Ankle rehab programs should
focus on specific ankle rehab exercises in order to be
Regaining range of motion is an important part of this process. It is one of the first things that your ankle rehab program should focus on.
your physician refers you for therapy, or you are left to go it alone
at home, these guidelines will help you make sure that your ankle rehab
program is on the right track.
Tthat means you will get better faster, and be less likely to have a recurrent ankle sprain.
Passive range of motion means that
something is moving your ankle for you...there is no muscle
contraction. You could also call this stretching, however, with limited
motion, you won't really be stretching the muscles, but rather moving
against swelling and other restrictions.
The simplest way to do these exercises is to use your hands and move your ankle gently in all different directions. Or, you can have a partner move your ankle for you.
These exercises are good to start with, but you should be able to move to active motion exercises fairly quickly, usually a few days after injury.
After an ankle sprain, your ankle is going to be very swollen. Depending on the severity of the injury, as well as how your body reacts, will determine how much swelling you have. Make sure you follow the RICE Principles to treat your swelling during the first few hours after injury.
Once you can easily move
your ankle in all directions without pain, you are ready to start
working on functional range of motion.
after an ankle sprain, you are not able to restore normal motion
completely, despite doing all of the right exercises.
For a complete program to treat your ankle sprain and ankle pain, you not only need to regain your motion, but strengthening, balance, and endurance
exercises as well.
I offer all of these in a comprehensive ankle rehabilitation program called Ankle Sprain Solutions.
If you are suffering from ankle pain or a sprained ankle, this is the program for you. It will walk you step by step through the BEST ankle rehab exercises to treat your ankle pain.
Don't underestimate your ankle sprain - it could end up causing more problems than you can imagine.
your range of motion with ankle rehab exercises is very important
during the early stages of ankle rehabilitation. Start with passive
motions, then progress to active and functional motion exercises.
Remember, you need to have normal range of motion before you can start
aggressive strengthening, or returning to play.
If you run into trouble, or can't get your motion completely back, don't be afraid to talk to your doctor and ask for a referral to a sports medicine clinic.