Physiotherapy
Taking good care of your injured ankles is almost critical, as injury can highly reoccur again if neglected. Hence it is essential to strengthen your muscles around your ankle by practicing some physiotherapy exercises at home so as to enhance on the joint support and avoid the chances of reinjuring your ankle again.
When practicing these exercises at home, estimate your limit and perform the workouts carefully at a moderate pace that is best at your comfort level. Try repeating these exercises 5 – 10 times during each workout session and push your limit further once your condition improves.
While performing the non-isometrics exercises, do remember to tie a Theraband to your table leg and place your feet in the loop so as to enhance on the difficulty level. Alternatively, you can use a long towel as a replication of Theraband.
Here are 6 physiotherapy exercises to strengthen your ankle muscles:
Isometrics Strengthening Exercises
1. Eversion Isometrics
Place your injured foot against a table leg facing out while seated.
Push your foot outwards the object that is against to your foot (take note that your ankle joint should not move) to perform a muscle contraction.
Hold for 15 seconds and relax for 10 seconds.
2. Inversion Isometrics
Place the injured foot inwards against a table leg or closed door.
Push your foot inwards towards the object against your foot (take not that your ankle joint should not move) causing a muscle contraction.
Hold for 15 seconds and relax for 10 seconds.
Non-Isometrics Strengthening Exercises
3. Dorsiflexion
Working only on your ankle by pointing your foot backwards to your nose (while performing this workout, keep your knees straight). Continue until you feel discomfort or can’t tilt it back any further.
Hold this position for 15 seconds.
Return to neutral position.
4. Plantar flexion
Moving only your ankle, point your foot forward (while keeping knees straight). Continue this workout until you feel discomfort.
Hold for 15 seconds and return to neutral position.
5. Inversion
Moving only your ankle and keep your toes up with your foot facing inwards. Make sure that your sole is facing your other leg while performing this workout. Continue until you feel discomfort or when you can no longer turn your foot inwards.
Hold for 15 seconds and return to neutral position.
6. Eversion
Moving only your ankle and keeping your toes up with your foot facing outwards. Continue until you feel discomfort or when you can no longer turn your foot outwards.
Hold for 15 seconds and return to neutral position.
For similar articles, read Physiotherapy.
