Here are some easy exercises to do that are non-weight bearing:
Isometric Strengthening Exercises
Do these exercises to strengthen the muscles around your ankle. This will provided added support to the joint. Each exercise should be repeated between 5 and 10 times; increase the number of repetitions as you get stronger.
Eversion Isometrics
- While seated, place the outside of the injured foot against a table leg or closed door.
- Push outward with your foot into the object your foot is against (your ankle joint should not move) causing a contraction of your muscles.
- Hold this muscle contraction for 15 seconds.
- Relax for 10 seconds.
Inversion Isometrics
- While seated, place the inside of the injured foot against a table leg or closed door.
- Push inward with your foot into the object your foot is against (your ankle joint should not move) causing a contraction of your muscles.
- Hold this muscle contraction for 15 seconds.
- Relax for 10 seconds.
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