Suffering from Chronic Ankle Injury Grade III?
The ankle needs to be strong so that it can help support the weight of the body when a person undertakes daily activities.
Strength training is crucial, but it is essential to follow a podiatrist instructions about when to start this stage of exercise. Usually, a person can begin strength training once they can stand on the ankle without pain or increasing swelling.
Here are some of the exercises for Chronic Ankle Injury Grade III:
- Single Leg Heel Raises – This exercise is a progression from the heel raise exercise and should only be done once you have achieved 3 sets of 15 repetitions in heel raises. To do this exercise – Stand on your injured ankle. Hold onto the back of the chair or a wall for support. Lift your heel off the floor so that you are standing on the ball of your foot. Hold for 3 seconds then slowly lower your heel back down on the floor. Do not rush the exercise – slow and controlled is best. Do 3 sets of 15 repetitions.
- Heel-to-Toe Walk Exercise – To do this exercise – Clear the space around you to avoid tripping hazards. Keep your eyes facing forwards and not looking at your feet. Pretend you’re walking on a tightrope by placing one foot directly in front of the other. Do 4 metres and turn.
- Toe Walks – To do this exercise – Clear the space around you to avoid tripping hazards. Keep your eyes facing forwards and not looking at your feet. Go on the balls of each foot and then walk forwards. Do 4 metres and turn.
- Pillow balance – Do the same basic balance exercise while standing on a pillow. This is much harder. Even if your ankle isn’t sprained, your foot will wobble around a lot and you’ll constantly need to correct your balance. See if you can get to 30 seconds to 1 minute. Stop if you begin to feel pain in your ankle.
Are you suffering from this condition? At The Chelsea Clinic, we can help. One of our podiatrist can assist and then recommend what treatments 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 Chronic Ankle Injury Grade I