Therapy / Rehabilitation / Exercise

For those who do not have insurance and cannot afford physical therapy some helpful links and description of exercises are listed below

Ankle injuries

There are some nice range of motion, strengthening and flexibility exercises shown here  and here

And on this website you will find a list of some incorrect exercises. So please make sure you perform your exercises correct way.

Range of Motion Exercises
Non Weight Bearing
Use these exercises to increase ankle range of motion after injury.
All exercises (except The Alphabet) should be performed in sitting with your legs fully extended, knees straight, out in front of you.

Dorsiflexion
1) Pull your foot back toward you (while keeping knees straight) by moving your ankle. Continue until either discomfort is felt or you can no longer pull your foot back.
2) Hold this position for 15 seconds
3) Return to neutral position
4) Repeat above steps 10 more times

Plantar flexion
1) Push your foot forward away from you (while keeping knees straight) by moving your ankle. Continue until either discomfort is felt or you can no longer bend your foot forward.
2) Hold this position for 15 seconds
3) Return to neutral position
4) Repeat above steps 10 more times

Inversion
1) Turn your foot inward by moving your ankle. Continue until either discomfort is felt or you can no longer turn your foot inward.
2) Hold this position for 15 seconds
3) Return to neutral position
4) Repeat above steps 10 more times

Eversion
1) Turn your foot outward by moving your ankle. Continue until either discomfort is felt or you can no longer turn your foot inward.
2) Hold this position for 15 seconds
3) Return to neutral position
4) Repeat above steps 10 more times

The Alphabet
1) Sit on a chair with your foot dangling in the air or on a bed with your foot hanging off the edge
2) Draw the alphabet one letter at a time by moving the injured ankle and using the great toe as your "pencil."

Isometric Strengthening Exercises
Do these exercises to strengthen the muscles around your ankle. This will provided added support to the joint.

Eversion Isometrics
1) While seated place the outside of the injured foot against a table leg or closed door
2) Push outward with your foot into the object your foot is against (your ankle joint should not move) causing a contraction of your muscles.
3) Hold this muscle contraction for 15 seconds
4) Relax for 10 seconds
5)Repeat 5 times, increasing to 10 repititions

Inversion Isometrics
1) While seated place the inside of the injured foot against a table leg or closed door
2) Pull inward with your foot into the object your foot is against (your ankle joint should not move) causing a contraction of your muscles.
3) Hold this muscle contraction for 15 seconds
4) Relax for 10 seconds
5) Repeat 5 times, increasing to 10 repititions

These exercises will help put more weight on the injured foot as well as strengthen it.

Seated Calf Raise
1) Sit in a chair with the injured foot on the floor
2) Lift your heel as far as possible while keeping your toes on the floor
3) Return heel to the floor
4) Repeat 10 times

Single Leg Stand
1) Stand upright while holding onto a stable object (table/chair)
2) Shift some of your weight onto the injured foot
3) Hold for the position for 15 seconds
4) Relax and put weight back onto non injured foot
5) Repeat 10 times

Full Weight Bearing Exercises
These exercises will help put more weight on the injured foot as well as strengthen it.
Single Leg Stance
1) Stand on the injured foot while raising the non injured foot off the ground
2) Maintain full weight bearing on the injured foot for 15 seconds
3) Return to resting position
4) Repeat above exercise 10 more times

Standing Calf Raise
1) Stand on only the injured foot
2) Raise up, standing only on the ball of the injured foot, lifting the injured heel of the ground
3) Hold for 15 seconds
4) Repeat above exercise 10 more times

Lateral Stepping
1) Place a rolled towel or short object on the ground
2) Stand with both feet to one side of the object
3) Step over the towel with the injured foot and remain on that foot
4) Then bring the uninjured foot over the object onto the same side as the injured foot and place it on the ground
5) Reverse the process and step over the towel in the opposite direction
6) Do 10 repetitions
7) Increase speed of above exercise as healing progresses

Lateral Jump
1) Place a rolled towel or short object on the ground
2) Hop over the towel and land on the left foot
3) Then hop back over the towel and land on the right foot
4) Do 10 repetitions
5) Increase speed of above exercise as healing progresses

Balance Activities

Injury to ankles can often result in decreased balance ability. Towards the end of rehabilitation performing balance activities is an important way to prevent future injury.

Single Leg Stance on a Towel
1) Fold a towel into a small rectangle and place on the ground
2) Stand with the injured ankle on the towel
3) Lift the uninjured leg off the ground standing only on the towel with the injured leg
4) Hold for 15 seconds
5) Repeat above 10 more times
6) As balance improves, increase stance time on injured leg up to 45 seconds