Home Pr ogram For Ankle Exer cises

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1 EXERCISES OUT OF CAST: 1. With toes relaxed, move foot at the ankle up and in, then down, then up and out. sets reps per day Home Pr ogram For Ankle Exer cises 2. Move foot at the ankle up as far as possible then point toes down as far as possible. sets reps per day 3. Curl toes down, then straighten toes and pull them toward you. sets reps per day 4. Sit in chair with involved leg crossed over other leg. With imaginary pencil between toes, trace the alphabet in 6 inch letters. sets reps per day 5. Walk on tiptoes. Walk on heels. sets reps per day

2 9. ONE QUARTER SQUATS 6. With foot on the towel, heel off the edge of the towel, push towel outwards with a sweeping motion. sets reps per day Stand with your feet shoulders width apart. Keep your back upright. Bend knees over toes. Keep your heels in contact with floor. *Avoid bending knees inward. sets reps per day 10. FORWARD LUNGES 7. Position as above #6 push towel inward with a sweeping motion. sets reps per day Hands on hips, stand upright, step forward 2-3 feet and allow front knee to sets reps per day 11. ONE LEG BALANCE 8. Position as above #6 curl toes and pull towel towards you. sets reps per day Stand and balance on involved leg. Increase time up to 2 minutes. sets reps per day

3 12. TOE RAISES Stand with your feet shoulders width apart. Raise up onto your toes as high as possible. sets reps per day 2. Position as #14A 1. Bend back knee. Keep heel on ground. Hold stretch seconds, 2 3 times. sets reps per day OR 13. One Leg Toe Raises Stand on involved leg. Raise up onto your toes as high as possible. sets reps per day 14B. CALF STRETCH OFF A STEP 1. Uninvolved leg on step, ball of foot on same step. Lower heel. Hold stretch seconds, 2 3 times. sets reps per day 14A. CALF STRETCH 1. Stand with elbows resting on wall. Uninvolved leg bent in front at 90 angle. Involved leg straight with heel on ground and toes toward front wall. Hold seconds, 2-3 times per day. 2. Same position as #14B 1. Bend involved leg with heel off step. Hold stretch second, 2 3 times. sets reps per day

4 WITH ELASTIC TUBING (RESISTIVE) 15. Place loop tubing under table leg. Sitting on floor with leg straight, place tubing around toes and bend ankle toward you. sets reps per day 16. Sit sideways to table, twist ankle in direction of big toe. sets reps per day 17. Reverse position, place foot as illustrated, and twist ankle in direction of the little toe. sets reps EXERCISES TO BE DONE IN CAST: 10 times each, 3 x 1 day 1. Sitting with heel of cast on floor, curl toes under then pull toes up. 2. Isometrics a. Push sole of foot against bottom on cast. b. Lift foot and press against top of cast. c. Push inner border of foot against other side of cast. 3. Lying on back, with knee straight, lift leg up slowly and hold for 5 seconds. Let down and relax.

5 Achilles Tendon: Exercises Here are some examples of exercises for your achilles tendon. Start each exercise slowly. Ease off the exercise if you start to have pain. How to do the exercises Toe stretch 1. Sit in a chair, and extend your affected leg so that your heel is on the floor. 2. With your hand, reach down and pull your big toe up and back. Pull toward your ankle and away from the floor. 3. Hold the position for at least 15 to 30 seconds. 4. Repeat 2 to 4 times a session, several times a day.

6 Achilles Tendon: Exercises (page 2) Calf-plantar fascia stretch 1. Sit with your legs extended and knees straight. 2. Place an elastic band or towel around your foot just under the toes. A towel will give you a more effective stretch. 3. Hold each end of the towel or band in each hand, with your hands above your knees. 4. Pull back with the towel or band so that your foot stretches toward you. 5. Hold the position for at least 15 to 30 seconds. 6. Repeat 2 to 4 times a session, up to 5 sessions a day. Floor stretch 1. Stand about 2 feet from a wall, and place your hands on the wall at about shoulder height. Or you can stand behind a chair, placing your hands on the back of it for balance. 2. Step back with the leg you want to stretch. Keep the leg straight, and press your left heel into the floor with your toe turned slightly in.

