What to do when you have Subacute Ankle Injury Grade III?
While sprained ankles need time to heal, it is also important to strengthen the muscles around the ankle to help it recover and prevent further sprains. For minor or moderate sprains, most people can start exercising their sprained ankle after a few days of rest.
Here are some of the exercises for Subacute Ankle Injury Grade III
- Towel Stretch with Knee Bent – Stretching the muscles is important to maintain range of movement as you recover from your ankle sprain. It is advised to start this early following your injury in a non-weight bearing position. This exercise will create a deeper stretch down the back of your lower leg. To do this exercise – sit on the floor or on top of your bed. Bend the leg with the injured ankle in front of you with the heel resting on the surface you are performing the exercise on. Wrap a towel around the ball of your foot, this is just below the toes. Pull back on the towel slightly until you start feeling a stretch deep in the back of the lower leg. Aim to hold the stretch for 30 second. Repeat this 3 times, 4 times per day.
- Towel curls – Sitting on a hard chair, such as a kitchen chair, place a hand towel on the floor in front of the chair. With bare feet, use the toes to grab the towel. Hold this position for 5 seconds and release. Repeat this action 10 times if it does not cause pain. Another form of this activity is to use the foot to pick up marbles from the ground and place them in a cup.
- Band pushes – Sit flat on the floor with the legs in front of the body. Place a resistance band or towel around the ball of the foot. Push against the band so that the toes point slightly forward. Repeat this 10 times.
Are you suffering from any foot 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