Ankle sprain

There are no products for this injury yet.

Zdj. 1 ) Resisted ankle inversion:
– sit on the floor with straighten legs
– cross your legs (injured leg on the top) and loop the tubing around the ankle of the injured leg
– now rotate (to 180 degrees) your foot with tubing resistance and get back slowly to the starting position
– repeat exercise 15 times

Zdj. 2) Resisted ankle eversion:
– sit on the floor with straighten legs
– loop the tubing around the ankle of the injured leg
– move your injured foot out of side (outwards your body) and get back slowly to the starting position
– repeat exercise 15 times

Zdj. 3) Heel raise:
– stand on your feet next to the chair (to support yourself if it’s necessary)
– stand on your toes slowly and hold position for 10 seconds
– now return slowly
– practice exercise 15 times

Zdj. 4) Step-up exercise:
– stand on the injured leg on a support (with gently bending your knee and hip) to put the other leg (foot) on the floor
– extend your hip and knee of the injured leg to the other leg comes off the floor
– hold position for 5 second and return slowly
– practice exercise 15 times

Zdj. 5) Balance and reach:
– stand next to a chair (you can keep it if you need ) with your uninjured leg close to the chair
– bend the knee of uninjured leg and stand on injured leg
– keep straight the arm on the injured side and move it forward a little
– maintain position for 20-30 seconds and return slowly
– do 5-10 sets
– now stand in the beginning position, raise the same leg
– try to reach with your straighten arm away as you can from the chair across your body toward the chair
– maintain position for 20-30 seconds and return slowly
– do 5-10 sets

Zdj. 6) Jump rope:
– take a skipping rope and jump gently
– repeat 30 exercised