Podcast
Questions and Answers
Why is elevating an injured foot above the heart recommended as part of home rehabilitation?
Why is elevating an injured foot above the heart recommended as part of home rehabilitation?
- To prevent further injury by limiting movement.
- To reduce swelling by aiding fluid drainage away from the foot. (correct)
- To keep the foot warm, which can help relax the muscles.
- To increase blood flow to the injured area, promoting faster healing.
What is the primary purpose of performing 'ankle alphabets' as part of an ankle rehabilitation program?
What is the primary purpose of performing 'ankle alphabets' as part of an ankle rehabilitation program?
- To improve balance by challenging proprioception.
- To reduce pain by fatiguing the muscles around the ankle.
- To increase ankle strength by resisting movement.
- To improve ankle flexibility and range of motion through controlled movements. (correct)
During the standing gastroc stretch, what is the correct position to maximize the stretch in the calf muscle?
During the standing gastroc stretch, what is the correct position to maximize the stretch in the calf muscle?
- Bending both the front and back knees equally.
- Keeping the back knee straight and leaning forward while keeping both feet flat. (correct)
- Leaning backward, keeping the front knee bent and the back knee straight.
- Keeping the front knee straight and bending the back knee.
In the soleus stretch, how does the position of the back leg differ from the standing gastroc stretch, and why is this important?
In the soleus stretch, how does the position of the back leg differ from the standing gastroc stretch, and why is this important?
When performing functional dorsiflexion on a step, what indicates that the exercise is being done correctly?
When performing functional dorsiflexion on a step, what indicates that the exercise is being done correctly?
During 'Ankle 4 Ways' exercises using a resistance band, what adjustment should be made if the exercises become too easy?
During 'Ankle 4 Ways' exercises using a resistance band, what adjustment should be made if the exercises become too easy?
Why are clamshell exercises beneficial for ankle rehabilitation, even though they primarily target the hips?
Why are clamshell exercises beneficial for ankle rehabilitation, even though they primarily target the hips?
When performing the towel curl exercise, what is the primary goal to effectively strengthen the foot?
When performing the towel curl exercise, what is the primary goal to effectively strengthen the foot?
During balance exercises, what progression should be followed to gradually increase the difficulty?
During balance exercises, what progression should be followed to gradually increase the difficulty?
If pain and swelling increase significantly after starting this home rehabilitation program, what immediate action should be taken?
If pain and swelling increase significantly after starting this home rehabilitation program, what immediate action should be taken?
Flashcards
Ankle Alphabets Exercise
Ankle Alphabets Exercise
Writing the alphabet with your foot to improve ankle flexibility, focus on large, clear capital and lowercase letters.
Hamstring Stretch with Towel
Hamstring Stretch with Towel
Sitting hamstring stretch using a towel to increase flexibility. Loop a towel around your foot and gently pull your toes back, holding the stretch.
Standing Gastroc Stretch
Standing Gastroc Stretch
Stretching the gastrocnemius muscle by leaning forward against a wall with one leg straight back, foot flat, and the other knee bent.
Soleus Stretch
Soleus Stretch
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Functional Dorsiflexion on a Step
Functional Dorsiflexion on a Step
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Ankle 4 Ways - Downward
Ankle 4 Ways - Downward
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Ankle 4 Ways - Upward
Ankle 4 Ways - Upward
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Ankle 4 Ways - Outside
Ankle 4 Ways - Outside
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Ankle 4 Ways - Inside
Ankle 4 Ways - Inside
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Clamshells Exercise
Clamshells Exercise
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Study Notes
- This home program aids in foot or ankle injury rehabilitation and is a supplementary therapy to professional guidance.
- If experiencing pain or swelling, icing the injured area immediately is advised.
- Elevate the foot above heart level to reduce swelling faster.
- Ice the injury for 10 minutes multiple times a day until swelling decreases.
Ankle Flexibility
- Flexibility stretches should be performed at least once a day.
Ankle Alphabets
- Sit in a chair, straighten the knee, and write the alphabet in capital and lowercase letters, making the letters as large as possible.
- This should be done at least twice a day.
Stretches
- Stretches should be performed at least once a day.
Hamstring Stretch
- While sitting on the floor with legs straight, loop a towel around the foot and pull toes back.
- Hold this position for 30 seconds and repeat three times on the injured leg.
Standing Gastroc Stretch
- Stand at a wall with the injured leg behind, bend the front knee, and keep the back knee straight.
- Then, lean forward, ensuring feet remain flat.
- Hold for 30 seconds and repeat three times.
Soleus Stretch
- Use the same position as the gastroc stretch, bend the back knee while keeping the foot flat, and lean forward.
- Hold for 30 seconds and perform it three times on each side.
Functional Dorsiflexion on a Step
- With the injured foot on a step, gently rock forward, bringing the knee as far as possible over the toes, keeping the heel flat.
- Repeat this exercise 30 times once a day.
Ankle Strength Exercises
- For each exercise, complete three sets of 10 repetitions every day.
Ankle 4 Ways
- Use a resistance band to work four different directions and muscle groups of the ankle.
Ankle 4 Ways - Downward
- Sit with legs straight, loop the band around the foot, and push the foot down against the resistance.
- Repeat 10 times and do three sets.
Ankle 4 Ways - Upward
- Have someone hold the band around the top of the foot and pull the foot up.
- Repeat 10 times and do three sets.
Ankle 4 Ways - Outside
- Have someone hold the band or tie it around a table leg; push the foot to the outside against the resistance.
- Make sure the motion comes from the ankle.
- Repeat 10 times and do three sets.
Ankle 4 Ways - Inside
- Loop the band around the foot and pull the foot in, keeping the rest of the leg still.
- Make sure the movement comes from the ankle.
Resistance band levels
- Use a harder band with more resistance or increase repetitions if the exercises become easier.
- Increase repetitions from 10 to 15.
Towel Curls
- While sitting in a chair with a towel under the foot, scrunch up the towel with the toes, and pull the towel towards you.
- Do three sets of 10 repetitions.
Clamshells
- Strengthen hip muscles to protect knees and ankles.
- Place a looped band above the knees, roll on the side, bend knees, keep feet together, and hips stacked.
- Bring the top knee towards the ceiling against the band.
- Do three sets of 10 repetitions.
Balance Improvement
- Balance on the injured leg with eyes open, then with eyes shut.
- Work up to balancing for 30 seconds and repeat three times, twice a day.
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