Suffering from Chronic Ankle Injury Grade I?
Chronic ankle instability has been described as a combination of mechanical and functional insufficiencies. It is recommended that all patient undergo conservative treatment to improve stability and improve the muscle reflex and strength of the lower limb stabilising muscles.
Isometric exercises are a type of strength training that causes a gentle static contraction of the muscle.
This is usually the first phase of tendon rehabilitation where this type of exercise can help to reduce your pain if done correctly. These exercises need to be repeated several times a day and slowly increased to 40second holds to reduce pain, maintain some muscle capacity and tendon load.
Some Isometric Strengthening Exercises you can do for your Chronic Ankle Injury Grade I
- Isometric Plantarflexion –To do this exercise – sit on the floor or on top of your bed. Place the leg with the injured ankle in front of you and keep the leg straight. Point your toes towards a wall. GENTLY press the ball of your foot against the wall. GENTLY hold this movement for 10 seconds, repeat this 5 times and repeat 3-4 times per day. Then for the second week – do the same exercise but now gently hold for 20 seconds, repeat 5 times in a row and do this 4 times per day for a week. Then for the third week – do the same exercise but now gently hold for 30 seconds, repeat 5 times in a row and do this 4 times per day for a week. Then for the fourth week – do the same exercise but now gently hold for 40 seconds, repeat 5 times in a row and do this 4 times per day for a week.
- Isometric Dorsiflexion –To do this exercise – sit on the floor or on top of your bed. Place the leg with the injured ankle in front of you and keep the leg straight. Pull your foot and toes towards you. Gently press the heel of the other foot just below the toes. GENTLY hold this movement for 10 seconds, repeat this 5 times and repeat 3-4 times per day.
- Isometric Inversion –To do this exercise – sit on the floor or on top of your bed. Place the leg with the injured ankle in front of you and keep the leg straight. Gently push the inside of your sore foot inward against the inside of the other foot. GENTLY hold this movement for 10 seconds, repeat this 5 times and repeat 3-4 times per day.
Are you suffering from this condition? At The Chelsea Clinic, we can help. One of our podiatrist can assist and then recommend what treatments are best to get you back on track. Podiatrist South Kensington
Schedule an appointment here or you may call us at +44 (0) 207 101 4000.
We hope you have a feetastic day!
-The Chelsea Clinic and Team
