ankle sprain exercises pdf nhs

These exercises should not increase your pain. Diagnosis is made from your symptoms the history of the problem and an examination of your ankle.

You have pain tenderness or weakness often around your ankle foot wrist thumb knee leg or back.

. Only complete these exercises if you have been instructed to do so by your Physiotherapist or GP. Practice each exercise up to ten times at two or three times per day. Ankle sprain physio exercises nhs.

Sudden pain andor swelling around the ankle Bruising Stiffness or pain when trying to move the ankle If you follow the advice and exercises on this How is it diagnosed. Some discomfort is normal with these exercises but try to avoid pushing into pain. Muscle strengthening It is important to strengthen the muscles that turn the ankle outwards.

Exercises to trial Ankle Circles - Lying on your back or in sitting move your ankles around in both anti-clockwise and clockwise circles. What is an Ankle Sprain. Exercise Programme Ankle sprains have three phases of recovery and need.

You can use pillows to keep the foot up. Hold for 10 secs then stretch other leg Repeat 4 times. Soft tissue ankle injury where fracture has been ruled out.

Perform each exercise gently and slowly only moving as far as feels comfortable. Remove splint boot before exercising. Movement and strength of the ankle to prevent risk of further injury.

It also gives advice on exercises you can do to help your recovery. When these ligaments are injured it does not necessarily mean that they are torn as the. Exercise as the pain allows do not continue if it is too painful.

You have had an injury involving muscles and ligaments in and around your ankle. Ankle moving within What are the symptoms of an Ankle sprain. Ankle sprains are common injuries that occur in all age groups and account for 5 of all attendances to.

An ankle sprain is a very common injury that affects the ligaments usually on the outside of your. An ankle sprain usually happens after a sudden change of direction causing your. Raise your ankle above the level of your hips to reduce swelling.

For this reason most people with an ankle sprain will not be given crutches. Initially some of the later. Ease off the exercise if you have more than mild pain.

You cannot put weight on the injury or use it normally. Stand with the leg to be stretched behind the other leg. Exercise as the pain allows do not continue if it is too painful.

Remove splint boot before exercising. Early weight bearing putting weight through your injured foot has been shown to help your ankle heal more quickly. Ankle Sprain Injury Physiotherapy department Derriford hospital Level 7 zone E PL6 8DH Telephone.

You have been given a leaflet Ankle sprain injuries which tells you about your injury and the symptoms you can expect. Ankle exercises after sprain nhs. Hold onto something stable for balance.

Early movement and exercise. The below exercises can be helpful to increase the movement and strengthen weaker muscles around the foot and ankle. Push your heel down while bending the knee to stretch the achilles tendon.

Amount of damage to the ligament can vary. Ankle sprain exercises nhs pdf. Initially some of the later exercises may be too uncomfortable or difficult over 2-3 weeks you should aim to be doing all exercises.

The aim of these exercises is to manage pain and swelling whilst maintaining as much function as possible. The injured area is swollen or bruised. Complete 12 of each exercise and try to do a minimum or 3-5 times per day.

Keep your ankle moving as pain allows. Push up on your toes. Ankle sprain Information and exercise sheet 1b 1a 2.

Make a loop out of a piece of elastic fitness band and anchor it either with a table leg or with your other foot. You can do rehab exercises at home or even at the office to strengthen your ankle. Complete 12 of each exercise and try to do a minimum or 3-5 times per day.

How to help sprain ankle. The sooner you start early exercise the Once you have recovered continue to. It gives advice on treatment to relieve your symptoms.

You have muscle spasms or cramping where your muscles painfully tighten on their own. Its likely to be a sprain or strain if. How to do rehabilitation exercises for an ankle sprain How to do rehabilitation exercises for an ankle sprain Start each exercise slowly and use your pain level to guide you in doing these exercises.