Hold 5-8 seconds. C Do only those exercises checked by your therapist. Sit on the floor with a Thera-Band attached to the inside of your foot. As soon as you can tolerate pressure on the ball of your foot, begin stretching the ankle using some of the following exercises: Towel Crunches Spread the towel on the floor. Ankle Sprain -----• Using crutches until you can walk without pain. Hold 5-8 seconds. Keep your working heel on the ground. Perform a basic body weight plantar flexion exercise to strengthen your ankle. This will help increase ankle stability and take pressure off of your peroneal tendons. • Taking anti-inflammatory medication or other pain medication prescribed by your doctor. Foot and Ankle Exercises Stretch and Strengthen Rheumatology Department Great Western Hospital Swindon Home Exercise Regime Berna Berntzen Senior Physiotherapist, Great Western Hospital PILs number: Created: April 2015 Review Date: April 2017 www.gwh.nhs.uk If you would like this information in another format i.e. 3. How to Properly Execute Ankle Strengthening Exercises: Ankle exercises are important for maintaining strength as well as for rehabilitating from an ankle injury. 3 Basic TheraBand Exercises to Increase Turnout and Strengthen Feet ... loop the band around one flexed foot at a time so you can focus on pressing sequentially and slowly through ankle, ball, toe, then back through toe, ball, ankle. 2. The exercises will help you return to your normal activity or sports,.Rarely, severe ankle sprains Adjust the tension by tying the band in a large or small loop. ANKLE EXERCISES ANKLE / FOOT - 1 Isometric Plantar Flexion ANKLE / FOOT - 2 Isometric Dorsiflexion With rolled pillow between feet, squeeze feet together. Ice your ankle after you complete your exercises. Do 1-3 sessions per day. This exercise will help you build strength and function in the muscles located on the inside of your lower leg and ankle. To compare Both techniques 1 & 2 efficacy.

Repeat 10 times x 3-5 sets. • Doing ankle exercises to improve your ankle strength and range ofmotion. Attach the other end to a stable surface such as a heavy table leg so that it is perpendicular to your leg. Cross the right ankle over the left knee, making a figure-four shape. Stand up straight and place your feet flat on the ground. Relax. Do 1-3 sessions per day. Repeat 10 times x 3-5 sets.

Relax. Face the back of a chair and hold onto it for balance. With rolled pillow against wall, press outer border of foot into pillow. Assume the position as shown in the picture. Standing Leg Theraband Exercises C These Theraband Exercises will help improve your strength and endurance. Either immerse it in an ice bucket, or wrap it in a bag of ice for 20 minutes on, 20 minutes off. The Effectiveness of Mobilization and Thera band Exercises for Ankle Sprain Authors Dr G Hari Babu M.P.T (Ortho)1, Dr Bijju Ravindran2, Dr ... To study the use of Theraband exercises for ankle sprain. Your therapist will show you how and where to attach the band to get the most benefit during exercise.

You can increase plantar flexion range of motion by implementing exercises focused on improving your ankle extension away from the body.

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