Ankle sprain recovery plan- #1) 20 min ice bucket - do the ABC`s with your foot in the ice bucket - dont use too much ice. About a quarter of the bucket #2) do standing calf raises while holding on to something stable #3) MARBLES --- -Sit in a chair , place marbles on floor and a cup on floor next to them. -pick up marbles with toes and place in cup - just one set #4) CUPS--- -take 5 paper cups in your rt hand - keeping knee of injured ankle straight - bend over at the waist keeping opposite foot elevated - starting position is standing on injured foot with cup in injured foots hand, opposite knee at waist level and opposit hand on hip. -place 1st cup directly to left of injured foot, by the ankle, keeping knee straight - place 2nd cup diagonally - 3rd cup in front of foot - 4th cup to the rt diagonal - 5th cup to the rt next to heel - then pick them up going rt to left - do this 3 times #5) bungee stretch - do ankle pump with a bungee on your foot for resistance - do dorsi flexion - plantar flexion - inversion - eversion Do two sets of 15 #6) ice bucket again ( do ABC`s) -15 min #7) wrap with an ace bandage #8) take an anti inflammatort #9) rest and elevate all night NEVER AVERAGE
Posted on: Mon, 15 Jul 2013 23:06:56 +0000
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