Exercises

The exercises against instability in the ankle joint should be performed regularly. The emphasis is on proper and conscientious execution. It is not primarily a matter of building up strength, but rather a training of coordination.

If an acute ligament injury has occurred, the exercises should only be started after approval by the doctor or therapist. The ligament must heal before it can be trained. Simple exercises should be started first.

The basis for this is an upright, secure stand. The weight should be evenly distributed on both legs. The feet stand about hip distance apart.

You can get a feeling for the load on your feet by slightly shifting your weight. When you have a good feeling for a safe and even stand, you can start with the exercises. In principle, it is always best to start with easy exercises and only increase the level of difficulty when the basics are safely mastered!

It is more important to master the exercises correctly and not to overdo them so that no further injuries occur. 1. one-legged stand For example, you can initiate the one-legged stand by shifting your weight to the affected side. When the body weight is shifted to the unstable side, the patient notices how the healthy foot becomes light and can be lifted easily.

This side of the foot, known as the free leg side, is lifted only slightly until the one-legged position can be safely held on the affected side. Now the affected side must hold the entire body weight. Usually the patient notices how the foot works and different muscles alternately tense and relax to secure the position.

The adjustment is held for about 20 seconds. Then the patient returns to the safe bipedal position. Now a new cycle can be started.

If the patient feels secure and can quickly stabilize the position, the next more difficult exercise can be started. This simple one-legged stand can be made as difficult as desired. For example, the exercise can be performed with closed eyes, on a yielding surface or even on a therapy spinning top.

2. lunge steps In the next step the stability of the ankle joint can be trained in motion.From the safe bipedal position, the patient can take lunges to the front and back or to the side with the healthy side, while the unstable side remains firmly on the ground and stabilizes the body. It is more difficult to absorb the movement with the unstable foot. So if the position can be safely fixed when moving with the healthy foot, the patient now changes the playing and standing leg.

The unstable foot makes a lunge, holds the position for a moment and then returns to the starting position. Lunging steps can also be performed in all directions. It is important that the final position is always held securely and stably for a few seconds before the position is released.

This exercise can also be made more difficult by closing the eyes, or a change in the surface. There is a variety of exercises that can be used to improve the stability of the ankle joint. It is important to perform them with concentration.

If simple exercises can be performed safely, exercises should always be integrated into the training program that are tailored to the patient’s everyday needs. You can find more exercises for the ankle joint under: Physiotherapy exercises for the ankle This is how a soccer player should train fast starting, stopping and changing direction. A gymnast should practice jumps, a runner who wants to jog safely on uneven surfaces.