Resisted dorsiflexion: Using a stretchable Resisted eversion: Turn your injured foot Return to Action tube placed around the leg of a table or up and out, stretching the tubing. Ankle Injury Care Your return to sports should be decided heavy chair, pull your foot toward your in consultation with a sports medicine body while keeping your knee straight, specialist, based on your symptoms and stretching the tubing. function. Treatment/exercise recommendations l Compression wrap/horseshoe l Ice l Exercises/rehabilitation l Follow-up Static and dynamic balance exercises: Other Stand on injured leg for 30 seconds with l different surfaces (floor, pillow) and close Special instructions ______Resisted plantar flexion: Gently press your eyes. the ball of your foot down and point your ______toes, stretching the tubing. ______
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If symptoms worsen or do not improve, consult your healthcare provider promptly.
Resisted inversion: Turn your injured foot inward and upward, stretching the tubing. Instructions for recognition, treatment and rehabilitation of the common ankle injury
098-011 (04/09) © 2009 Marshfield Clinic www.marshfieldclinic.org What is an Ankle Injury Motion Rehabilitation Standing calf stretch: Turn your injured foot slightly inward and push heel into Ankle injuries typically consist of a stretch Maintain pain-free dorsiflexion, or range of Your progression to rehabilitation will depend floor. Slowly lean into the wall until you or tear of the ligaments in the ankle joint, motion bringing toes up toward the shin. on strength, range of motion, and pain. Rehabilitation exercises focus on improving feel a stretch in the back of your calf. straining of the muscles, or trauma to the Ice/cold therapy bones. Symptoms include aching/pain, range of motion and increasing strength. • Ice bag for 20 minutes every hour swelling, discoloration, inability to bear Perform these exercises two times per day: weight, and decreased range of motion • Ice slush bath, less than 15 minutes Stretches hold for ____ seconds ______reps and strength. • Ice massage for 10 – 12 minutes (rub ice in cup over area) Strengthening ______sets ______reps Posterior talofibular • Use ice for a minimum of three days ligament Compression Ankle Injury Exercises • Use an Ace bandage wrap and Towel stretch: Loop a towel around the Calcaneofibular horseshoe felt pad ball of your foot and pull the towel toward ligament your body, keeping your knee straight. Standing soleus stretch: Stand facing a • Start wrap at toes and uniformly wall with your hands at about chest level. wrap around foot and past ankle With both knees slightly bent and the • No skin should be exposed and toes injured foot back, gently lean into the wall should be normal color until you feel a stretch in your lower calf.
Anterior talofibular ligament
Common Ankle Ligament Anatomy • Posterior talofibular ligament • Anterior talofibular ligament • Calcaneofibular ligament Additional possible related injuries Ankle range include fractures, muscle strains, foot of motion: sprains or nerve injuries. Sitting or lying Heel raises: down with your Standing or sitting, raise up Treatment legs straight, move your ankle onto your toes Rest up and down, in and hold it for Elevation Limit activity until pain decreases and and out, and in five seconds, • Keep your ankle at a level above the heart weight-bearing is tolerable. You may circles. (ABCs) then slowly need crutches. • To sleep, use pillows or a sleeping bag lower down. under the ankle