Injured ankle, a problem? NO MORE!!

Ankle sprain is very common injury in today’s life. Risk of getting an ankle sprain, is while rapid activities like sports, tennis, badminton, squash, kabbadi, basketball, football, etc. it can happen during daily task too. For instance, walking on uneven surface, climbing stairs, dancing etc

Chronic ankle and foot pain, post ankle sprain is very common nowadays. It is because of avoided rehabilitative exercises and not taking enough rest. This results in incomplete healing of the injury.

Common symptoms of Ankle injuries-

• Swelling

• Pain while weight bearing

• Stiffness

• Tenderness

• Tropical changes around ankle joint

Treatment-

PHASE I:

1. First and very importance step after injury, is to follow the RICE method to prevent worsening of injury. R: Rest the injury. I : Ice the injury to lessen swelling, bleeding, and inflammation. C: Apply a compression bandage to minimize swelling. E: Elevate the injury, if possible, to reduce swelling.

2. Ankle pumps i.e. ankle dorsiflexion and plantarflexion

In sitting and lying down position move your ankle in upward (towards chest) direction and then downward (towards floor) repeat this few times.

3. Inversion and eversion

In sitting or lying down position move your foot in the direction of other leg foot. (inwards) and then in opposite direction (outwards).

4. Ankle rotation

In sitting and lying down position roll your foot in a circular direction.

5. now last and very important one is the immobilisation of the ankle. Which you can be done with application of compression bandage or crape bandage. Avoid full weight bearing activities like, walking, standing, etc. are of utmost necessity.

• PHASE II-

1. Continue with RICE principle in phase ii too.

2. For progression, all ankle exercises

which are dorsiflexion, plantarflexion,

inversion, eversion and rotation can be

done with resistance tube/band.Tie the

one end of band on the ankle and other

end at fix point and now move the ankle

in opposite direction. ( please refer to the images.)

3. Bilateral leg heel raises and revers

In standing, raise your heels (within pain limits) off the floor and then revers (lift your toes off the floor). entire weight and balance on the heels

4.unilateral leg heel raises and revers

stand on one leg (hip and knee in 90-90 degree) and perform this exercise. raise your heels (within pain limit) off the floor and then revers (lift your toes off the floor) entire weight and balance on heel

repeat the same for the other leg.

5.Balancing on balance board

Stand on balance board with both legs on it and balance this position for a few seconds (progress with increase standing duration)

For increasing difficulty start with single leg balancing on board.

PHASE III-

Continue with RICE principle in phase ii too (if pain persist)

1. Heel raises at the edge of stairs

Stand at the edge of a step (on toes) now raise your heels and then come back to the neutral position of ankle. Repeat this movement several times.

For progression, start single leg heel raise.

2. Three directional balance on single leg-

Stand on single leg with other leg lifted and bended (hip and knee in 90-90degree) now, touch the floor with the lifted leg in three directions which are front, side and back (other leg should be in 5-10degree flexion). Repeat the same exercise for other side leg.

3. Double leg hopping

Stand on your both feet, now jump upward and in forward direction with both feet. As soon as you land on your feet take another jump in same way. Repeat this several times.

4. Single leg hopping

Stand on your single foot, now jump upward and in forward direction. As soon as you land on your foot take another jump in the same way. Repeat this several times.

5. Jump and balance on single leg

Stand on your both feet. Now jump upward and sideway and land on single leg and balance on that leg. Repeat this several times and same for the other leg.

Edited by-Mahima bhuta

REFERENCES-

https://www.aafp.org/afp/2006/1115/p1714.html

--https://orthoinfo.aaos.org/en/diseases--conditions/sprained-ankle/

--https://en.wikipedia.org/wiki/Sprained_ankle

--https://www.google.com/url?sa=i&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwi9mreE-43gAhWOXn0KHbGIB1sQjRx6BAgBEAU&url=http%3A%2F%2Fwww.londonorthopaedicsurgery.co.uk%2Ftherapies-exercise-regimes%2Fankle-sprain-exercises%2F&psig=AOvVaw3Eeyxn2QQkWupV78C_Xvzw&ust=1548678258927582

--https://www.google.com/url?sa=i&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwj7p9i5-o3gAhUDTn0KHXkaDb0QjRx6BAgBEAU&url=https%3A%2F%2Fcalsignsolutions.com%2Ftodo_hand_exercise_diagrams.php&psig=AOvVaw3Eeyxn2QQkWupV78C_Xvzw&ust=1548678258927582

--https://www.google.com/url?sa=i&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwiUopOI_Y3gAhUQb30KHdJYDK4QjRx6BAgBEAU&url=https%3A%2F%2Ftria.com%2Fstop-foot-pain-seven-easy-exercises%2F&psig=AOvVaw062Mj230NxADYX8hBJZRDC&ust=1548678878962720

--https://www.google.com/url?sa=i&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwj869nD_Y3gAhVCf30KHXNeARYQjRx6BAgBEAU&url=https%3A%2F%2Flermagazine.com%2Farticle%2Fachilles-rehab-focusing-on-insertional-tendinosis&psig=AOvVaw062Mj230NxADYX8hBJZRDC&ust=1548678878962720

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