[Source: Jinan Sports]
Introduction:
The ankle joint is the main weight-bearing structure of the human body one. Due to this feature, and in part due to its structure, the ankle is often injured when jumping and landing incorrectly. An estimated 2 million people are seen by doctors each year for ankle sprains, sprains and fractures. Ankle injuries can increase the risk of injury by 40 to 70 percent. Therefore, it is important to strengthen and stretch your ankle after an injury to help reduce your risk. Slowly and carefully restore your ankle. Start with non-weight-bearing exercises, then work on resistance exercises, and then move on to weight-bearing activities as your ankle recovers.
In general, ankle rehabilitation programs begin with non-weight-bearing ankle movements and then move forward. As you get stronger, you increase the number of repetitions. Ankle injuries can be difficult to recover from, so working with a physical therapist may be the best way to help you regain mobility and return to normal activities quickly.
1Unweighted Dorsiflexion
Move only your ankles and point your feet towards your nose (while keeping your knees straight).
until you feel uncomfortable or cannot lean any further.
Hold this position for 15 seconds.
Return to neutral position.
2
no weight bearing flex
Only move your ankles and bring your feet forward (while keeping your knees straight).
until you feel uncomfortable or can no longer move.
Hold this position for 15 seconds.
Return to neutral position.
3
no weight bearing flip
Only move your ankles and keep your toes up, turning your feet inwards, so the soles of the feet are facing your other leg.
until you feel uncomfortable or you can no longer turn your feet in.
Hold this position for 15 seconds.
Return to neutral position.
4
No weight bearing flip
Move your ankle, keeping your toes up, and bring your foot out, away from your other leg.
Until discomfort or you can no longer turn your feet out.
Return to neutral position.
5
Alphabet
Sit in a chair with your feet in the air or on the bed , your feet hang over the edge.
Use your big toe as your “pencil” by moving your injured ankle, one letter at a time.
6
EverversionStatic Exercise (Method)
PlusStrength exercises usually begin with isometric contractions—no movement around the ankle joint as the muscles contract. After an injury or surgery, they may have surgery early to start working on the muscles that support your ankle.For a gentle and safe strength supplement.
Put your injured foot on a desk leg or a closed door while sitting superior.
Pushing your foot outward (your ankle should not move) causes your muscles to contract.
Hold for 15 seconds.
Relax for 10 seconds.
7
Inversion static exercise (method)
When sitting, place your injured foot on a table leg or a closed door.
Pushing your foot inward (your ankle should not move) causes your muscles to contract.
Hold for 15 seconds.
Relax for 10 seconds.
8
ConfrontationStrengthen Dorsiflexion
Resistance-strengthening exercises should be performed with healing elastic bands that create resistance to your movements. Never wrap elastic bands around your feet, ankles, or legs, as this can restrict blood flow.
These exercises also strengthen the muscles around your ankles. This will provide additional support for the joint. Do each exercise 10 to 15 times.
Move only your ankles and point your feet towards your nose (while keeping your knees straight). Until you feel uncomfortable or can’t lean any further.
Hold this position for 2 seconds and release slowly.
Return to neutral and repeat the exercise.
9
Against Reinforcement Plantar flex
Only move your ankles and bring your feet forward (while keeping your knees straight). You may feel a tight calf muscle in the back of your calf. until you feel sick or can no longer move.
Hold this position for two seconds.
Return to neutral position.
10counterstrengthen internal flip
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Hold this position for two seconds.
Return to neutral position.
Only move your ankles, keeping your toes up, and bring your feet inward so the bottom of your foot is facing your other leg.
until you feel uncomfortable or you can no longer turn your feet in.
11
Strengthening external flip
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Hold this position for two seconds.
Return to neutral position.
Only move your ankle, keeping your toes up, and bring your foot out, away from the other leg. Until it feels uncomfortable, or you can no longer turn your feet out.
12
partially loaded Seated Calf Raise
These parts of the weight-bearing exercise will help increase the strength of the injured ankle and strengthen the surrounding muscles. Everyone should do 10 in a row times.
Sit in a chair and put your injured foot on the floor.
Take your heels as high as possible while keeping your toes on the floor.
Retract your heels to the floor .
13
section load Standing weight shift
Stand up straight while maintaining stability.
Transfer your weight to the injured foot.
Hold this position for 15 seconds.
Relax and return your weight to your On the uninjured foot.
14
Full weight standing on one leg
These exercises will help increase the strength of the injured foot. You should be sure that your ankle can handle the pressure you are going through. Checking your PT may be necessary to make sure you’re doing the right exercise for your ankle. Each line is executed 10 times.
With weight on the injured foot, lift the uninjured foot off the ground.
Hold this position for 15 seconds.
Relax and put your weight back on your uninjured foot.
15
Full Weight Standing Calf Raise
Land the injured foot and lift the uninjured foot off the ground.
Stand, using only the front half of the injured foot, lift your heel off the ground.
Hold this position for 15 seconds.
Relax and put your weight back on your uninjured foot.
16
Walk with full weights
Increase the speed of this exercise as treatment progresses.
Place a rolled towel or short object at your injured foot.
Step over the towel with your injured foot, keeping it on that foot.
Then step over with the uninjured foot and stand on both feet.
Step back and repeat.
17
Full weight side jump
This exercise starts incorporating plyometric training into your recovery training program to help you get back to running and moving. (Increase the speed of the exercise as treatment progresses.)
Place a rolled towel or short object on your injured feet.
Jump over the towel and land on your injured foot.
Then jump off the towel and land on the uninjured foot.
18
Balance: standing on one leg on a towelspan>
Ankle injuries often result in decreased balance. During the rehabilitation process, performing balance activities is an important way to prevent future injuries. Do this exercise 10 times in a row.
Fold the towel into a small rectangle and place it on the ground.
Stand on the towel with the injured foot.
Lift the uninjured leg off the ground and stand on the towel with only the injured leg.
Hold for 15 seconds. (As balance improves, add 45 seconds of standing time on the injured leg.)
Put your uninjured foot back on the floor.
You can add to the challenge by standing on a more unstable surface, such as a balance ball or swing board.
You can also use a BAPS board for balance exercises.
source : Ecological Sports
Typesetting: Zhang Shengjie
Editor in charge: Liu Yu
< span>Signature: Zhang Yajun
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