To get you back into skating as quickly as possibly your going to need to slowly start moving that ankle and start putting some pressure on it. The rehabilitation process will begin with bearing weight on the ankle and pain tolerance. Walking with cast or taped foot should begin when there is low pain and a normal walking pattern should be encouraged. The slow step down from walking with crutches (if required) to slow walking with taped ankle. Ankle exercises may also be begun in a pool or body of water to reduce pressure on ankle. Ice therapy should be continued as long as their is pain.
![Picture](/uploads/3/0/6/4/30648603/1402842936.png)
After two weeks most of the rehabilitation is achieved through active exercise, although the physiotherapist may help regain range of movement by carrying out passive mobilising techniques. This involves the physio gently moving the bones of the ankle to help restore range of movement and relieve stiffness. Some easy exercise that will help with the mobilisation of the ankle can include:
1) Ankle range of motion - The first exercise is to help restore the ankle's range of movement.
- Sitting on the floor, the ankle is pumped forward and back.
- 20 repetitions, 5 times daily.
- The patient progresses to doing the same exercise while sitting on a high bench or chair, letting the feet hang down.
2) heel raises - This exercise is a progression of the previous plantar flexor strengthening exercises.
- The patient stands with their hands resting against a wall so that it is taking some of their body weight. With both feet, the patient pushes up on the toes so the heels rise up off the floor. This position is held for 2 seconds and then the heels are slowly lowered.
- 20 repetitions, 5 times daily.
- Once this becomes easier, the same exercise is done but without any hands against the wall. Once this has been mastered, the patient progresses to doing the exercise with the toes positioned on a block, so that the heels have to come down lower before pushing up.
- The final progression to this exercise is to do it on the affected ankle alone.
3) Inversion and eversion - This exercise is designed to strengthen the evertor muscles that enable the foot to turn outwards and inwards.
- Standing up, the base of the foot is turned outwards (eversion), held for 2 seconds and then relaxed. the same is then repeated but foot is turned inwards (inversion)
- 20 repetitions, 5 times daily.
These are only some examples of ankle exercises, there are much much more as I have only explained in finer detail 2 of the exercises in the first picture and the exercise in the lower picture. A wide variety of exercises should be undertaken so that you can find which ones work best for you are provide the least discomfort.
The strengthening of the ankle muscles should be continued through light jogging then eventually jogging with gradual turns progressing to jogging with tighter turns. Ankles should be taped before exercise to provide extra support and disperse swelling.
1) Ankle range of motion - The first exercise is to help restore the ankle's range of movement.
- Sitting on the floor, the ankle is pumped forward and back.
- 20 repetitions, 5 times daily.
- The patient progresses to doing the same exercise while sitting on a high bench or chair, letting the feet hang down.
2) heel raises - This exercise is a progression of the previous plantar flexor strengthening exercises.
- The patient stands with their hands resting against a wall so that it is taking some of their body weight. With both feet, the patient pushes up on the toes so the heels rise up off the floor. This position is held for 2 seconds and then the heels are slowly lowered.
- 20 repetitions, 5 times daily.
- Once this becomes easier, the same exercise is done but without any hands against the wall. Once this has been mastered, the patient progresses to doing the exercise with the toes positioned on a block, so that the heels have to come down lower before pushing up.
- The final progression to this exercise is to do it on the affected ankle alone.
3) Inversion and eversion - This exercise is designed to strengthen the evertor muscles that enable the foot to turn outwards and inwards.
- Standing up, the base of the foot is turned outwards (eversion), held for 2 seconds and then relaxed. the same is then repeated but foot is turned inwards (inversion)
- 20 repetitions, 5 times daily.
These are only some examples of ankle exercises, there are much much more as I have only explained in finer detail 2 of the exercises in the first picture and the exercise in the lower picture. A wide variety of exercises should be undertaken so that you can find which ones work best for you are provide the least discomfort.
The strengthening of the ankle muscles should be continued through light jogging then eventually jogging with gradual turns progressing to jogging with tighter turns. Ankles should be taped before exercise to provide extra support and disperse swelling.