In this article, we consider exercise therapy - a set of basic exercises for the ankle.
The ankle joint is a specific block joint, which is formed by three bones: the tibia, talus and fibula. Its main function is to maintain the human body in an upright position.
Like any joint, the ankle is subject to injuries and diseases. Their reason may be insufficiently strong ligaments. Ankle exercises can help strengthen, treat, and recover.
With arthrosis
A combination of specially selected exercises will help eliminate the painful syndrome, as well as strengthen the joint. It must be remembered that it is forbidden to heavily load a sick limb with arthrosis, as well as endure pain.
At home, you can do the following exercises for the ankle:
- Place your hands on the ankle of the affected limb. With gentle movements, it must be turned left and right.
- The inflamed ankle first rotates clockwise, and then - against it.
- Sitting on a chair and legs crossed, place your feet on your toes. The foot must be lowered to the floor and raised again.
- Sit on a chair. It is necessary to imagine that there is tissue under the fingers of the inflamed leg, and it should be moved.
- The fingers of the affected limb need to be unbent and bent.
- You need to stand up straight, while the feet should be in close contact with the floor. Then start doing small squats. You can not tear off the floor of the foot.
- Sitting on a chair, feet should be lifted on toes, and then lowered.
- Get up near the wall. Put your hands on the wall and slowly push out. Do not tear off the feet during exercise.
- Put the bottle or rolling pin on the floor, and then start rolling back and forth.
- The ankle muscles are perfectly strengthened by performing an exercise such as a bicycle.
When performing exercises for the ankle, it is necessary to ensure that the affected joint does not strain. If any discomfort appears during the lesson, you need to reduce the maximum amplitude of the movement or completely refuse to perform.
If there is no physical preparation, then classes should begin with a reduced number of repetitions, gradually the load rises.
What exercises for ankle after injuries are effective?
For injuries
The patient (depending on the stage of treatment) is prescribed special gymnastic complexes. It must be remembered that the load increases gradually. It is forbidden to sharply move the ankle joint.
Immobilization
During immobilization (period of bone fusion), the inflamed ankle requires absolute rest. All recommended exercises contribute to the full circulation of blood in the soft tissues of the affected area, excluding the formation of contractures and atrophy.
All exercises for the ankle should be done while lying down: extension and flexion of the toes; lowering and lifting, abduction and bringing the injured limb; muscle tension and a gradual increase in strength (the so-called isometric mode).
A good result allows you to get walking with support on the leg in a cast. However, the exercise should be agreed with a specialist. Trying to get up without permission is absolutely not allowed. In this case, the likelihood of defects in the fusion of the inflamed bone increases.
Whether exercises will help with an ankle fracture, we will find out further.
Features of rehabilitation after a fracture
The gymnastic complex expands after plaster removal. Exercises are done while sitting on a chair.
At the stage of post-immobilization, exercise therapy helps restore functioning of the limb, includes the following focus:
- performing extensor and flexion movements of the foot;
- rotation and swaying of the feet;
- imitation of walking: the foot rolls onto the toe from the heel.
In addition, such exercises for the ankle after a fracture are recommended:
- stand on toes and begin to lower and deflect heels;
- put a rolling pin on the floor and roll it, first use the outer surface of the foot, and then the inner;
- put your feet on your toes and make springing movements with them;
- try to grab a small object with your toes, holding it for several seconds.
After removing the cast, the ankle should be bandaged all the time, however, the elastic bandage should be removed during exercise. Performing gymnastics, you need to be as careful as possible so as not to cause pain. It is advisable to do it 2-3 times a week.
To strengthen the ankle after ligament injuries (bone fusion) and restore impaired functioning, you must continue to exercise therapy for at least another month. Ankle loading may be increased. This also applies to exercise time.
It is recommended to carry them with support, for example, on the back of a chair:
- stand straight and rise alternately on the heel, then on the toe;
- standing upright, redistribute your weight; first load one leg, then the second;
- do squats (while the foot is completely on the floor);
- walking in place, first on toes, then on the outside of the foot and heels;
- lunges forward with a load on the damaged joint.
