Ankle Strength Exercise for Acute Ankle Injury Grade 1

ankle injury acute grade 1

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Here are Some Ankle Strength Exercise for Acute Ankle Injury Grade 1

 

Acute Ankle Injury Grade 1 begins immediately after injury. It lasts from 48 hours to a couple of weeks depending on how bad your ankle is. If your injury occured some time ago then you may progress through this phase more quickly or even skip to phase 2.

The aim in phase 1 is to protect your ankle and reduce pain and swelling. The priority is rest and applying cold compression. This allows your ankle to begin healing. However, there are still a number of exercises you can do.

For the first few days, you’ll need to rest and apply an ice pack to your injured ankle for 10 to 15 minutes every few hours. Don’t let the ice touch your skin and don’t leave it on so long that it burns you.

Some Ankle Strength Exercise for Acute Ankle Injury Grade 1

These exercises are simple motions you can do up to 5 times per day that can help you maintain your range of motion and flexibility in your ankle.

1. Ankle alphabet

Sit on a couch or comfortable chair. Extend your leg out and trace the letters of the alphabet in the air with your big toe. If there’s no pain, you can repeat this 2 or 3 times. This gentle exercise helps you to move your ankle in all directions.

2. Knee motion

Sit in a chair with your foot flat on the floor. Keeping your foot on the floor, slowly move your knee from side to side for 2 to 3 minutes. This stretches and relaxes the ligaments around your ankle.

For many people, the rest period is about three days. After that, you can gradually increase the use of your ankle and begin a program of home exercises or physical therapy.

Do you need a help? One of our podiatrist can assist and then recommend what treatment options are best to get you back on track.
Schedule an appointment here or you may call us at 44 (0) 207 101 4000. 📞

 

 

We hope you have a feetastic day! 👣☀️

-The Chelsea Clinic and Team

 

Check our latest blog about Plantar Fascia Stretches here https://www.thechelseaclinic.uk/plantar-fascia-stretches/

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