Physio exercises for sprained ankle
Twisted? Put your foot up, cool down and train! You read that correctly: from the 10th day you can actively help your foot on the jumps again. All you need for this is a long elastic band.
1. Band pull forward
S tarten about 10 days after spraining with these exercises (see above Section: “Walking the tightrope”): elastic band – 2 meters or longer – a little above the ankle attach to a rigid object like Radiators or railings. Place the other end around the sound ankle. For fastening, move your back so far forward that the band is slightly taut. Then move the injured foot forward 50 to 100 centimeters. Bend your knees a little, dig your toes into the ground, lift your heels. Now pull the healthy, tied foot forward until it is 5 to 10 centimeters in front of the free one. Slowly back to the starting position. 3 sets of 15 repetitions.
2. Pull the elastic backwards.
Stand with your face on the injured foot to secure it, your knees slightly bent, your toes pressed into the ground, your heel lifted a little. Place the tied, healthy foot 3 to 10 centimeters in front of the free one, then pull it back 50 to 100 centimeters. Slowly return to the starting position. Repeat as in exercise 1.
3. Cross from both sides
with the uninjured side for attachment, feet a little more than shoulder width, hips and knees slightly bend. Leave the injured foot on the ground, cross in front of the body with a healthy foot tied. Toe level with the outside of the other foot touch the ground. Back to the beginning. Repeat like exercise 1 on the other side.