Ankle Sprain Treatment – Home Exercises and Treatment

by birtanpublished on September 2, 2020

in the acute phase of tendinitis ice is a great way to help reduce inflammation all exercises that we will show should be done in a pain free range of motion start by placing your foot into a looped resistance band hold the other end of

The band with both hands push the foot down then slowly allow it to come back up if you need more resistance pull harder on the band or get a thicker band and try again build up to three sets of ten repetitions next use your non

Involved foot to hold the band to the side as you roll your involved foot outward remember to allow the foot to slowly return to neutral make sure all the motion comes from your ankle not your hip or knee

to perform the inward motion across the non-involved ankle over the involved ankle and use the upper foot to hold the band now roll the ankle in and then slowly return to neutral again build up

To 3 sets of 10 repetitions next use the non involved side to hold the band out as you pull up with the involved side you will have to bend the knee to get in the correct position single leg balance challenges all the muscles of the ankle

And foot simply stand on the involved side holding your balance for 5 to 10 seconds the bri at risk of Falls hold a stable object when attempting this exercise tandem standing can also change the muscles of the ankle and foot place

The non involved side in front of the involved side and tried to hold your balance for 5 to 10 seconds now try it again but this time place the non-involved side behind if your are at risk of Falls hold a stable object when

Attempting this exercise next try a single leg balance on a soft surface again hold a stable object if you are feeling unstable so we can continue to make these free educational videos please subscribe to our Channel

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