Exercises for a sprained ankle

By  | August 29, 2011 | Filed under: Miscellaneous

I got a various sets of exercises from different sources:

Trowbridge Minor Injury Unit

  • Point foot up towards you and point it down again. Wiggle your toes.
  • Circle ankle keeping knee straight.
  • Keep feet together. Turn soles of feet towards and away from each other.

BUPA website

  •     Move your foot up and down as though pressing on a car pedal.
  •     Make circles with your foot, both clockwise and anti-clockwise.
  •     In either a sitting or a standing position, shift your weight from front to back and from the inside to the outside of your foot.
  •     Stretch your Achilles tendon (without putting weight on it) – you can do this by using a belt to pull your toes up towards you.

Worcester Physiotherapy Clinic

  • Sit on the floor or on a chair. Put a rubber exercise band around your foot. Point your toes towards the floor. Slowly return to starting position. Repeat 10 times.
  • Kneeling, sitting on your calves. Hold on to the foot of the leg to be stretched. Stretch your foot and toes by slowly pulling upwards. Do not rotate your foot inwards. Hold for approximately 5 seconds. Relax. Repeat 5 times.
  • Stand. Push up on your toes. Hold something for stability. Repeat 10 times.
  • Stand on a step on one foot with heel over the edge. Hold on to a support. Let the weight of your body stretch your heels towards the floor. Then go up onto tip toess. Repeat 5 times.
  • Long sitting. Put a rubber exercise band around your feet. Turn the soles of your feet towards each other. Then turn the soles of your feet away from each other. Keep your knees facing the ceiling. Repeat 10 times.

Be guided by swelling and heat. Sleep.

Worcestershire NHS Physiotheraphy

  • Balance on one foot and reaching for things nearby.

Note: I have no medical qualifications. I’m just repeating what I’ve been told by people that claim to know what they’re talking about.

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