What to do when you have Subacute Ankle Injury Grade I?
Most people can start ankle rehabilitation exercises within three days after the ankle injury, if it’s not too severe. Management for the majority of injuries involves the ‘RICER’ principle (Rest, Ice, Compression, Elevation and referral / Rehab), with gradual re-strengthening exercises.
Some Motion Exercises for Subacute Ankle Injury Grade I
Here are some simple exercises you can do up to 5 times per day that can help you maintain your range of motion and flexibility in your ankle:
Ankle rotations are important to help maintain and improve your range of movement after an ankle sprain. You can do this exercise in either sitting or lying. To do this exercise – start by slowly turning your ankle to the left and draw circles with your foot as pain allows. Repeat this for 20-30 repetitions. Then slowly turn your ankle to the right and draw circles with your foot as pain allows. Repeat for 20-30 repetitions. Do this exercise every 2 hours as pain allows.
Ankle Active Plantarflexion and Dorsiflexion
Ankle movements in a forward and backward direction is an important exercise to help maintain and improve your range of movement after an ankle sprain. You can do this exercise in either sitting or lying (SHOW BOTH POSITIONS). To do this exercise – start by slowly pointing your toes away from you as pain allows. Then slowly pull your toes back up towards you as pain allows. Repeat this 20-30 repetitions. Do this exercise every 2 hours as pain allows.
Sit on the floor with your leg stretched out in front of you. Wrap a towel or strap around the ball of your foot. Pull back on the towel so your toes move toward you. Hold the stretch for 15 to 30 seconds. Don’t over do it. You only need to feel a mild to moderate stretch on your calf muscle.
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. Podiatrist South Kensington
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 Ankle Strength Exercise for Acute Ankle Injury Grade III
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