Ankle Therapy Part 3

source ; http://www.staugustinefoot.com/blog/?p=537

I have some great ankle therapy exercises for you!
I have some great ankle therapy exercises for you!

Ankle Physical Therapy

St. Augustine Foot and Ankle

Longevity Physical Therapy St. Augustine

This is the third and final part in a 3 part series covering ankle 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.

Partial Weight-Bearing Exercises
These ankle therapy exercises will help put more weight on the injured foot as well as strengthen it. Each one should be performed 10 times in a row.

Seated Calf Raise

  1. Sit in a chair with the injured foot on the floor.
  2. Lift your heel as far as possible while keeping your toes on the floor.
  3. Return heel to the floor.

Single Leg Stand

  1. Stand upright while holding onto a stable object.
  2. Shift some of your weight onto the injured foot.
  1. Hold the position for 15 seconds.
  2. Relax and put your weight back onto your uninjured foot.

Full Weight-Bearing Exercises
These ankle therapy exercises will help put more weight on the injured foot as well as strengthen it. Perform each one 10 times in a row.

Single Leg Stance

  1. Stand on the injured foot while lifting the uninjured foot off the ground.
  2. Hold the position for 15 seconds.
  3. Relax and put your weight back onto your uninjured foot.

Standing Calf Raise

  1. Stand on the injured foot while lifting the uninjured foot off the ground.
  2. Raise up, standing only on the ball of the injured foot and lifting your heel off the ground.
  1. Hold the position for 15 seconds.
  2. Relax and put your weight back onto your uninjured foot.

Lateral Stepping

(Increase the speed of this ankle therapy exercise as your healing progresses.)

  1. Place a rolled towel or short object on the ground to the side of your injured foot.
  2. Step over the towel with the injured foot and remain on that foot.
  3. Then bring the uninjured foot over the object and stand on both feet.
  4. Step back over the towel with the uninjured foot and remain on that foot.
  5. Then bring the injured foot back over the towel and stand on both feet.

Lateral Jump

(Increase the speed of this ankle therapy exercise as your healing progresses.)

  1. Place a rolled towel or short object on the ground to the side of your injured foot.
  2. Hop over the towel and land on the injured foot.
  3. Then hop back over the towel and land on the uninjured foot.

Balance Activities
Injury to ankles can often result in decreased balance ability. Towards the end of your rehabilitation performing balance activities is an important way to prevent future injury. Perform this ankle therapy exercise 10 times in a row.

Single Leg Stance on a Towel

  1. Fold a towel into a small rectangle and place on the ground.
  2. Stand with the injured foot on the towel.
  3. Lift the uninjured leg off the ground standing only on the towel with the injured leg.
  1. Hold for 15 seconds. (As balance improves, increase stance time on injured leg up to 45 seconds.)
  2. Return your uninjured foot to the floor.

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. If you suspect you have an ankle injury, require ankle physical therapy, or are feeling pain in your ankle or foot 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