Ankle Joint:
Ankle Joint is made of "Tibia,Fibula,Talus, Calcaneus, Cuboid, Cuneiform, Meta tarsal & Phalanges .
How Ankle Pain Arise?
Ankle pain is mainly cause due to an soft tissue injury such as muscle sprain or strain, Nerve problems, Fracture,etc ...
Second major reason is due to an Arthritis such as Rheumatoid, Osteoarthritis, Gouty arthritis etc....
Apart from above reasons there are some other reasons are there for arise of an ankle pain.
TYPES OF EXCERCISE
In this blog I'll explain excersie for 3 conditions ,such as
Post Fracture
Feet swelling
Ankle sprain
Post Fracture:-
Technique 1-
First sit with leg straight and spine erect
Use any elastic or rope.
Sit down with body straight and leg straight.
Place the rope or elastic just below the toes in the way of pulling
Just pull the ankle towards your body and hold the position for 15 seconds and then release. This is one round just repeat the procedure for 10 rounds.
Technique 2:-
Benefits:-
The above mentioned excersies is the better way to make your ankle to perform in an normal after the recovery of fracture.
It will improve the motion and also strength the bone
⚠️This should not be done in the condition presenting fracture
Feet Swelling:-
Feet swelling is due to an build up of fluid in the area,called oedema.
Oedema is caused due to prolonged standing or sitting in same position for long time .
It may Also arise due to an salty foods.
Technique 1:- (Ankle pump)
Sit down with body straight and spine erect leg straight
Roll any towel and hold it below the ankle ( water bottle also be used)
In this position that heel is above form the ground. Now push the ankle forward and Backward , simentaneously...
Just repeat it for an 20 times .
Technique 2:- Straight leg raising
⚠️This should be avoided by the people with back injuries or issues.
Lie in supine and bend one leg propping up and another at rest.
Now just raise the one leg at level of propping leg both legs should be in parallel it should not one above other
Hold the position for 15 seconds and
Just repeat it for an 10 times.
Benefits:-
By this the fluid in ankle are get pumped reverse and swelling will be reduced.
Ankle Sprain Excersise-
Ankle sprain or strain is mostly occur due to an injury.
Technique 1:-(Mobility and Dorsal Flexion)
Stand straight and place leg one feet distance on front .
Place the ankle fully flat on the floor . Hold the ankle and put pressure as like shin forward with ankle bend . Heel should not be raised.
This method will be pain but it help to improve the muscle tension
Hold the position for 30 seconds and then release. Repeat the procedure for 20 rounds.
Technique 2:- (Calf Raise)
Stand with one leg and balance on another. Raise your heel of balancing leg and stand on the toes .
Balance it for an 20 secnds and then release. Repeat it for 5 rounds.
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