Exercises to relieve ankle pain. Effective Ankle Exercises

Ankle weakness is a very common problem. Its presence is evidenced by a tendency to twist the legs when walking in heels, frequent painful sprains, pain in the middle and ring toes even after small loads. Usually people with this pathology relieve discomfort with the help of anesthetic rubs and ointments, but this does not completely eliminate the problem. Meanwhile, you can strengthen the ankle at home. For this purpose, a specially designed set of exercises is intended, which we offer to the attention of readers.

Walking on different parts of the feet

This exercise is known to everyone: it is with him that the warm-up begins in physical education classes in kindergarten and school. Everything is very simple: while doing household chores, move around the apartment, alternately stepping on different parts of the feet. For example, walk into the kitchen on tiptoe and back into the room on your heels. Then you need to use the inner and outer sides of the feet. You need to perform the exercise barefoot. If the floor in the apartment is not very warm, you should wear thick socks or knitted slippers.

Circular foot movements

Sit on a sofa or chair with your legs extended and slightly raised. Rotate your feet, keeping them on weight, first towards each other (inward), and then in the opposite direction. In order for the muscles and ligaments to receive the necessary load, you need to make 15-20 movements in each direction. However, this standard is individual. Experienced trainers It is advised to perform the exercise until a slight burning sensation appears in the joints.

walking barefoot

Walking barefoot is useful not only for strengthening the muscles and ligaments of the ankle. There are many acupuncture points on the feet, the impact on which strengthens the body's defenses, improves the condition internal organs, reduces swelling and cramps, relieves the feeling of fatigue. In addition, this procedure helps to improve blood circulation in the lower extremities and significantly reduce the risk of developing varicose veins.

To obtain real benefit From this activity, it is necessary to choose the right surface for walking barefoot. A floor covered with linoleum or tiles made from pressed raw materials based on synthetic resins is hardly suitable for this. It has been established that walking on the following types of coatings has a positive effect on the body:

• grass or straw mats;
• bamboo mats;
• cork slabs;
• boards made from solid wood of various species;
• sand;
• small pebbles;
• dense short grass.

It may seem that cottage owners have more opportunities to use the right massage surfaces, but this is not so. In any city apartment, you can organize a training corner equipped with a mat or a shallow tray filled with smooth, medium-sized pebbles. Ready-made massage mats with several sections with different surfaces are also very convenient. When buying such a device, you should give preference to a rug made from natural, environmentally friendly materials.

Lifting objects with toes

This is another exercise familiar from childhood that strengthens the ankle. To complete it, you will need small hard objects (pebbles, glass beads, buttons, etc.) and a low capacity. Sitting on a chair, you need to collect objects from the floor, grabbing them one at a time with your toes, and transfer them to a basin or box.

The exercise can be performed while standing on one leg (legs should be changed periodically). In this case, it will serve not only to improve the condition of the ankle, but also for training. vestibular apparatus and coordination of movements.

Rubber band exercises

Pharmaceutical rubber bandage is one of the most successful devices for strengthening workouts. With it, you can do exercises that positively affect the muscles and ligaments of the ankle:

• sitting on a chair, place your feet close to each other and tie them with a bandage, securing the knot at the top. Now place your heels on the floor and lift your toes. In this position, try to spread the socks to the sides several times, stretching the bandage;


• fasten the bandage in the same way as in the previous exercise. Cross your feet, put your heels on the floor and stretch the bandage again several times, trying to move your socks as far apart as possible;
• fasten the bandage knot to a support (such as a cabinet leg). Pass the toe of the foot into the resulting loop (the heel should be on the floor) and pull it towards you several times, overcoming the resistance of the bandage. Movements can be performed with each leg separately or both together.

An excellent exercise for the ankle is jumping rope. Experts recommend jumping without bending your knees: in this case, the ankle joint receives the necessary load.

Weakening of the muscles and ligaments of the ankle is fraught with frequent injuries to the lower legs. If such a nuisance has occurred, it is necessary to choose the right shoes for leaving the house. For a casual walk or work, tough boots that retain their shape well are suitable. Orthopedic insoles are very useful in this case. For active rest it is worth wearing high-top sneakers that hold the joint in a fixed position. Of course, in the event of an ankle injury, you should consult a doctor and discuss with him not only the treatment, but also the choice of strengthening exercises.