7 Achilles Tendon: Exercises (page 3) 3. Lean forward, and bend your other leg slightly. Feel the stretch in the Achilles tendon of your back leg. Hold for at least 15 to 30 seconds. 4. Repeat 2 to 4 times a session, up to 5 sessions a day. Stair stretch 1. Stand with the balls of both feet on the edge of a step or curb (or a medium-sized phone book). With at least one hand, hold onto something solid for balance, such as a banister or handrail. 2. Keeping your affected leg straight, slowly let that heel hang down off of the step or curb until you feel a stretch in the back of your calf and/or Achilles area. Some of your weight should still be on the other leg. 3. Hold this position for at least 15 to 30 seconds. 4. Repeat 2 to 4 times a session, up to 5 times a day or whenever your Achilles tendon starts to feel tight. This stretch can also be done with your knee slightly bent. Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

8 Ankle Sprain: Exercises Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you start to have pain. Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best for you. How to do the exercises "Alphabet" exercise 1. Trace the alphabet with your toe. This helps your ankle move in all directions.

9 Ankle Sprain: Exercises (page 2) Side-to-side knee swing exercise 1. Sit in a chair with your foot flat on the floor. 2. Slowly move your knee from side to side while keeping your foot pressed flat. Towel curl 1. While sitting, place your foot on a towel on the floor, and scrunch the towel toward you with your toes. 2. Then use your toes to push the towel away from you. 3. Make this exercise more challenging by placing a weighted object, such as a soup can, on the other end of the towel.

10 Ankle Sprain: Exercises (page 3) Towel stretch 1. Sit with your legs extended and knees straight. 2. Place an elastic band or towel around your foot just under the toes. A towel will give you a more effective stretch. 3. Hold each end of the towel or band in each hand, with your hands above your knees. 4. Pull back with the towel or band so that your foot stretches toward you. 5. Hold the position for at least 15 to 30 seconds. 6. Repeat 2 to 4 times a session, up to 5 sessions a day. Ankle eversion exercise 1. Start by sitting with your foot flat on the floor and pushing it outward against an immovable object such as the wall or heavy furniture. 2. After you feel comfortable with this, try using rubber tubing looped around the outside of your feet for resistance. Rubber tubing, also called surgical tubing, is like a big rubber band. When held firmly on one end, it offers resistance as you stretch the other side.

11 Ankle Sprain: Exercises (page 4) Isometric opposition exercises 1. While sitting, put your feet together flat on the floor. 2. Press your injured foot inward against your other foot. 3. Then place the heel of your other foot on top of the injured one. Push down with the top heel while trying to push up with your injured foot. Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

12 Posterior Tibial Tendinitis: Exercises Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you start to have pain. Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best for you. How to do the exercises Calf wall stretch (back knee straight) 1. Stand facing a wall with your hands on the wall at about eye level. Put your affected leg about a step behind your other leg. 2. Keeping your back leg straight and your back heel on the floor, bend your front knee and gently bring your hip and chest toward the wall until you feel a stretch in the calf of your back leg. 3. Hold the stretch for at least 15 to 30 seconds. 4. Repeat 2 to 4 times.

13 Posterior Tibial Tendinitis: Exercises (page 2) Calf wall stretch (knees bent) 1. Stand facing a wall with your hands on the wall at about eye level. Put your affected leg about a step behind your other leg. 2. Keeping both heels on the floor, bend both knees. Then gently bring your hip and chest toward the wall until you feel a stretch in the calf of your back leg. 3. Hold the stretch for at least 15 to 30 seconds. 4. Repeat 2 to 4 times. Hamstring wall stretch 1. Lie on your back in a doorway, with your good leg through the open door. 2. Slide your affected leg up the wall to straighten your knee. You should feel a gentle stretch down the back of your leg. Do not arch your back. Do not bend either knee.

14 Posterior Tibial Tendinitis: Exercises (page 3) Keep one heel touching the floor and the other heel touching the wall. Do not point your toes. 3. Hold the stretch for at least 1 minute to begin. Then over time, try to lengthen the time you hold the stretch to as long as 6 minutes. 4. Repeat 2 to 4 times. If you do not have a place to do this exercise in a doorway, there is another way to do it: 1. Lie on your back, and bend the knee of your affected leg. 2. Loop a towel under the ball and toes of that foot, and hold the ends of the towel in your hands. 3. Straighten your knee, and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. 4. Hold the stretch for 15 to 30 seconds. Or even better, hold the stretch for 1 minute if you can. 5. Repeat 2 to 4 times. Shin muscle stretch 1. Sit in a chair, with both feet flat on the floor. 2. Bend your affected leg behind you so that the top of your foot near your toes is flat on the floor and your toes are pointed away from your body. If you need to, you can hold on to the sides of the chair for support. 3. Hold the stretch for at least 15 to 30 seconds. You should feel a stretch in the front (shin) of your lower leg. 4. Repeat 2 to 4 times.

