Figure 6 Side-to-side knee swing exercise. It won’t treat all ankle problems. endobj /ProcSet [/PDF /Text /ImageC]>>>> stream An ankle sprain occurs when a ligament connecting the ankle bones is stretched or torn. Ankle Sprain Protocol Immediately begin using: Elevate the ankle above heart level until swelling subsides. endobj endobj x��TM��0��+�+e�� ���Vꡇj�zً�����mJ��kN��ʅc s�SH���A˨���N_���RDI����9A �9�O�0bл��§Ţ��|�����NJ0C��@���l����-z*����$�\�����(�8�C����W��(3��9$8F�_�(�#�@�A��۔���M���e- Cck8�^C����T���])��@�E8ԣk�2�[5�'8��r�42Uiu��8��8�M�h���9�`:ji�܎ؖ�gq���1�E�B ������ь�3>i�>hD9sc�&����~�L��Z����(���� �R��`J�we=��R�S��~{ @� ��fMyG'JCҪ�WE-;�͌��b{��'q���V�b��P��6]f�{W�n��:�i��޶��ys��FR���A6��:���7Y� ��(�[2�?B)��L�Jo�1�����h�NU]�x�fQ�2D��R�4���y(�i=�9�,e��vv���n��O�4����Q�$З��û�\����(��I��W�b���ΰq��w"���_��lL 33 0 obj 0000005199 00000 n You should be able to easily put two fingers under the wrap. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. endobj Move your foot inward to opposite knee. <> 0000056767 00000 n Ankle sprAins Ankle sprains can be very painful, but they usually get better on their own. 0000021109 00000 n endobj 0000001377 00000 n 14 0 obj '��`��e�������A��a�y'���aPMO7`q*)6W�`� %�7ԧ�)U�[54�ǦũƟq�u?��x��*[�p[�ə�3�h�Ӗ�Q�Hy�-�jS��Tf�}�>�{st�8�7��:�(�i�w7w�P�G=ݜ1����/�Fq�3eGn8|1䇋�1�Y��`.y't�����B�� endstream They can normally be treated at home without seeing a doctor, but it can sometimes be a good idea to see a GP to get it diagnosed. Ankle sprains may take from 6 weeks to several months to heal. <> 0000009262 00000 n <> endobj endobj After your recovery, these exercises can … <> 0000084158 00000 n Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best for you. 16 0 obj 0000005726 00000 n <> Lateral Ankle Sprain Advanced Exercises & Techniques Y-Balance. Ankle sprain You have sustained an ankle sprain. 0000073018 00000 n ��qN̔�怬�)]�[�V�H /XObject <> endobj Exercises from week two onwards Ankle stretch: Sit with your leg straight out in front of you. When this stretch is too easy,try the standing calf stretch and soleus stretch. Foot and Ankle Rehabilitation Exercises. ���7�����?a�s��4����w0\�@-�젯k�� ӌ4�g�k4�?v�������5����/�BTq�O�W��_*���R�����]�� 0000005882 00000 n 0000012264 00000 n endobj 856 r[����\O������-�m&WX4��h�)K6\oH�q���y����2��_mw��MƼ�vl�r���CR���^.�'G%�HgJg[O����bF�Z�2uo���|�#���lb�9 ����=�.�!�2�K�B;̳邵�.��q���������%�;��d��?#��l;��g�HS8��b�WT�귞� ��8�A��`�w9^@CcC�QpUHxɨ�-�/�*Z�����y�nS�p'm̫.CZ���e�5����Q�����챞��{�e(Q\��X�����_\�D���B2��udiYz`ߐ�}e����� _I�� endstream endobj 69 0 obj <>stream Youcan ~~~doexercises4 and 5when your ankle swelling has stopped increasing. H�tUMo�0��+|�W�b��p�����۪�l0$4l���;_� ��c��{3�l���ºd��5���;���n��n�VE�?ׅV�8�reU�Sv/E�Q�?�?�>��*Y������taV�&;]� f��Qo�8NY�7 ����l�0q��c��$�`�P��X ��\��l�ɒ8Vn���0�g(��\�. %PDF-1.4 %���� endstream 0000073213 00000 n trailer <]>> startxref 0 %%EOF 95 0 obj <>stream Loosen the wrap if your toes start to turn blue or feel cold. <> Most sprains are caused by rolling the foot inward. 0000003512 00000 n It is important to re-wrap the ace bandage on a regular basis starting at the toes and finishing well above the ankle. <> Ease off the exercise if you start to have pain. Q2����7��l�S*c!�g��s���L�K�`ҥjq��t��x6�W;8������ �?�c��9 m���v�p��Dċ�d����N7H�;�i�f� �����ٴ�x| ��dqB�B/�~�~6]G�|4���-�r!�m�M�;sY6���,7�͠���� �� ��T�"E6Fh���D��*���k;ᦌor��H�l�����@��u�8����[���*�sB��d��X�-&i��l�Q[L^X��a���&��B�Z �"8Hc��XJ�&b� 0000001076 00000 n 0000001638 00000 n endobj This can stretch or even tear the ligaments that help support the ankle and foot. 15 0 obj • Dorsiflexors (ankle) • Plantar flexors (ankle) • Invertors (ankle) • Evertors (ankle) Length of program: This foot and ankle conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. Injuries to the syndesmotic ligaments commonly occurs when the ankle is planted and rotated resulting in a shearing force between the tibia and fibula bones. 