An ankle injury can limit your mobility and leave you with long-term joint pain and weakness.
In this video, we show you some physical therapy exercises to help you recover and heal.
Our therapy program can guide you through these and many other therapies to help you regain strength, motion, and balance so you can return to normal activities.
Non-Weight Bearing Dorsiflexion
Ankle dorsiflexion involves bending your ankle towards your shin.
Straighten your knee. Point your foot back toward your nose. Do this until you feel discomfort or cannot tilt it back further. Hold for 15 seconds. Return to a neutral position and repeat 5 times.
Non-Weight Bearing Plantar Flexion
Plantar flexion describes the motion of pointing your ankle down and away.
Straighten your knee. Point your foot forward. Do this until you feel discomfort or can't move it further. Hold for 15 seconds. Return to a neutral position.
Non-Weight Bearing Inversion
Inversion is the pointing of your ankle inwards towards the middle of your body.
Moving just your ankle with your toes pointed up, turn your foot inward. The sole of your foot should be facing your other leg. Do this until you feel discomfort or you can no longer turn your foot inward. Hold for 15 seconds. Return to a neutral position.
Non-Weight Bearing Eversion
Eversion refers to the motion of moving your ankle to the outside part of your leg.
Moving only your ankle and pointing your toes up, turn your foot outward, away from your other leg. Do this until you feel discomfort or you can no longer turn your foot outward. Hold for 15 seconds. Return to a neutral position.
If you suffer from an ankle injury, schedule an appointment with The Right Spinal Clinic by calling (813) 392-2164 or visit www.trspinalclinic.com
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