Ankle physical therapy

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Ankle physical therapy – Prevention of ankle injuries Ankle injuries are common in athletes and can cause persistent problems long term. “Prevention is the best defense! ”

Our 10-step exercise program can help you prevent a debilitating ankle injury. Whether when playing sports or in everyday activities, ankle injuries are very common; sprains are the most common. In most cases, it is inversion sprains – that is to say an infringement of external ankle ligaments. Other common injuries to the ankle include the Achilles tendinitis, rupture of the Achilles tendon, the external sprain, tarsal tunnel syndrome, and fractures.Les first four phases of the program consist of exercises to strengthen muscles around the ankle, those that control movement of the ankle. Exercises 5-8 working flexibility of the ankle and exercises 9 and 10 improve balance and proprioception. As with any building exercise, start with 2 sets of 15 repetitions and gradually increase to 3 sets of 20 before trying the suggested intensity increases. In the case of stretching, hold the position for 30 seconds and repeat twice.

Ankle physical therapy

1. Calf Extension

The extension of the calves has long been the exercise of choice for strengthening ankles since this is an exercise that requires no equipment, easy to move and effective!

Start by working both legs simultaneously. Make yourself standing with feet apart at hip width. Without bending the knees, lift your heels as high as possible. Bring feet to the floor and repeat.

To increase the intensity, do this exercise on a step without support under the heels. Lower your heels below the level of the march in order to increase the range of motion and level of difficulty.

To further increase the intensity, do this exercise on one leg at a time, first floor and then a walk.

2. Strengthening with resistance band

A resistance band is a rubber strap which serves to increase the resistance level of movement. It is an excellent complement to a rehabilitation program as it increases the intensity of any movement. In the context of the prevention of ankle injuries, bands enhance the ability to resist the movements of inversion and eversion of the ankle (two movements that are often forgotten).

Inversion

Sit on the floor with legs extended and the band around the foot that you want to work.

Connect the other end of the band to a fixed object located on the outside of your leg.

For movement inversion, point your toes toward the other foot without moving the lower part of the leg.

eversion

Sit on the floor, but change position so that the web is connected to an object on the other side of your body.

For movement eversion, point your toes in the opposite direction to the other foot. Ankle physical therapy

3. Lunges forward

The front slots are a great way to strengthen the muscles of the lower limbs. As the pegs take the strength, intensity of exercise can be increased by lower slots and then jumping from one leg to another.

While standing, move a foot a big step.

Keeping the back very straight, bend the back knee toward the floor without touching it.

Bending the knee of the front leg should not exceed 90 degrees and the knee should not exceed the toes.

Return to the starting position.

Switch legs and repeat.

Progression: make a jump changing legs before touching the ground.

4. Jumps

Jumps are an excellent dynamic exercise to strengthen the ankle joint. Do not do this exercise if you are injured or you are unable to do the exercises above relatively easily described.

Propel yourself forward jumping from one leg to another.

Increase the intensity by jumping higher and farther.

To further increase the intensity, jump and land on the same leg.

Make several consecutive jumps to cross the room.

5. Stretching of the gastrocnemius muscle

The gastrocnemius muscle, the larger of the two calf muscles, is located above the soleus muscle (the smaller of the two). To stretch this muscle, hold the following position for 30 seconds. You should feel a slight pulling sensation on the back of the lower leg. If the feeling fades, highlight the movement.

Stand on a step with heels in a vacuum (make sure to have something to grab you).

Without bending your knees, slowly lower your heels below the level of walking until you feel the stretch.

6. Stretching the muscles of the tibia

When it’s time to stretch the calf, we often forget the soleus muscle (located underneath the gastrocnemius muscle). A knee flexion is necessary to “eliminate” the gastrocnemius muscle stretching.

Stand near a wall with one leg in front of the other.

Place hands on the wall and bow forward.

Bend both knees as if you were trying to touch the wall with the front knee.

The back heel should remain on the floor and you should feel a stretch in the lower calf.

It is not easy to stretch the muscles of the tibia, as the tibialis anterior muscle. This is also the reason why most people fail this stretch of their routine.

While standing, place the toes of the left foot on the floor on the outside of the right foot.

Bend the right leg to push the ankle to the ground.

8. Stretching the peroneal muscles

The peroneal muscles along the outer part of the lower leg. These muscles are important in maintaining the position of the foot during running or walking. The biomechanical problems like overpronation can cause stiffness in these muscles.

Sit in a chair with his legs crossed (ankle to the knee). Ankle physical therapy

With your hands, point your toes outward (plantar flexion) and turn the bottom of the foot upward (inversion).

9. Balance exercises

To avoid injury, your ankles should be strong and stable (balance). Improving balance or proprioception requires no specialized equipment. Try the exercises below. When you are able to maintain the position of the first exercise for one minute, go to the next and so on. Meanwhile … Persevere!

Keep your balance on one leg as long as possible without help.

By standing on one leg, raise your arms above the head and bring them with you; Repeat this movement by gradually increasing the speed.

By standing on one leg, hold both hands in front of you with palms together. Hold the position by rotation of the upper body. Turn your body as far as possible in a forward direction to change direction.

Stand on one leg with your eyes closed!

10. exrcices on balance board

The balance boards (or cushions) are excellent training tools. Try the exercises below. When you are able to maintain the position of the first exercise for one minute, go to the next. Meanwhile … Persevere!

Maintain your balance with both feet on the board.

Maintain your balance with both feet on the board and eyes closed.

Keep your balance on one leg.

Maintaining your balance on one leg, raise your arms above the head and bring them with you; Repeat this movement by gradually increasing the speed.

By standing on one leg, hold both hands in front of you with palms together. Hold the position by rotation of the upper body. Turn your body as far as possible in a forward direction to change direction.

Do minis curls on one leg (slightly bend the knee and straighten up); gradually increase the degree of bending.
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Ankle physical therapy

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