15 Chronic Ankle Laxity: Exercises Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you start to have pain. Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best for you. How to do the exercises Resisted ankle inversion 1. Sit on the floor with your good leg crossed over your other leg. 2. Hold both ends of an exercise band and loop the band around the inside of your affected foot. Then press your other foot against the band. 3. Keeping your legs crossed, slowly push your affected foot against the band so that foot moves away from your other foot. Then slowly relax. 4. Repeat 8 to 12 times.

16 Chronic Ankle Laxity: Exercises (page 2) Resisted ankle eversion 1. Sit on the floor with your legs straight. 2. Hold both ends of an exercise band and loop the band around the outside of your affected foot. Then press your other foot against the band. 3. Keeping your leg straight, slowly push your affected foot outward against the band and away from your other foot without letting your leg rotate. Then slowly relax. 4. Repeat 8 to 12 times. Resisted ankle dorsiflexion 1. Tie the ends of an exercise band together to form a loop. Attach one end of the loop to a secure object or shut a door on it to hold it in place. (Or you can have someone hold one end of the loop to provide resistance.) 2. While sitting on the floor or in a chair, loop the other end of the band over the top of your affected foot.

17 Chronic Ankle Laxity: Exercises (page 3) 3. Keeping your knee and leg straight, slowly flex your foot to pull back on the exercise band, and then slowly relax. 4. Repeat 8 to 12 times. Single-leg balance 1. Stand on a flat surface with your arms stretched out to your sides like you are making the letter "T." Then lift your good leg off the floor, bending it at the knee. If you are not steady on your feet, use one hand to hold on to a chair, counter, or wall. 2. Standing on the leg with your affected ankle, keep that knee straight. Try to balance on that leg for up to 30 seconds. Then rest for up to 10 seconds. 3. Repeat 6 to 8 times. 4. When you can balance on your affected leg for 30 seconds with your eyes open, try to balance on it with your eyes closed. When you can do this exercise with your eyes closed for 30 seconds and with ease and no pain, try standing on a pillow or piece of foam, and repeat steps 1 through 4. Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take..

18 Plantar Fasciitis: Exercises Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you start to have pain. Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best for you. How to do the exercises Note: Each exercise should create a pulling feeling but should not cause pain. Towel stretch 1. Sit with your legs extended and knees straight. 2. Place an elastic band or towel around your foot just under the toes. A towel will give you a more effective stretch. 3. Hold each end of the towel or band in each hand, with your hands above your knees. 4. Pull back with the towel or band so that your foot stretches toward you.

19 Plantar Fasciitis: Exercises (page 2) 5. Hold the position for at least 15 to 30 seconds. 6. Repeat 2 to 4 times a session, up to 5 sessions a day. Calf stretch Note: This exercise stretches the muscles at the back of the lower leg (the calf) and the Achilles tendon. Do this exercise 3 or 4 times a day, 5 days a week. 1. Stand facing a wall with your hands on the wall at about eye level. Put the leg you want to stretch about a step behind your other leg. 2. Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg. 3. Hold the stretch for 15 to 30 seconds. Repeat 2 to 4 times. Plantar fascia and calf stretch Note: Stretching the plantar fascia and calf muscles can increase flexibility and decrease heel pain. You can do this exercise several times each day and before and after activity.

20 Plantar Fasciitis: Exercises (page 3) 1. Stand on a step as shown above. Be sure to hold on to the banister. 2. Slowly let your heels down over the edge of the step as you relax your calf muscles. You should feel a gentle stretch across the bottom of your foot and up the back of your leg to your knee. 3. Hold the stretch about 15 to 30 seconds, and then tighten your calf muscle a little to bring your heel back up to the level of the step. Repeat 2 to 4 times. Towel curls 1. While sitting, place your foot on a towel on the floor and scrunch the towel toward you with your toes. 2. Then, also using your toes, push the towel away from you. Note: Make this exercise more challenging by placing a weighted object, such as a soup can, on the other end of the towel. Marble pickups 1. Put marbles on the floor next to a cup.

21 Plantar Fasciitis: Exercises (page 4) 2. Using your toes, try to lift the marbles up from the floor and put them in the cup. Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

22 HOME EXERCISE PROGRAM CALF STRETCH Purpose: Position: Action: To stretch the gastrocnemius muscles (posterior lower leg muscles). Stand facing the wall, hands shoulder width apart on the wall. Place one leg forward, the other behind. May place a towel roll under the inside arch of the back leg to prevent foot from rolling in. Slowly bend the forward knee towards the wall - move from the hips keeping the back in neutral. The back leg stays straight with the heel on the ground. DON T BOUNCE. Hold seconds. Repeat times each leg, times a day. PT Physical Therapy Department (11-91)

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