Are You Suffering from a Subacute Ankle Injury Grade II?
Subacute Ankle Injury Grade II has macroscopic stretching, but the ligaments remain intact. Some joint motion is lost, and joint instability is mild to moderate. Ankle joint stability is a prerequisite of functional rehabilitation. Since Grade I and Grade II injuries are considered stable, functional rehabilitation should begin immediately.
Here are some of the exercises for Subacute Ankle Injury Grade II
- Standing calf stretch – Stand facing a wall or in front of a countertop and put your hands on it for support. Place your injured ankle about one step back and your good foot forward. Keeping your back heel flat on the floor, slowly bend the knee of your good leg until you feel a moderate stretch in the calf on your injured side. Repeat this 3 times, holding for 30 seconds.
- Heel raise – Stand with your hands in front of you, resting against a wall, countertop, or chair back for support. With your feet shoulder width apart, slowly rise up on your toes and come back down. Do about 10 of these at first and work up to 20 or more. Remember, you only want a moderate stretch and no pain. When these become easy, you can switch to doing it only with the toes on your injured side.
- One-leg balance – With your hands on a wall, countertop, or chair back, lift up your good leg behind you so that your weight rests on the leg with the injured ankle. Try to hold this for 20 to 30 seconds. As you get stronger, try doing it only with the support of one or two fingers. When you’re stronger, do this without holding on.
Stretching the muscles is important to maintain range of movement as you recover from your ankle sprain.
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 Subacute Ankle Injury Grade I
Learn more about Ankle Sprain
Check our blog about Ankle Eversion Injury