Rehabilitation exercises after an injury

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https://cnalifestyle.channelnewsasia.com/wellness/exercise-tips-sprain-ankle-injury-311591

 

WHY MANY ANKLE INJURIES DON’T FULLY HEAL

“The biggest reason people have recurrent ankle sprains is that they never do rehabilitation,” said Dr. Michael Fredericson, a sports physician at Stanford University.

The ankle is a complicated patchwork of bones and ligaments stitched together, connecting the tibia and fibula of the leg to the delicate bones of the foot. 

 

SINGLE-LEG BALANCING TO RETRAIN NERVES

If your ankle feels wobbly or unstable or has a habit of rolling, you need to retrain the nerves in that area. “It’s about teaching the muscles and the ligaments to coordinate in the right ways,” Dr.

SINGLE-LEG BALANCING TO RETRAIN NERVES

If your ankle feels wobbly or unstable or has a habit of rolling, you need to retrain the nerves in that area. “It’s about teaching the muscles and the ligaments to coordinate in the right ways,” Dr. Alysia Robichau, a sports physician at Houston Methodist Hospital

said.

One of the best ways to do this is a single-leg balance exercise. To start, balance on one leg, reaching out with your arms in different directions, aiming for one set of 20 repetitions. It’s important to use a lot of varied movements, such as reaching out for something with your hands, shifting your weight, closing your eyes or even standing on one leg while brushing your teeth. “The more real it seems, the more it transfers” to daily life, Dr. Chris Peterson, a physical therapist at Washington University in St. Louis said. 

Spoiler

Single Leg Balance with Arm Movement - YouTube

 

 

Edited May 20, 2022 by happiness IS