Active Plantar Flexion and Dorsiflexion
Technique:
• This exercise can be done in the early stages and will help prevent the ankle from seizing up
• Simply pull the foot up as far as it will go (dorsiflexion), hold for a couple of seconds and then point it away from you (plantar flexion) and hold again
• A good method to start with is to perform 2 sets of 20 reps whilst the ankle is iced and elevated
• The advantage of this exercise is that the damaged ligaments will not be stressed by sideways movement, the calf and shin muscles maintain strength and the pumping motion helps to decrease swelling
How Often?
2 sets of 20 reps, twice daily
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