Category Archives for "Ankle Pain, Ankle Sprain"

One Legged Squat

This exercise is deceptively simple. It is called the one legged squat and the key of the exercise is, you want to keep the knee in alignment, don’t let it wobble back and forth. And as you keep the knee in alignment, you also want to make sure you engage the core as you squat down you want to bring the buttocks backwards so the centre of gravity is back, and as you squat down, you want to keep the knee over ankle - not over your toes. And you’re going to repeat three sets of ten. As you master that then you’re going to add a more difficult component - the hop. Now all this as you can see is using a red resistance band and as you do the hop you want to make sure you keep the alignment the same as you were doing before with just the squat. You’re also going to do three sets of ten.

Ankle Sprain: Strengthening Stabilizer Muscles

It’s generally good to get your ankle moving after you’ve sprained it. How much time you wait depends on whether how bad you sprained it with the amount of swelling you have, whether you can weight bear on it or if there’s a fracture involved . If you’re unsure, consult your local Physiotherapist before doing this exercise. This exercise works the Peroneal muscles that help to stabilize the ankle. Start by wrapping a resistance band around the forefoot with the lower legs supported by either a rolled up towel or folded Yoga Mat so that the heels are up from the floor. Place a small squishy ball between the knees and maintain a squeeze on the ball throughout the exercise. This helps you isolate the movement focus towards the ankles and prevents the hip and thighs from being involved. To strengthen the left lateral ankle, keep the right ankle stiff to stabilize. keep the ankle plantar flexed, so toes pointed down, and move the foot outwards lead by the little toe. Do 3 sets of 10 to 15 repetitions daily.

Ankle Sprain: Squat Clock Reaches

Start with nice tall posture and engage your core muscles below the belly button by drawing the lower ab muscles inward toward the spine. Then, stand on one leg and hold a stick with the butt end about 2 and a half feet away. Bend down through the hips to touch the stick to the floor at the 9 O’Clock position like a grid on a clock. Come back up and then bend down to touch the end of the stick at the 10 O’Clock position. Repeat this until you get to the 3 O’Clock position and then reverse coming back to the 9 O’Clock position again to complete the full set. When doing this exercise maintain your knee alignment with the second toe, the knee over the ankle and bend through the butt more. Do 2 full sets 2 times a day. This is great exercise for developing strength, balance, and proprioceptive control in your ankle and whole lower quadrant after a sprain. 

Ankle Sprain: Wall Squat Core Activation

This exercise can help with the retraining of the core stability, hip, leg and ankle muscles after an acute ankle ligament sprain. If you experience pain or you’re unsure about this exercise please consult your local Physiotherapist before continuing. Wrap a closed loop resistance band around the thighs just above the knees. Then position yourself so that your low back is fully leaning up against the big ball on the wall. Keep your posture nice and tall but don’t arch your low back when leaning upright against the big ball. Next, engage you inner core stabilizers by contracting your pelvic floor muscles and pulling your transverse abdominal muscles below your belly button inwards, hugging your spine. Remember to keep breathing. Leaning your weight on the ball slide downwards doing a wall squat while you maintain static isometric pressure against the resistance bands. Keep your knees over your ankles and in alignment with your second toes. Hold the wall squat for 10 seconds. Repeat this for ten repetitions doing three sets daily. 

Ankle Sprain: Lunge Squats

It’s important to retrain the push off dynamic strength in your core stability and lower quadrant after an ankle sprain. There are a few key points to keep in mind as Nina takes you through this exercise. First, start off with neutral posture and the core stability muscles of your lower back engaged. Then when you lunge forward you want to push off with the back leg as opposed to stepping forward with the front foot. This will allow you to work the dynamic push - off of the back leg and stabilizing aspect of the front leg to better strengthen your lower quadrant with your core stability, and to ultimately help you recover from your deficiencies so you can return to playing sports faster & doing the activities you love to do. Perform 10 reps on each side for 3 sets daily to start. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing. 

Ankle Injuries & Ankle Sprains: 1 Legged Squat

The one-legged squat is an excellent exercise after injuring your ankle from a ligament sprain. It works your quad, posterior hip, core muscles and your balance and proprioception to help with your functional recovery. Starting with tall posture, engage your core muscles below the belly button by drawing the lower abs inwards toward the spine. Avoid arching the low back. With arms in a ready position do a one-legged squat with your body weight distributed equally over the foot. Don’t go any lower than a ninety degree bend in the knees, keeping your knees in alignment with your second toe and over your heel as much as possible. Hold for a good long second and then straighten back up with your butt muscles to the start. Do three sets of ten repetitions daily. 

Ankle Sprains – 4 Point Star Balance

This exercise retrains your balance, strength and proprioception and will help you regain functional mobility faster after an ankle sprain. Start by putting your weight on the side of the affected ankle and hike the opposite foot up off of the ground. Remember to keep your inner core tight below the belly button. Then with the foot that’s off of the ground touch the first point in front of the ground, then to the side and then behind you, and then cross over to the other side of the body. Repeat the 4 points of contact (front, left side, back and right side) for 30 seconds 4 sets 4 times per day. As you get stronger increase it to 60 seconds 4 sets 4 times per day. If you have a fracture as a result of your injury or you are unsure if this is the right exercise for you to do, consult your physiotherapist before starting this exercise.

Ankle Injuries: Strengthening After A Sprain

This exercise is great for strengthening your injured ankle and retraining important muscle activation patterns on the injured side. Use a resistance band tied to a stable anchor and wrap it around the unaffected leg. With the affected ankle, stand either in front of the band or inside while keeping your posture tall and inner core engaged. Hike the foot with the band wrapped around the leg up off of the ground and slowly push the leg out to the side and then slowly return it back to the middle while keeping the foot off of the ground the entire time. Resist the movement with the standing leg by squeezing the butt muscles. Repeat this 10 times for 3 sets daily.

Ankle Injuries & Ankle Sprains: Gluteus Muscle Retraining

This exercise is great for retraining your Gluteus Medius after an ankle injury. After you sprain your ankle, the muscles all the way up into the hip on the affected side can be affected. Begin by lying on your left side to strengthen your left Gluteus Medius “Butt” muscles. Keep your right hip stacked on top of your left hip and place your right hand on your right hip. Then bring your right foot on the ground in front of your left knee and bend the left knee to 90 degrees to stabilize yourself a little more. Next, bring your left foot up, while maintaining the ninety degree bend in your knee. Hold this for 10 seconds. Do 3 sets of 10 repetitions daily. 

Ankle Sprains: 2-Legged Squats

The two legged squat is a basic strengthening exercise that’s very effective in strengthening your ankle immediately after an acute ankle sprain for the first couple of weeks as long as you can fully weight bear on that ankle and foot and that there is no fracture from your sprain. Sometimes the ligaments can be torn and pull off a piece of the bone where it attaches and this is called an avulsion fracture. Scans such as X-rays will not necessarily show that there is a fracture if the ankle injury /sprain was recent. There are certain tests that your physiotherapist can do before getting an X-ray to determine that there is a greater likelihood of a fracture. So if you are unsure, I would suggest consulting your Physiotherapist before starting this exercise. Starting with tall posture, engage your core below the belly button by drawing the inner core muscles towards the spine making your waistline skinnier. Maintain normal breathing without arching the low back. With arms in a ready position do a two legged squat with your body weight distributed equally over both feet. Don’t go any lower than a ninety degree bend in the knees. keep your knees in alignment with your second toe and over your heels. Avoid the knee collapsing inwards. Hold for a good long second and then straighten back up with your butt muscles to the start. Do 3 sets of 10-15 repetitions daily.