*First phase ankle sprain exercises* -
The first phase of rehab post ankle sprain can be quite daunting. It is common for areas around the ankle to swell, feel temperature change, be discoloured, be highly sensitive and have restricted range of motion
Sprains are graded from 1 to 3 -
1 being a slight stretch of the ligament -
2 being a partial tear of the ligament
3 being a complete rupture of the ligament. -
It is important that you seek a qualified health professionals advice before completing the following exercises.
Exercise 1: Active range of motion - all planes. Lay with injured side elevated. Point foot up, down and side to side. This should be completed slowly and controlled. If a lateral (outside) tear, will be more discomfort pointing in. If medial tear (in) will be more discomfort pointing out. -
Exercise 2: Static lunge - with your injured side foot forward, and hands resting on injured leg for stability, gently rock forwards and backwards in a controlled motion. -
Exercise 3: Eccetric assisted raises- use wall for balance. Distribute 90% of weight onto NON-injured side on way up. Slowly shift weight across to injured (20%) and slowly lower yourself down with majority of weight still on NON-injured side!
It is important to get moving within 0-72 hours of injury to decrease stiffness, swelling and pain but also gain confidence and a positive mindset for rehab. -
Ice and NSAID's are not necessary and have been shown to delay healing process in more recently literature. However, for more severe cases with high pain, they can work for an analgesic effect (pain relief)
Compression, elevation and graded movement for early stage rehab -
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