581 0000088811 00000 n Applying an ace bandage can help decrease the swelling and help the healing process. ~-- Ankle Sprain Rehabilitation Exercises ---~ t;.." ~;[~.~:-~~~. If you have a sprained ankle, there are exercises that you can start almost right away. endobj <> x��UɎ�8��+��F�D-�u0��2��\r���nYtH�{�����!A_LS,�{���,E�����R�L��è�T�L��Z��G�1��J stream Wear this until swelling decreases. <> %���� 569 Ankle: Exercises Your Kaiser Permanente Care Instructions Here are some examples of exercises for your ankle. x��VM��6��Wr�l���KѴ�v�˶0�K.\��S�����'�_vHIk�UZ�D�$�{3|�QT�< C��1��. <> stream 0000001458 00000 n endobj H�tT�R1��W�8�b�v�'$�"s`l�l�6Y�>O����\�zZ���݇��F�n��:�{+��o���(4~�`C���(5�?V�'�V�b��f��6�自Q��U}�'�e�4V��O��t�.W3�r�T\�Gd����Ե�,�QqTm�`-����F�T�K�q�"�i������ &�mS�~��=�3�A�I���U��'V�gĂ��ӽ�,)��=�;2]"�u��|���T�J6��$�/�p�)�����y�.����˃_��e��2���~�:�3������q�h��Q�V����m�GR!��J��ы���шɲ��=�'��ӫ|0�W&��� 13 0 obj Repeat 10 times x 3 sets once a day. 5 0 obj endobj <> 4 0 obj endstream 0000003410 00000 n 30 0 obj With a team of extremely dedicated and quality lecturers, ankle stretching exercises pdf will not only be a place to share knowledge but also to help students get inspired to explore and discover many creative ideas from themselves. 3 0 obj Recurrent sprains are common, so it is important to 1 0 obj ��(�>�"�˜�$I�c��o 2��mt���؁Csz����>�%�Z���P�J You may have pain in your ankle and notice that it is red and painful for a week or two. 0000002278 00000 n 0000001877 00000 n C Compression Place an ice bag on the ankle for 15 to 20 0000012564 00000 n Trace the alphabet 1 to 3 times. 8 0 obj <> endobj 0000041187 00000 n exercises for an ankle sprain. endobj !,: ~~Assoonasyou can tolerate pressure on the ball of your foot, begin stretching your ankle using the ~4t9:welstretch. The Y-Balance exercise comes from the Star Excursion Balance Test (SEBT), which is a common functional test to examine dynamic ankle stability. Ankle Sprain Rehabilitation Guideline This rehabilitation program is designed to return the individual to their activities as quickly and safely as possible. 2 0 obj x��TMo� ��+F9m/��Goi�U�^Z՗��nl�`�����u6�*Yfxo��4���y0Ͼ}���|�h �߹jR��;{V|�ŵ��l�Ŭ^���m���}*�L)s��4%Y������~� �XTdw�?��#�_�-�Q���C��Z�4a3�����e^,|S���]�N���4|VV�C?N����oҊ�FY�j�)����F�3�N�~U���L�v��pr�K���I� �*��&[slO� 34 0 obj endobj 12 0 obj If treated quickly and properly, most ankle sprains heal completely, allowing a safe and early return to activity. _i��֖z�4��0�ߍ��r�^��[�Hj�̗�7E��3�'+�d,��TQ�E��L�. T�`��/džh;�"���k;�U�ƹ���4:��F�Gmz�%�ڜ��Iה[?�Ҷ8�%E0s��B��Ywc�P? Functional tests themselves can become interventions and exercises, thus you have the Y-Balance exercise! endobj /ProcSet [/PDF /Text /ImageC]>>>> <> %� ���؁�H� %�����������|9aO ��� ޸sw�j�yN���4t~ŋK�i�g�,�8�xoy^͂d7�AU������^�|:/�J$$�? An ankle sprain occurs when a ligament connecting the ankle bones is stretched or torn. Avoid wrapping the ankle too tight. High ankle sprains are less common and account for approximately 15% of all ankle sprains. 0000003366 00000 n Hold this for up to 30 seconds and repeat 3 times. ]�\o��p�#�T"Y|l���m� �S�E�@c�ԃa�9���w��sln�k9C�; 29 0 obj 0000004415 00000 n 0000081995 00000 n 0000084332 00000 n 0000003155 00000 n /XObject <> 0000011734 00000 n <> ankle stretching exercises pdf provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. If your ankle sprain If treated quickly and properly, most ankle sprains heal completely, allowing a safe and early return to activity. 0000012804 00000 n Sitting side on to the table, loop the band around the foot of your injured ankle which should be closest to the table. Ankle sprains are very common ankle injuries, usually the result of the ankle turning inward.