Video from YouTube on the topic of the article:

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Manual therapy, ankle massage

Not all doctors are equally good at manual therapy. But in the early stages, with subluxations of the joint, this method will greatly alleviate the patient's condition. The doctor-manual will determine which method to apply for the treatment of the joint. If arthrosis is at the initial stage of the disease and is accompanied by a displacement of the head of the joint, then a manipulation is performed to sharply release the joint and put it in its place. It is a quick and painful procedure, but improvement is seen immediately. In more severe cases, a mobilization procedure is performed. It is done in a course for a year of treatment. The process itself is a slight stretching of the joint, which helps to relieve muscle tone and restore the motor function of the ankle.

For the treatment of arthrosis, the following procedures are carried out: massage, balneotherapy (treatment with mud), magnetic therapy, acupuncture and physiotherapy exercises. Massage is carried out by a course and a professional, otherwise such procedures can aggravate the course of the disease.

Physiotherapy

It is very important to choose correct exercises with arthrosis of the ankle joint. You can not overload it and deal with it "through pain." Be sure to perform gymnastics daily, otherwise they will not bring any benefit and improvement. Very useful classes for the development of joints in the water.

You can visit the pool at will, and developing a joint is a must. Therefore, below is a set of exercises that can be done at home:

• with the help of the hand we set the ankle joint in motion in the ankle area. Doing smooth movements to the sides. In no case should you make sharp jerks, all movements should be accurate and not cause discomfort;
• rotational movements of the ankle clockwise and in the opposite direction;
• in a sitting position, rise on toes with crossed legs at the ankle and lower into initial position on the floor;
• sitting on a chair, we perform movements with our toes, trying to crumple the fabric;
• exercise for twisting the foot with your fingers inward;
• feet on the floor, spread your legs with your heels inward, slowly rise and lower yourself on your toes. The exercise is done in a sitting position;
• walking on a pyramidal steppe;
• for the next exercise sports equipment: stick or small plastic bottle. Putting the feet on the projectile, move them back and forth;
• "bicycle" performed by the feet;
• in a standing position, fix the feet. Do shallow squats without lifting your feet from the floor;
• sports equipment - a small step to the height of the foot. Fingers on the step, foot on the floor. Perform lifting and lowering of the foot;
• stand against the wall, legs together, fix the feet. Slow approaches of the body to the wall and return to its original position;
• in a sitting position, raise and lower the feet up and down.

You should pay attention to the condition of the joints during gymnastics. When the slightest pain appears, the exercise should either be stopped or reduced to a more comfortable amplitude. You should start with a small number of repetitions, increasing them daily.

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General principles of treatment

In the arsenal of modern traumatology, there is a sufficient number of methods that allow for the correction of structural and functional disorders of the ankle. Their choice is determined by the type and degree of injury, as well as the need to obtain a pronounced and lasting effect in a short period of time. Most often used:

• Medical treatment.
• immobilization.
• Physiotherapy.
• Massage and exercise therapy.
• Operative treatment.

Which of the methods is suitable for a particular person, only the doctor will tell after a comprehensive examination.

General recommendations for ankle injuries should be taken into account. Performing certain first aid measures will speed up further treatment and improve the patient's condition even before contacting a doctor. Immediately following an injury, the following should be done:

• Provide rest to the ankle - fix it with a bandage or an impromptu splint.
• Apply cold.
• Give the leg an elevated position.
• If necessary, take painkillers in tablets.

This will be enough to reduce the symptoms until medical attention is provided. Everyone should know such rules, because no one can exclude damage to the ankle in the future.

Physiotherapy

Physical therapy is of great importance in the treatment of ankle injuries. Its positive effect on the osteoarticular apparatus is undeniable, because only through movements can the normal function of all joint structures be restored.

The basis for the treatment of many injuries is the early activation of motor function. The start time of the exercises is determined by the type of injury received and previous treatments.

If a bruise or sprain has occurred, then gymnastics should be practiced after the elimination of acute phenomena.

In cases of surgical treatment of fractures or immobilization, the development of the ankle joint begins somewhat later. However, at the same time, you need to perform exercises for other joints and muscles, which will indirectly improve blood circulation in the affected area.

On various stages treatment, special exercise therapy complexes for the ankle are used. Classes are carried out gradually, sudden movements should not be allowed.

Immobilization period

Performing exercise therapy during the period of immobilization for fractures of the ankle joint, normal blood circulation in the affected areas is ensured, muscle tone is maintained, and the function of healthy parts of the limb is preserved. Exercise also helps prevent the development of contractures, osteoporosis, and atrophic changes in soft tissues. During this period, you can perform movements in the prone position:

1. In all unaffected joints: knee and hip joints on both sides, as well as in the ankle of a healthy leg.
2. In the toes of the diseased limb - flexion, extension, breeding.
3. Raise and lower the injured leg.
4. Rotational movements of the limbs in and out.
5. Abduct and adduct a straight limb.
6. Raise the affected limb with outward and inward rotation.
7. Tension of the muscles of the sore leg in isometric mode.

