My name is Natalie March from Physio-logical, a chartered physiotherapist in PO9. We hope you found the last exercises for arthritic knee pain useful. Please do take a look at http://www.physio-logical.net/news/ for our range of self-help exercises.
We treat a lot of runners, walkers and sports people in the clinic. Ankle sprains are a common complaint. The most common is a lateral ligament sprain, where your foot turns in and you get pain on the outside of your ankle. Other symptoms include swelling, bruising and loss of movement.
Please be aware of your body and take advice from your GP before exercising or send an email to (enquiries@physio-logical.net) for advice and guidance.
Ankle range of motion:
Pretend you are writing each of the letters of the alphabet with your foot.- This will move your ankle in all directions.
- Do this 3 x day.
Heel Raises:
Standing- Push up onto your toes, hold for 5 seconds, repeat 3 sets of 10, 3 x day.
Single Leg Stand:
Stand without any support and balance on your injured leg- Begin with your eyes open then progress to your eyes closed
- Hold the single-leg position for 30 seconds. Repeat 3 times, 3 x day