“Clock hand” Place paper balls on the floor as the dial of a clock. The beads lie e.g. at 12, 2, 5, 7 and 10 o’clock. Stand barefoot with the affected foot in the middle of the clock face. The leg remains constantly stretched. With the other foot, push the paper balls one after the … Ankle Joint Instability – Exercise 8
Balance knee bend: Stand with both feet hip-wide on the unstable surface. Now slightly bend your knees and then return to the stretching position. The upper part of the body is directed slightly forward with a straight back and the buttocks push backwards when lowering. Do 15 repetitions. Continue with the next exercise.
Balance one leg stand: First stand with your healthy foot on the unstable ground and keep your balance for 10 seconds. Then change the standing leg. Continue with the next exercise.
Balance with eyes closed: First stand with both feet on the unstable surface. Now close your eyes and keep your balance for 10 seconds. When you feel secure, you can then switch to the one-legged position. Back to the article.
2nd exercise: Stand on the affected foot. The other leg is slightly bent and gently swung forward and backward. The upper body remains straight. At the beginning, hold on to an object (chair, wall, cupboard). Only when you have mastered the exercise, release your hand. Swing your leg for 10-20 seconds. After a short break, … Ankle Joint Instability – Exercise 2
The physiotherapeutic treatment with the respective exercises for the ankle joint is very complex. In order to find suitable exercises for the patient, the first thing that is important is an exact diagnosis. This includes a movement test as well as the testing of various joint-stabilizing muscles and ligaments. A stance analysis with a focus … 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. … Short foot to Janda | Physiotherapy exercises ankle joint
Load with simple weight shifting In the beginning, you can start with simple weight shifts on the ankle joint. First in a sitting position and then in a standing position as a starting position. In a sitting position, the foot can be loaded more by shifting the body’s center of gravity more forward. 1. heel … Load with simple weight shifting | Physiotherapy exercises ankle joint
Therapy exercises These exercises promote both an increase in strength and improved mobility. The further the strap is stretched, the stronger the resistance. There are different strengths, which the physiotherapist selects individually. Foot lifter paresis exercises Foot lifter paresis exercises To strengthen the foot lifter muscles: The patient sits in a long seat in front … Therapy exercises | Physiotherapy exercises ankle joint
The Trampoline The surrounding muscles of the ankle joint are functionally well strengthened on the trampoline due to the prevailing instability. Stand on the trampoline hip-wide and squat down several times. Make sure that the knees do not point over the tips of the feet. Marching up and down on the spot, varying and increasing … The Trampoline | Physiotherapy exercises ankle joint
1st exercise: Put yourself in the supine position. Put one foot up and stretch the other leg through on the floor. Now pull one foot actively and slowly and stretch the other foot slowly. Do 10 repetitions and then change the position of the legs. Continue with the next exercise.
Pronator strengthening: Sit in the long seat. Tie the Theraband as a loop and fasten it around your own feet at the level of your metatarsus. The affected foot now presses with the outer edge against the pull of the Theraband outwards. Repeat the exercise 15 times per side with 2 passes each time. Continue … Ankle Joint Instability – Exercise 10
