Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.
Ankle Sprain Rehab Protocol
Description:
from Youdas et al. 2009
Instructions:
Patients performed resisted dorsiflexion, plantarflexion, inversion, and eversion with a yellow Thera-Band resistance band, completing 3 sets of 10-20 repetitions, one to two times per day. The patients progressed through the remainder of the Thera-Band color-coded progression (red, green, blue, black, and silver) as they improved in strength. Once the patients could perform 3 sets of 10-20 repetitions of resisted plantar flexion, they began calf raises. They also performed single-leg balance exercises including standing on foam pads. In addition to the Thera-Band and balance programs that the patients received, participants were randomly assigned to one of 3 groups of stretching the Achilles tendon on increase dorsiflexion. Each group performed 3 repetitions of the stretch for different intervals: 30 seconds, 1 minute, or 2 minutes.
Thera-Band Ankle Plantarflexion
Thera-Band Ankle Plantarflexion
Instructions:
Sit on floor with both knees extended. Loop the middle of the band around one foot and grasp the ends of the band. Push the foot down against the resistance of the band. Slowly return.
Thera-Band Ankle Eversion
Thera-Band Ankle Eversion
Instructions:
Sit on floor with knees extended. Loop the middle of the band around your foot, and wrap the ends around the opposite foot. Grasp ends of the band near your hips and stabilize with the opposite foot. Turn your foot outward away from the band. Slowly return.
Thera-Band Ankle Inversion
Thera-Band Ankle Inversion
Instructions:
Sit on floor with knee extended, and other knee crossed over the top. Loop the middle of the band around lower foot to be exercised, and wrap ends of band around the top foot. Grasp the ends of the band and keep tension on the band. Turn your bottom foot inward away from the band. Slowly return.
Thera-Band Ankle Dorsiflexion
Thera-Band Ankle Dorsiflexion
Instructions:
Sit on floor with both knees extended. Loop the middle of the band around one foot and grasp the ends of the band. Press your other foot down onto the band to stabilize the band. Lift the foot of the ankle to be exercised toward your head against the resistance of the band. Slowly return.
Thera-Band Ankle Calf Raise
Thera-Band Ankle Calfraise
Instructions:
Stand with the middle of the tubing under the balls of the foot. Grasp each end of the tubing. Keep your hands by your side and go up onto your toes against the resistance of the tubing. Hold and slowly return.
TIP: Keep tension in the tubing throughout the exercise.
Balance on One Leg
1-leg Balance Eyes Open
Instructions:
Stand on one leg. Keep your eyes open. Maintain your balance. Use a sturdy chair for support as needed.
PROGRESSION: Close your eyes to challenge your balance as you improve.
Stability Trainer 1-leg Balance
Stability Trainer Balance: 1-leg stance
Instructions:
Stand with both feet on a foam Stability Trainer. Lift one foot to balance. Repeat on other leg. Use a sturdy chair for support as needed.
PROGRESSION: Close your eyes as your balance improves.
Stretch: Calf Stretch in Standing
Standing Achilles Stretch
Instructions:
Stand with chair or wall to help support. Place the ankle to be stretched behind your body and other leg slightly forward and bent. Keep knee straight and heel flat of side to be stretched. Lean forward to feel the stretch behind your ankle & calf. Repeat on other side.
Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.