Ankle Physical Therapy

We can help you with your ankle physical therapy!
We can help you with your ankle physical therapy!

Ankle Physical Therapy

St. Augustine Foot and Ankle

Longevity Physical Therapy St. Augustine

This is the first part in a 3 part series covering ankle physical therapy for an ankle injury. These are exercises you can do at home but it is recommended that you see a podiatrist and physical therapist to start your recovery. Longevity Physical Therapy St. Augustine is the preferred physical therapy practice of Dr. Thomas LeBeau and St. Augustine Foot and Ankle.
The ankle joint is one of the major weight bearing structures in the body. As a result of this function and partly due to its structure, the ankle is the most commonly injured joint. Every year, an estimated 2 million people are seen by a physician for ankle sprains, strains, and fractures.

Injury to an ankle can increase the risk of re-injury to as much as 40 to 70%. For this reason it is important to strengthen and stretch your ankle with ankle physical therapy after injury to help decrease your risk.

Ankle physical therapy should be done slowly and carefully. Start with non-weight bearing exercises, moving to resisted exercises, and then weight bearing activities as your ankle recovers. In this 3 part series we will cover a progression of exercise types that will be the key to the effectiveness of ankle physical therapy. These exercise types are as follows: Range of motion, Isometric, Resistance, Partial Weight Bearing, Full Weight Bearing, and Balance.

Range of Motion Exercises – Non Weight Bearing
Use these ankle physical therapy exercises to increase ankle range of motion after injury.

All exercises (except The Alphabet) should be performed while sitting on the floor or another flat surface with your legs fully extended, knees straight, out in front of you. Each exercise should be performed 10 times in a row.

Dorsiflexion

  1. Moving only your ankle, point your foot back toward your nose (while keeping knees straight). Continue until you feel discomfort or can’t tilt it back any further.
  1. Hold this position for 15 seconds.
  2. Return to neutral position.

 

Plantar flexion

  1. Moving only your ankle, point your foot forward (while keeping knees straight). Continue until you feel discomfort or can’t move it any further.
  2. Hold this position for 15 seconds.
  3. Return to neutral position.

Inversion

  1. Moving only your ankle and keeping your toes pointed up, turn your foot inward, so the sole is facing your other leg. Continue until either discomfort is felt or you can no longer turn your foot inward.
  2. Hold this position for 15 seconds.
  3. Return to neutral position.

Eversion

  1. Moving only your ankle and keeping your toes pointed up, turn your foot outward, away from your other leg. Continue until either discomfort is felt or you can no longer turn your foot outward.
  2. Hold this position for 15 seconds.
  3. Return to neutral position.

The Alphabet

  1. Sit on a chair with your foot dangling in the air or on a bed with your foot hanging off the edge.
  2. Draw the alphabet one letter at a time by moving the injured ankle and using the great toe as your “pencil.”

With our experience at St. Augustine Foot and Ankle and Longevity Physical Therapy we will do everything we can to help with your ankle injury and get you back to your regular activity. If you suspect you have an ankle injury, require ankle physical therapy, or are feeling pain in your ankle or foot of any kind please give us a call to set an appointment as soon as possible at (904) 824-0869 or feel  free to email us at info@staugustinefoot.com