Best Foot And Ankle Exercises To Recover After An Injury
You will be able to return to your regular activities and enjoy a more active and healthier lifestyle with the assistance of an exercise conditioning program after an injury or surgery. You will also be able to return to sports and other recreational activities with the support of a well-structured conditioning program that you follow. Austin physicaltherapy can guide you.
It
is a comprehensive program for conditioning that includes a wide variety of
different activities. You must carry out the program under your physician's
supervision. So you can be confident that it will be both successful and safe
for you. Talk to your primary care physician or physical therapist about the
exercises that will effectively help you achieve your rehabilitation
objectives.
Consistency:
Maintaining
a consistent level of strength in the muscles that support your lower leg,
foot, and ankle will assist in maintaining the stability of your ankle joint.
Maintaining the strength of these muscles helps alleviate pain in the foot and
ankle and avoid subsequent injury.
Restoring range of motion and preventing
injuries both require flexibility:
Stretching
the muscles that you strengthen is a vital part of this process. After a
strength training session, you should perform light stretching to reduce muscle
pain and maintain muscle length and flexibility.
Muscle Groups Targeted:
In
this conditioning program, the muscle groups of the lower leg and the tendons
and ligaments that control foot mobility are the workout's primary focus.
Some
workouts you can do are:
· Ankle Pumps:
It
is best to avoid movements to the side of an injury when possible to prevent
further stress on the injured area. An ankle pump is one of the most effective
exercises for treating foot and ankle injuries. Maintain the position of
pointing your toes upward as if you were about to touch your shin for
approximately thirty seconds, and then release the position. You should repeat
this move five times before moving on to the next ankle. Following that, point
your foot down until you feel a stretch in the calf muscles of your lower leg.
Maintain the position for three seconds, after which you will repeat the
exercise with the other ankle.
· Stretching One's
Calf:
Position
yourself so that you are facing a wall. With your palms facing the wall, press
your hands against it, and place one leg behind the other. You should bend the
knee of the leg one step forward until you feel a stretch in the leg behind
you. After you have held the position for approximately thirty seconds, release
it and move on to the next leg.
· Exercises That
Build Strength:
You
should begin performing these exercises as soon as the pain you are
experiencing as a result of your injury begins to lessen or as directed by your
physical therapist.
You
should now have a resistance band wrapped around your forefoot with both ends
in your hands. While keeping your other leg bent, gradually move the foot
further away from you. Maintain the position till the count of thirty, and then
release. Perform this movement five times with each of your legs. This workout
consists of plantar flexion with resistance.
· Exercises for
Proprioception After Sustaining an Ankle Sprain:
These
exercises are beneficial for preventing further injury as well as improving
balance. If you feel pain in the injured foot and ankle, you should stop doing
this exercise immediately and seek medical attention. Consult therapy specialists soon.
To
begin, raise both arms to the side while standing on one leg. Maintain the
position for as long as you possibly can, and then you can let go and relax.
You should aim to complete the exercise five times with each of your legs.
After that, perform another set of exercises, but this time with your arms by
your sides instead of in front of you. Finish off with one final repetition
while keeping your eyes closed.
Foot
and Ankle Exercises for Injury Recovery can get serious if not treated soon.
Seek consultancy from austin-pt.com, as they are the experts.
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