Home exercises to get you moving again
You hit the gym…or hit the road for a run… and suddenly your ankle gives. Foot and ankle injuries are extremely common among physically active adults. While you should always check with your doctor, here’s a suggested rehab plan to get you off the bench and moving again. If you can’t put any weight on your foot yet, start with range of motion exercises. Here are a couple of examples. You can trace the alphabet with your toe… promoting movement in all directions…. Or sit in a chair with both feet flat on the ground and slowly move your knees from side to side.
Aim for 5 times a day and ice afterwards.
If you feel anything more than mild pain during a session, stop.
As soon as you can, add stretching exercises.
Sit with your legs straight in front of you and place a towel under the ball of your injured foot. Gently pull the towel toward you, keeping your knee straight. Hold for 15 to 30 seconds. Repeat 2 to 4 times. When you can stand, add balance and control exercises to your routine. Stand on your injured foot, hold your arms out to your sides and balance as long as you can. Next try standing on your injured foot with you hands crossed over your chest. Do these with your eyes open and then with your eyes closed ….at least once a day
And finally, start strengthening exercises when the swelling is down and your pain is controlled.
Resistance bands and ankle weights are good.
Remember, you should check with your doctor or physical therapist about the content and timing of your home rehab plan.