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Ankle Pain Exercise Guide

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Relieve Ankle Pain with these 5 Effective Exercises

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Ankle Pain Exercise Guide

  1. 1. RELIEVE ANKLE PAIN 5 EFFECTIVE EXERCISES 01 02 03 04 05 ANKLE CIRCLES 1. Sit on a chair or lie on the floor. Lift one leg. 2. Turn an ankle slowly in circles in one direction, then the other. 3. Try to move only the foot and ankle, not the leg. 4. Do 10 times in each direction with each foot. THE CALF STRETCH 1. Stand and face the wall with your hands on the wall. 2. Put the leg you want to stretch about a step behind the other leg. 3. Bend the front knee until you feel a stretch. Keep the back heel on the floor. 4. Hold the stretch for 15 – 30 seconds. Repeat 2 – 4 times. 5. Repeat with the back knee slightly bent. BALANCE & CONTROL 1. Stand on the injured foot alone. 2. Hold your arms out to your sides with your eyes open. Balance as long as possible for up to 60 seconds. If you are unsteady, stand in a doorway with your hands on the door frame. 3. Once you have that down, repeat with your arms folded across your chest. Hold this position for up to 60 seconds. Use a door frame if necessary. 4. After you have mastered the above exercises, try performing them with your eyes closed. Hold for up to 60 seconds. ACHILLES TENDON STRETCH 1. Sit on the floor with your legs straight out. 2. Place a rolled towel under the ball of your foot. 3. Hold both ends of the towel and pull it forward while keeping your knee straight. 4. Hold for 15 – 30 seconds. Repeat 2 – 4 times. ANKLE STRENGTHENING 1. Sit on a chair placed next to a wall with your foot flat on the floor. 2. Push your foot outward against the wall and hold for 6 seconds. 3. For greater resistance, loop a rubber tube around the outside of the foot. 4. Push the foot outward against the tubing and hold for 10 seconds. 5. Repeat 8 – 12 times, once or twice a day. www.painresource.com Source: www.thegoodbody.com/foot-facts ANKLE SPRAINS ARE THE MOST COMMON FOOT AILMENT Even compared to blisters, calluses, foot fatigue, cracked skin and athlete’s foot.

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