Short foot to Janda | Physiotherapy exercises ankle joint

Short foot to Janda

At the beginning an exercise to strengthen the transverse and longitudinal arch of the foot. The task of these two arches is to tension the foot lengthwise and crosswise to achieve a good static in the foot (like a bridge). This exercise trains the small foot muscles between the foot bones.

1. The patient sits barefoot on a chair so that hip and knee are at right angles and feet are hip-wide on the floor. First of all, it is important to feel that the heel and metatarsophalangeal joints of the toes are in contact with the floor.
2. The next step is to apply pressure to the foot and then to pull the toes up and spread them. This is held for a few seconds (about 30).
3. Now claw your toes as if they were sucking in or crumpling a towel under your foot (hold for 30 seconds).
4. Let toes loose again, or “Smooth towel”. Increases of this exercise can be
5. Standing or one-legged, with slightly bent knees.
6. With lunge forward or on an inclined plane.
7. On a more unstable surface, such as a soft mat
8. Afterwards jump and immediate toe claws and release after 30 sec.

Anatomy of the upper ankle joint

Illustration upper ankle joint of the right foot (from the side and from behind)I – Upper ankle joint (joint line green) – Articulatio talocruralis

1. Shinbone – Tibia
2. Fibula – fibula
3. Hock leg – Talus
4. Heel bone – Calcaneus
5. Achilles tendon – Tendo calcaneus
6. Fibula-heelbone ligament -lig. calcaneofibular
7. Hint. Tibio-fibular ligament (posterior syndesmosis ligament)Lig.

   tibiofibular posterius

8. Ford. Fibula-Springgb. -Ligamentous fibulotalare anterius
9. Delta band – Lig. deltoideum

Exercises feasible in the acute phase

1st exerciseThe patient lies on a mat in supine position. Place the foot on the floor without tension. Place the other foot on the floor.

Now put the injured foot on, i.e. bring the toes towards the body. Then bend the foot again. Do this exercise slowly and with concentration.

Approx. 3 seconds per direction 2. exerciseThe patient stands on the affected foot. Nearby a chair or table should be available to hold on to.

Now lift the healthy foot off the floor and bend the leg. Now swing this leg slowly back and forth. The body should be straight and upright.If possible, the hand can now be removed from the chair. Repeat this exercise for 30 seconds (there should be no pain)