EXERCISES CAN HELP IN MANAGING ANKLE FRACTURE
Exercise can be an important part of the rehabilitation process for managing ankle fracture. Ankle fractures occur when one or more of the bones that make up the ankle joint are broken. This can result in pain, swelling, and limited range of motion in the ankle.
1.Gastrocnemius stretch
Sit on the floor with your legs out straight in front of you.
Place a towel around the foot of the leg to be stretched.
Hold the ends of the towel in each hand.
Pull the towel towards you, stretching the back of your calf.
Your knee should remain straight as you hold this position.
2.Soleus stretch
Sit up straight with a rolled towel, or foam roller, underneath your knee.
Loop a belt around the ball of your foot.
Hold the ends in both hands.
Keeping your heel on the ground, pull the belt ends towards you.
The ball of your foot will pull up towards you.
You should feel a stretch in the back of your calf.
Hold this position.
3.Ankle alphabet AROM
Sit down with your legs extended or hanging off the table.
Draw the capital letters of the alphabet with your ankle, accentuating all of the ranges of motion.
4.Ankle dorsiflexion strengthening
Start in a seated position with your legs extended.
Take the band and place it around your feet.
Next, bend your knee on the affected side so that your heel is resting on your shin.
Pull the toes of the affected side up towards your head as you maintain tension in the band.
The unaffected foot acts as an anchor to allow more tension to be created in the band.
Relax to the starting position and repeat.
5.Ankle plantar flexion strengthening
Place a band underneath your foot and hold the other ends in your hands to create some tension.
Point your toes down against the resistance of the band, then control the movement as you return to the start position.
Make sure to keep your knee straight during this exercise.
Exercises Help But Always Better To Consult A Doctor / Physiotherapist Before Starting Exercise Pogram.
By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.
Personalized Exercise Program By CB Specialists.
If you're looking for personalized exercises for a Ankle fracture , be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.