into the wall until you feel a stretch in the back of your
calf. Hold for 15 to 30 seconds. Repeat 3 times and then switch the
position of your legs and repeat the exercise 3 times. Do this exercise
several times each day.
Standing soleus stretch
Stand
facing a wall with your hands on a wall at about chest level. With both
knees slightly bent and one foot back, gently lean into the wall until
you feel a stretch in your lower calf. Angle the toes of your back foot
slightly inward and keep your heel down on the floor. Hold this for 15
to 30 seconds. Return to the starting position. Repeat 3 times.
You can do the next 5 exercises when your ankle swelling has stopped increasing.
Ankle range of motion
Sitting
or lying down with your legs straight and your knee toward the ceiling,
move your ankle up and down by pointing your toes toward your nose,
then away from your body; in toward your other foot and out away from
your other foot; and in circles. Only move your foot and ankle. Don't
move your leg. Repeat 10 times in each direction. Push hard in all
directions.
Resisted ankle dorsiflexion
Sit
with one leg out straight and your foot facing a doorway. Tie a loop in
one end of elastic tubing. Put your foot through the loop so that the
tubing goes around the arch of your foot. Tie a knot in the other end of
the tubing and shut the knot in the door. Move backward until there is
tension in the tubing. Keeping your knee straight, pull your foot toward
your body, stretching the tubing. Slowly return to the starting
position. Do 3 sets of 10.
Resisted ankle plantar flexion
Sit
with your leg outstretched and loop the middle section of the tubing
around the ball of your foot. Hold the ends of the tubing in both hands.
Gently press the ball of your foot down and point your toes, stretching
the tubing. Return to the starting position. Do 3 sets of 10.
Resisted ankle inversion
Sit
with your legs out straight and cross one leg over your other ankle.
Wrap elastic tubing around the ball of your bottom foot and then loop it
around your top foot so that the tubing is anchored there at one end.
Hold the other end of the tubing in your hand. Turn your bottom foot
inward and upward. This will stretch the tubing. Return to the starting
position. Do 3 sets of 10
Resisted ankle eversion
Sit
with both legs stretched out in front of you, with your feet about a
shoulder's width apart. Tie a loop in one end of elastic tubing. Put one
foot through the loop so that the tubing goes around the arch of that
foot and wraps around the outside of the other foot. Hold onto the other
end of the tubing with your hand to provide tension. Turn the foot with
the tubing up and out. Make sure you keep your other foot still so that
it will allow the tubing to stretch as you move your foot with the
tubing. Return to the starting position. Do 3 sets of 10.
You may do the rest of the exercises when you can stand on your injured ankle without pain.
Heel raise
Balance
yourself while standing behind a chair or counter. Using the chair to
help you, raise your body up onto your toes and hold for 5 seconds. Then
slowly lower yourself down without holding onto the chair. Hold onto
the chair or counter if you need to. When this exercise becomes less
painful, try lowering on one leg only. Repeat 10 times. Do 3 sets of
10.
Step-up
Stand
with the foot of your injured leg on a support (like a small step or
block of wood) 3 to 5 inches high. Keep your other foot flat on the
floor. Shift your weight onto your injured leg on the support straighten
your knee as the other leg comes off the floor. Lower your leg back to
the floor slowly. Do 3 sets of 10.
Balance and reach exercises
- Stand upright next to a chair with your injured leg farthest from the chair. This will provide you with support if you need it. Stand just on the foot of your injured leg. Try to raise the arch of this foot while keeping your toes on the floor.
- Keep your foot in this position and reach forward in front of you with the hand farthest away from the chair, allowing your knee to bend. Repeat this 10 times while maintaining the arch height. This exercise can be made more difficult by reaching farther in front of you. Do 2 sets.
- Stand in the same position as above. While maintaining your arch height, reach the hand farthest away from the chair across your body toward the chair. The farther you reach, the more challenging the exercise. Do 2 sets of 10.
Jump rope
Jump rope landing, on both legs, for 5 minutes, then on only one leg at a time for 5 minutes.
Wobble board exercises
- Stand on a wobble board with your feet shoulder width apart. Rock the board forwards and backwards 30 times, then side to side 30 times. Hold on to a chair if you need support.
- Rotate the wobble board around so that the edge of the board is in contact with the floor at all times. Do this 30 times in a clockwise and then a counterclockwise direction.
- Balance on the wobble board for as long as you can without letting the edges touch the floor. Try to do this for 2 minutes without touching the floor.
- Rotate the wobble board in clockwise and counterclockwise circles, but do not allow the edge of the board to touch the floor.
- When you have mastered exercises A through D, try repeating them while standing on only one leg (your injured leg).
- Once you can do these exercises on one leg, try to do them with your eyes closed. Make sure you have something nearby to support you in case you lose your balance.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth. Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
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