ankle sprain exercises pdf nhs

Below are some exercises that you may find helpful in your recovery. A patients guide wwwuhcwnhsuk 4 Initial exercises First 2 weeks Move your foot up and down as far as you can to the point of pain dont push through the pain.

Ankle Sprains Airedale Msk

As you begin to find the exercises easier you can then.

. Movement and strength of the ankle to prevent risk of further injury. You can do this exercise sitting down or standing. Next you need to strengthen the muscles that turn the ankle out- wards Exercise 3.

3-4 times per day. About Tyneside Integrated Musculoskeletal Services - NHS TIMS. Wrap an ice pack in a towel and place against the joint.

This will prevent it becoming stiff and make sure the ligament starts to heal. Then you need to. Rest stop any exercise or activities and try not to put any weight on the injury.

Massaging the area sweeping the swelling towards and up the calf may also help. Tilting the ankle from one side to the other is one repetition. Stand on 1 leg with your eyes open for 2 minutes repeat.

You should avoid doing any strenuous exercises such as running until the pain and swelling has cleared up but its important to keep moving so that the muscles and ankle dont get stiff. Ankle movements gently start moving the ankle in all normal directions as shown in the diagram below. Next you need to strengthen the muscles that turn the ankle out- wards Exercise 3.

To overcome stiffness in your foot do the exercises. You can use pillows to keep the foot up. Start stretching the calf of the injured leg Exercise 1 and alphabet writing Exercise 2.

Return to sport after ankle sprain injuries AE4431 2015 Page 4 of 6 For Review Spring 2018 To help your balance and control. Cross one ankle over the other knee. Place your hand on the top of your foot and stretch your ankle by gently pulling your toes down.

Of stiffness and pain will gradually ease. Early movement and exercise Early weight bearing putting weight through your. Start the stage two exercises on page 3 of this leaflet 6 to 12 weeks The sprain is healed and you can resume normal activity but be mindful of any pain and swelling you have Begin the stage.

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. Start stretching the calf of the injured leg Exercise 1 and alphabet writing Exercise 2. Ankle Pull Sit on a chair.

Please start with the easier early stage exercises. Ankle on a pillow to help reduce Rest. Hold for 20 seconds.

The aim of these exercises is to manage pain and swelling whilst. Then you need to. These exercises are appropriate for those who have a confirmed soft tissue ankle injury where fracture has been ruled out.

Place the heel of one foot on the floor with your toes pointing towards the. Ice apply an ice pack or a bag of frozen vegetables wrapped in a tea towel to the injury for up to 20 minutes. Swelling can take time to settle.

Raise your ankle above the level of your hips to reduce swelling. The below exercises can be helpful to increase the movement and strengthen weaker muscles around the foot and ankle. While lying down pull your foot up towards you as far as you are.

The following exercises need to be done regularly. Is important for the first 24hrs-72 hours however it is important to keep the ankle moving.

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