A gymnastic set of exercises for ankle ligaments is compiled by a doctor. The specialist also sets its duration and frequency.
Strengthening
Frequent injuries indicate a weak ankle. For example, women fall even from a small heel, after a short walk the ring and middle toes begin to hurt.
There are many exercises to strengthen the ankle. At home, you can resort to the following:
- Jumping rope. It is necessary to jump low, to land only on the toe. It is advisable to practice on a soft surface and in sports shoes. If there is flat feet, then due to jumping without special shoes, the load on the foot will increase.
- Run on toes.
- An ankle perfectly trains picking up small objects from the floor with toes, for example, glass balls or buttons.
Rubber Band Exercises
Special attention should be given to exercises for the ankle with a rubber band. You can buy it at the pharmacy. Such exercises improve the condition of the ligaments and muscles of the ankle joint:
- Sitting on the floor or on a chair, connect the feet together with elastic tape. Put on the heels of the feet, toe apart, applying the necessary effort.
- Sitting on the floor or on a chair, cross your feet in the ankle and pull off the tape. In this case, lean on the heels, then again part the socks to the sides.
This set of exercises that help strengthen the ankle helps to make weak ligaments stronger, with the exception of accidental joint injuries.
Starting classes, you can resort to the services of an instructor, and later, as you master the classes, do it yourself at home.
How to recognize a weak ankle?
A symptom of a weak ankle is constant minor troubles. For example, legs often turn up when walking in heels, the ring and middle fingers hurt after a walk; after an unsuccessful jump, the ligaments are stretched.
Externally weak ankle joint can manifest itself as follows: it is necessary to stand upright, legs about the width of the pelvis. If you see that at least one foot of the patient falls inward, the conclusion suggests itself - you need to strengthen the ankle.
If you get an ankle injury or sprain for a walk, you need to shoe hard shoes with orthopedic insoles or use specially designed orthopedic shoes. For tight fixation of the ankle, high-top sneakers similar to basketball shoes should be run for a run.
Strengthening the ankle with a diet
It is very important to eat and drink all the necessary vitamins. There are recommendations for taking medications and nutrition to keep your ankle in good condition. It is necessary to take funds with calcium and pay special attention to glucosamine, chondroitin and saturated fatty acids. Protein food should be a priority. Be sure to take vitamins.
Tips for strengthening the ankle
You need to try to walk barefoot in the summer, especially at sea. It's good to walk barefoot on pebbles. This creates a massage effect that helps strengthen the ankle. Periodically you need to try to walk on toes. For example, from room to room. Jump more often on a skipping rope, since such an exercise perfectly strengthens the ankle. Experts advise using a massage mat, which not only strengthens the joint, but also improves blood flow and the activity of internal organs, prevents varicose veins and reduces swelling. Thus, with the help of a massage mat achieve impressive results. In addition, some experts advise strengthening the joints according to the techniques of martial artists. But, on the one hand, this helps to strengthen the ankle, on the other hand, it can cause injury. The ankle needs to be given special attention, because a runner needs healthy legs. By following these tips and resorting to simple exercises, you can achieve effective results.
Results and reviews
If you systematically engage in physical therapy, then you can lay the correct load on the joint. The main purpose of exercise therapy is to strengthen the muscle system, improve blood circulation and increase the elasticity of ligaments.
The patient at the initial stage of physiotherapy exercises may be uncomfortable, but with arthrosis this is a normal condition. If an attack of acute pain occurs, you need to give up exercise for a while.
Exercise therapy for the ankle, in comparison with the treatment with medications, does not require financial investments. But regular exercise is important, and in this case a positive result will be noticeable.
An important stage of treatment is a diet that fights arthrosis along with gymnastics. To restore cartilage, the patient needs to eat plant and animal foods rich in collagen and protein.