ankle sprain exercises pdf nhs

The length of time it takes for your ankle to recover depends on the severity of the original injury. Exercise 1 Wiggle your toes.

Nhs Ayrshire Arran Ankle Sprain Exercises Msk

All these things are important to prevent further re-injury.

. NHS Trust Ankle exercises Guidance on the amounts of each exercises you should aim to do are provided but let pain be your guide and only do as much as you can within the amounts given. You should do this exercise while sitting or lying down. There is no.

It can take a few. Exercise 1 Move the ankle up and down 30 times Exercise 3 Move the ankle in a circular movement 15 times both directions Exercise 2 Move the ankle in and out 30 times. Place the heel of one foot on the ground with your toes pointing towards the sky.

Sit on the floor or on a bed with your legs. Sprained ankles most commonly involve injuries to the ligaments on the outside of the ankle. Elevate for a few hours every day initially until the swelling is reduced.

In most cases the ligaments on the outside of the ankle will be injured. Exercises to trial Ankle Circles - Lying on your back or in sitting move your ankles around in both anti-clockwise and clockwise circles. Phase 1 0-3 days Protect.

Wear sensible well-fitting shoes eg. The below exercises can be helpful to increase the movement and strengthen weaker muscles around the foot and ankle. Ankle Strengthening exercises help to improve bone density.

Ankle moving within What are the symptoms of an Ankle sprain. Figure 7 Ankle eversion exercise Start by sitting with your foot flat on the floor and pushing it outward against an immovable object such as the wall or heavy furniture. An ankle sprain is one of the most common types of soft tissue injury.

Keep your ankle moving as pain allows. Place the injured ankle on a stack of pillows while you are lying down. You have been given a leaflet Ankle sprain injuries which tells you about your injury and the symptoms you can expect.

Ankle sprains normally occur when people go over on their ankle this commonly affects the outer ankle ligaments which are overstretched twisted or torn. You have had an injury involving muscles and ligaments in and around your ankle. Even if you have constant pain you should begin to exercise the ankle gently and walk short distances try to walk smoothly and not limp.

A sprained ligament can cause swelling pain and sometimes bruising around the ankle joint. It should be safe if you have Stage 2. The injured area from further damage a support bandage or simple ankle support maybe useful.

Strengthen your ankles to prevent future injuries. Follow each phase as guided below. Ankle sprains will usually heal within a few weeks with conservative management.

Aim to do the exercises three times a day. It also gives advice on exercises you can do to help your recovery. After you feel comfortable with this try using rubber tubing looped around the.

Helps to prevent injuries. The sooner you start early exercise the Once you have recovered continue to keep your body healthy with exercise. Hold for 5 seconds.

Slowly begin to point the toes forwards. Strengthening the ankle muscles helps to decrease the pressure around the ankle joint which can help you to prevent injury to the ankle joint. This can be managed with the RICEP approach to treatment.

This stretches and weakens the soft tissues and ligaments that support the ankle. Movement and strength of the ankle to prevent risk of further injury. These ankle ligaments could be injured to varying degrees when you sprain your ankle.

These exercises are designed to mobilise the joints strengthen the muscles and retain your balance. Bending your ankle down and back is one repetition. Ease off the exercise if you have more than mild pain.

Mobility and stretching exercises. Exercise Programme Ankle sprains have three phases of recovery and need to be rehabilitated to prevent reoccurrence of injury. Health benefits to doing ankle exercises.

Ankle sprain exercises pdf nhs Raise your ankle above the level of your hips to. What causes an ankle sprain. Difficulty moving the ankle normally.

Exercises for ankle sprains. The risk of re-injury is higher in the first 4-6 weeks. Figure 5 Alphabet exercise 1.

Sudden pain andor swelling around. Make a loop out of a piece of elastic fitness band and anchor it either with a table leg or with your other foot. Should this happen re-apply ice packs and elevate your leg to help reduce the swelling.

An increased bone density decreased the risk of. Most ankle sprains will heal within a few weeks but it is important to follow a few simple rules to aid this process and help prevent further injury. It occurs when the foot is moved through a greater range of movement than normal.

The main symptoms are. Ankle sprain Information and exercise sheet 1b 1a 2. Bend the sole of the foot inwards then outwards.

It is common for. Point your foot up then down. Pace your activities by alternating activity with rest.

What are the symptoms of an ankle sprain. Anatomy The ankle joint is supported by ligaments which help to keep the joint stable. Initially R - Rest - Initial rest helps prevent further injury and enables the healing process to begin.

Ankle sprains are a common injury particularly with some exercises like running. As your child completes the exercises provided they may notice some swelling and aching. Hold for about 6.

Ankle Strengthening Exercises Top 5 Tips for managing ankle pain 1. A sprained ankle normally heals within 4-6 weeks. How to Treat a Sprained Ankle The first treatment is to calm the inflammation and control the swelling and pain.

Raise your ankle above the level of your hips to reduce swelling. An ankle sprain is an injury to the tough bands of tissue ligaments that surround and connect the bones of the leg to the foot. Point your foot up then down.

Once your injured ankle improves you can perform the following exercises. It gives advice on treatment to relieve your symptoms. Take the pain medication your GP has prescribed.

After 48 hours perform gentle ankle exercises at least three times a day. When resting sit with the leg supported and ankle higher than the hip especially if swollen. Muscle strengthening It is important to strengthen the muscles that turn the ankle outwards.

Its an injury to the ankle which normally involves rolling the foot inwards or outwards in excess of your normal movement. What is an Ankle sprain. The other foot should be firmly planted on the ground.

Sprained Ankle Patient Information and Exercises MSK Sprained Ankles Nov 2014 Page 2 of 3 Active Exercises for Acute Ankle May be done approximately every 2 hours. Start each exercise slowly and use your pain level to guide you in doing these exercises. Signs and symptoms Typically symptoms of ankle sprains include.

Ankle and foot range of movement exercises Starting position. 2 Encourage pain free movement After an injury your ankle will get stiff. Ankle exercises Stage 1.