Foot and Ankle
After my ankle sprain heals, what can I do to strengthen my ankle?
It's important for you to strengthen your ankle after a sprain. This helps prevent another injury. Use elastic tubing (available at drug stores and most sports equipment stores) and follow a few basic exercises, described below.
Do 10 repetitions of each exercise (this is called a “set”); do three sets of each exercise, twice a day. For example, in the morning, you'll do 40 repetitions (four exercises, 10 times each) three times. In the evening, you'll do another 40 repetitions three times.
Exercises After an Ankle Sprain.
Sit on a firm chair, or stand up. Loop one end of the tubing around the ball of the foot with the injured ankle. Hold the other end of the tubing in your hand. Put your heel on the floor. Stretch the tubing by pushing down with your foot, the way you push on the gas pedal of a car.
Sit on a firm chair, or stand up. Loop one end of the tubing around the leg of a sturdy table. Loop the other end of the tubing around the foot with the injured ankle. Stretch the tubing by pulling up with your foot (lifting up your foot), using your ankle, as if you were trying to pull the table toward you. (This motion is the opposite of trying to “step on the gas.”)
Sit on a firm chair, or stand up. Loop one end of the tubing around the leg of a sturdy table. Loop the other end of the tubing around the foot with the injured ankle. Stretch the tubing by moving your foot out to the side, away from the leg of the table.
Sit on a firm chair, or stand up. Loop one end of the tube around the leg of a sturdy table. Loop the other end of the tubing around the foot with the injured ankle. Stretch the tubing by moving your foot in to the middle, toward your good ankle.
You can also do these exercises with your uninjured ankle, to keep it strong and less likely to sprain.
RIVERA FOOT & ANKLE: At Orlando H.Rivera DPM, our priority is to deliver quality care to informed patients in a comfortable and convenient setting. When you have problems with your feet, you need to turn to a podiatrist who listens and responds… an experienced doctor who knows the field and can effectively diagnose and treat your needs… a friendly physician who counsels you on the best ways to maintain and improve your health. Our physician(s) meet all these criteria. Plus, you benefit from a dedicated team of trained professionals who give you the individualized attention you deserve.
Treatment of Foot and Ankle.
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