Best 6 Physiotherapy Exercises for Ankle Pain and Injury in Joints:: Here are 6 physiotherapy exercises to strengthen your ankle muscles: Isometrics Strengthening Exercises 1.Eversion Isometrics Place your injured foot against a table leg facing out while seated. Push your foot outwards the object that is against to your foot (take note that your anklejoint should not move) to perform a muscle contraction. Hold for 15 seconds and relax for 10 seconds. 2.Inversion Isometrics Place the injured foot inwards against a table leg or closed door. Push your foot inwards towards the object against your foot (take not that your ankle joint should not move) causing a muscle contraction. Hold for 15 seconds and relax for 10 seconds. Non-Isometrics Strengthening Exercises 3.Dorsiflexion Working only on your ankle by pointing yourfoot backwards to your nose (while performing this workout, keep your knees straight). Continue until you feel discomfort orcan’t tilt it back any further. Hold this position for 15 seconds. Return to neutral position. 4.Plantar flexion Moving only your ankle, point your foot forward (while keeping knees straight). Continue this workout until you feel discomfort. Hold for 15 seconds and return to neutral position. 5.Inversion Moving only your ankle and keep your toes upwith your foot facing inwards. Make surethat your sole is facing your other leg while performing this workout. Continue until you feel discomfort or when you can no longer turn your foot inwards. Hold for 15 seconds and return to neutral position. 6.Eversion Moving only your ankle and keeping your toesup with your foot facing outwards. Continue until you feel discomfort or when you can no longer turn your foot outwards. Hold for 15 seconds and return to neutral position. #Emon
Posted on: Mon, 26 Aug 2013 06:11:54 +0000
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