1. Wait Until the Acute Phase Is Over - Rest, Ice, Compression, Elevation (RICE) should be followed for the first few days to reduce swelling.Consult your doctor or physiotherapist to know when you’re ready to begin strengthening (typically after 2–3 weeks, or once swelling and pain are under control).
2. Start with Range of Motion (ROM) Exercises - Do these as early as tolerated to prevent stiffness: Alphabet Exercise: Sit and trace the alphabet with your big toe.Towel Stretch: Use a towel to gently stretch your foot by pulling it toward you.
3. Progress to Strengthening Exercises - Once pain-free movement is possible: Resistance Band Exercises, Plantar Flexion (point toes down), Dorsiflexion (pull toes up),Inversion (sole in).Stand on both feet, raise heels off the floor, hold for 3 seconds, and lower.Progress to single-leg raises.
4. Improve Proprioception (Balance & Coordination) - Ligament injuries impair joint awareness. Re-train your brain and ankle with:Single-leg Stand: Stand on the injured leg for 30 seconds.
5. Add Functional and Plyometric Drills - Once strength and balance improve: Side-to-side hopping, Heel-to-toe walking, Lateral band walks, Box jumps or jump rope (under guidance).
Address - 38 Irrawaddy Road #10-41 Mt. Elizabeth Novena Specialist Centre Singapore 329563
Phone - 67348168
Email - [email protected]
Visit - https://www.orthosports.com ...