Ankle Rehab Essay Research Paper Ankle Rehabilitation
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Ankle Rehab Essay, Research Paper Ankle Rehabilitation Exercise 1. Range of Motion Exercises (to be done multiple times during the day) a). Write the alphabet with your foot in water – 2 times b). 30 each – dorsiflexion, plantarflexion, inversion and eversion movements in water. c). Sitting in a straight legged position wrap a towel around the base of your foot and pull toes toward your head (dorsiflexion). Hold for 6 seconds count and continue for 3-5 minutes. d). One-Foot Stand – standing on bad foot, bend good at knee. Keep eyes closed. Continue for 3 minutes e). Stair Stretch – stand with ball of foot in stair and heel dropping below stair for 6 seconds intervals. Start at 1-1? minutes and increase by 15 seconds intervals each day. f). Coin Pick up with Toes – using a dime try to pick up the coin with each individually. Three times for each toes. g). Towel Curl with Toes – lay a towel out flat on the floor, curls the toe completely by using only the toes. Repeat 3 times. *** Ice and elevate if any fluid accumulates after exercising *** 2. Resistance Exercises: a). Dorsiflexion with weight over foot. (purse-ankle weights) 6 reps. at 30 secs. each b). Eversion with resistance Using a large rubber band to hold both feet in place stretch against the rubber band with an eversion movement. 3-5 minutes 6 reps. at 30 sec. each. c). Toe Raises – standing flat on the floor raise heels off floor. Note: An achilles stretch should be done before and after each of these exercises in #’s 2 and 3. 3. Jogging, Running and Sprinting: ( In pool at first if possible) a). Straight jog 400-800 yds. ( ice after exercise) b). Run straight-aways, jog turn. (CW & CCW) c). Sprint straight-aways, run turn. ( CW & CCW) d). "X" jumping with diagonals. (left, right, forward, backward) For these exercises soreness must act as your guide. As you progress through the running sequence you may add rope skipping, side to side hopping, front to back hopping and a standing inversion and eversion stretch and walk. At the jog and hop stage you may shoot actively – No 1:1 games.