The following examples are for information purposes only. We recommend seeking professional advice before attempting and rehabilitation.
1. Manual joint mobilization
- The therapist holds the ankle firmly in one hand and the foot in the other and moves the foot against the ankle in a forwards and backwards motion.
2. Seated wobble balance board exercises.
- Sit on a chair with the feet resting on a wobble board or rocker board. Move the feet forwards and backwards to mobilize the ankle.
- Later on this can be done with one foot on the wobble board or rocker board in a lateral motion.
3. Planter flexion / Dorsi flexion
- This isometric exercise can be done in the early stages and will help prevent the ankle from seizing up. Simply pull the foot up as far as it will go, hold for the count of 6 (Dorsi flexion) and then point it away from you (Plantar flexion). A good method to start with is to perform 2 sets of 40 reps whilst the ankle is iced and elevated.
- The advantage of this exercise is that the damaged ligaments will not be stressed by sideways movement.
4. Inversion / Eversion
- This exercise will mobilize the ankle 'sideways' and so starts to stress the damaged ligaments. It should only be started when pain allows and healing is established.
- Simply turn the feet so the soles point towards each other and then away from each other (image 5). The movement should be gradual and with the limits of pain.
Stretching exercises
1. Gastrocnemius stretch
Place the leg to be stretched behind and lean forward (image 6), ensuring the heel is kept in contact with the floor at all times. Hold the stretch for 20 to 30 seconds and repeat 5 times. Repeat daily. The stretch should not be painful, relax into it. A good piece of equipment to help with achilles tendon stretching is an achilles tendon stretching platform such as that shown in image 6a.
2. Soleus stretch
Place the leg to be stretched in front and with the toes raised onto a step and the knee bent. This will stretch the Soleus muscle lower down the leg. Again, hold for 20 to 30 seconds and repeat 5 times. Repeat daily.
3. Front of the leg stretch
Kneel on the floor and try to push the foot gently downwards so the front of the ankle is in contact with the ground. To make this harder, you can raise the knee a little. Hold for 20 to 30 seconds, repeat 5 times and stretch daily.
4. Front of the leg stretch 2
This stretch is similar to the one above, although one leg at a time is stretched. By pulling up on the knee, the stretch is increased.
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