Ankle and lower leg rehabilitation

Basic Rehab tips

Rehabilitation is one of the key elements involved in allowing an athlete to return to play. Rehab takes on different forms and has many different approaches. The basic concept is to re-gain range of motion and place resistance on the affected part within that range of motion. This is accomplished by resistance exercise using weights, elastic bands, or the weight of the affected appendage. The important thing to remember is that resistance is resistance. You don't need expensive equipment or a gym membership to perform basic rehabilitation. For example, if you are performing shoulder exercises and don't have 1-2 pound weights, you can use other things such as a can of soup or something to that extent. Regardless of the resistance you use, one concept remains standard: low resistance with high repetitions.

The goal is to have the muscle repeat contractions against low resistance in an attempt to re-educate the muscle. When a muscle or joint is injured and has limited movements it needs to re-learn how to move again. By contracting repeatedly with low resistance, this allows for this task to be accomplished. When the athlete continues to rehabilitate, they need to constantly increase the resistance in order to progress. This will allow for additional strength to return to the affected area.

Perform 2-3 sets of 15 repetitions for each exercise; add weight or resistance as progress. Allow for 30 seconds to 1 minute between sets. Keep all motions pain-free, if have difficulty with any exercises notify the Athletic Trainer at 800-618-8880. When done should stretch the area exercised and finish with ice for about 20 minutes.

Exercise 1

Plantar flexion start and finish- An elastic band is used here, but you can substitute a towel if a band is not available.

Exercise 2

Eversion start and finish- note movement occurs only at the ankle and foot, not the entire leg

Exercise 3

Ankle inversion- start and finish- you should have more motion in this exercise than with eversion

Exercise 4

Dorsiflexion- start and finish- have someone hold the band or tie to a chair

Exercise 5

Toe raises- start and finish- start by using both feet first and then finish with using only the bad ankle

Exercise 6

Balance exercise- sway forward and back, side to side, and rotate around in a circle one way and then the other on the injured ankle

Functional hopping- hop side to side, forward and back, hop around square in random directions