Physiotherapy exercises for sprained ankle - While a sprained ankle can be considered a relatively simple problem, the American Academy of Family Physicians states that a recurrence of injury following an ankle sprain can be as higher than 70 percent. Therefore, attentive care to a sprained ankle is a necessary and important step in ensuring long-term welfare. If you have a sprained ankle, consider various physical therapy options. Many are designed specifically to maximize the health of the affected area to reduce the risk of recurrence, and to make the most of time spent in recovery.
Physiotherapy exercises for sprained ankle
"Rice" approach (rest, ice, compression, elevation) is the most common treatment administered after an ankle sprain (ligament of torn or strained ankle). Rest is essential to provide the ankle time to heal and involves a minimum of activity or pressure applied to the affected ankle. For up to three days after the ankle injury, ice should be applied to prevent swelling and bruising. Ice also numbs pain and excludes the possibility of painful spasms. Wrapping the ankle, also known as compression, which should be done for at least two days following injury. Finally, the ankle must be elevated above the heart for two to three hours per day.
Range of motion exercises
Then range of motion exercises can not strengthen the ankle to be able to perform difficult tasks such as sprinting (or running marathons), these exercises are necessary steps to restore the average amount of functionality and the movement of the joint. Loosening tight muscles by stretching sealing reliefs, which can cause pain when running, jumping, or climbing stairs. extended calf, heel and shin basic help to restore range of motion to a sprained ankle. Keep a slight stretch for 20 to 30 seconds, release and repeat six to 10 times. Try these portions almost daily. You should be careful not to move or bounce while stretching.
Physical therapy for sprains usually include more advanced exercises to allow greater physical activity after the healing period. Calf stretches are often performed against a wall, with the injured foot placed behind the other. The front knee is bent slowly until the stretch is felt in the affected leg. A heel section is done the same, this time with the knee being bent backwards until the stretch is felt along the muscle of the back leg heel. Shin exercises may include tapes provided by a physiotherapist which will allow the resistance against the pin when used. Do daily strengthening exercises indefinitely until you are ready to use the ankle without reservation.