ORTHOPEDICS/LEG, FOOT & ANKLE/THERAPY & SURGERY
An ankle sprain(or twisted ankle) usually causes pain and motion restriction, as it may even prevent performing normal activities.
Patient with a sprained ankle may benefit from physical therapy to help improving overall ankle mobility.
When sustaining an ankle sprain, early active stretching is a significant first step in the recovery process.
Following an ankle sprain, and due the extended required relaxation period, the muscles around the ankle often become shortened and tight resulting of the decreased range of motion (ROM) around the ankle joint.
To restart moving again, it is important to start smooth stretches to the damaged ankle (soon the therapist authorization).
Four ankle fundamentals stretches movements should be performed after an ankle sprain.
- Plantar Flexion
Ankle plantar flexion is the motion direction that points the toes away, similar to stepping the gas pedal in a car.
This motion may become restricted due to the immobilization period after an ankle damage.
Plantar flexion may be improve as follow:
- Push the foot forward away (while keeping knees straight) by moving the ankle. Do not stop until either uneasiness is felt, or the foot becomes unable curving bend.
- Hold this state for 15 seconds.
- Back to neutral state.
- Repeat above steps ten more times.
If insupportable pain occurs, do not hesitate to refrain and relax.
- Dorsiflexion
Dorsiflexion is the motion of pulling the toes and the ankle up towards the face.
Dorsiflexion may improve as follows:
- Pull your foot back toward you (while keeping knees straight) by moving your ankle. Do not stop until either uneasiness is felt, or the foot becomes unable curving bend.
– Hold this state for 15 seconds.
– Back to neutral state.
– Repeat above steps ten more times.
If insupportable pain occurs, do not hesitate to refrain and relax.
- Inversion
Most ankle sprains occur when your foot turns gravely inward (a motion called inversion), and the ligaments on the outside part of your ankle are overstretched or torn.
Inversion may improve as follows:
- Turn your foot inward. Do not stop until either uneasiness is felt, or the foot becomes unable curving bend.
– Hold this state for 15 seconds.
– Back to neutral state.
– Repeat above steps ten more times.
If insupportable pain occurs, do not hesitate to refrain and relax.
- Eversion
Eversion is the act of moving the foot outwards.
– Turn the foot outward by moving your ankle. Do not stop until either uneasiness is felt, or the foot becomes unable curving bend.
– Hold this state for 15 seconds.
– Back to neutral state.
– Repeat above steps ten more times.
If insupportable pain occurs, do not hesitate to refrain and relax.