Great importance is given to walking with support on the immobilized limb. This is carried out only after the permission of the attending physician, gradually increasing the duration - from several minutes to an hour a day.

You can not make independent attempts to stand on a sore leg without medical recommendations - this can disrupt the union of the fracture.

Period after immobilization

The exercises that can be performed after removing the plaster bandage are greatly expanded in volume. They are designed to restore the function of the limb, as well as prevent the development of flat feet, when it is necessary to strengthen the muscles of the foot. In addition to those described earlier, in a sitting position, the following exercise therapy exercises are performed:

1. Flexion and extension of the foot.
2. Swinging foot movements to relax muscles.
3. Put your feet on your toes, moving your heels and vice versa.
4. Walking sitting, rolling the foot from heel to toe.
5. Rotational movements of the foot.
6. Putting your foot on a stick, roll it in the center, the outer and outer edge of the foot.
7. Stretch forward with the toe of a straight leg.
8. Leaning on the toe, carry out springy movements with the heel.
9. Grab a small object with your toes and hold for a few seconds.

During this period, it is necessary to bandage the ankle with an elastic bandage without getting out of bed, and when doing gymnastics, it is removed.

Classes are carried out carefully so as not to provoke pain. Gymnastics is performed daily 2-3 times.

Recovery period

In order to reliably strengthen the muscles and ligaments of the affected ankle, as well as to fully restore its function, it is required to continue exercise therapy for a month after the injury. During this period, the union of the fracture ends, so you can apply more force to the ankle and increase the duration of gymnastics. The following exercises are recommended, performed with support on the gymnastic wall or the back of the chair:

1. Rolling from toe to heel and back.
2. Transfer body weight from one limb to another.
3. Squat on the entire foot and socks.
4. Walk on toes, heels, outside feet, side steps.
5. Lunges forward with the affected limb.
6. Standing on the step of the stairs on your toes, perform springy movements, lowering your heels as much as possible.

All elements of therapeutic exercises for ankle injuries should be performed in strict accordance with medical recommendations - only a specialist will indicate the required range of movements, their frequency and duration.

First, classes are conducted under the supervision of an instructor, and then, having learned, the patient can perform them at home. The right complex physiotherapy exercises will become the basis of recovery after ankle injuries.

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Causes and symptoms

But not only age causes the development of arthrosis. Factors favorably influencing the development of this pathology in young age include:

• hypothermia;
• genetic predisposition;
• violation of blood circulation in the body;
• various injuries (sprains, bruises, fractures);
• diabetes mellitus and other disorders in the functioning of the endocrine system;
• certain types of professional activity (security guards, athletes, sellers);
• failure in metabolic processes, including obesity.

If at the initial stage of development the disease is manifested by temporary painful sensations, then at the second stage of the disease, unpleasant symptoms disturb a person during rest.

At the same time, stiffness in the joints appears, which accompanies a person all the time.

Features of treatment: drug therapy, therapeutic exercises, dietary nutrition

Combined therapy for arthrosis of the ankle joint is to strengthen bone and joint tissues and restore the functions of the interarticular substance. After the diagnosis is made, the first thing the doctor will prescribe is medication.

But most of the medications are taken for a short time, the only exceptions are drugs with chondroitin and glucosamine, that is, only chondroprotectors that help restore cartilage. The course of treatment with such drugs is about 6 months.

Exercise therapy is not always convenient to perform, due to the stiffness of the joints that occurs with arthrosis. However, despite this, the effectiveness of this method of treatment is always confirmed in practice.

Therapeutic gymnastics for arthrosis in the ankle joint is very easy to perform, for these reasons it can be done at home. However, first you should consult with your doctor, who will draw up an individual training scheme, taking into account the specifics of the disease and data from the anamnesis.

But in the process of performing exercise therapy, one should not forget about important rules. Exercise should not be done during the acute form of the disease, in particular, when the disease accompanies inflammation and swelling. Therefore, the execution gymnastic exercises can be started after taking anti-inflammatory drugs.

The systematic implementation of physiotherapy exercises is the key to competent loads on the ankle. The main task of exercise therapy is to improve blood circulation in the damaged area, strengthen the muscular system and increase the elasticity of the ligaments.

At the initial stage of exercise therapy, the patient may experience discomfort, but this is a normal condition for arthrosis of the ankle joint. But if an attack of acute pain occurs, it is necessary to temporarily abandon physical education.

You need to do exercises at a measured pace and without tension. Every day, the gymnastics time should be increased to 1 hour of classes per day.

Exercise therapy, which helps with arthrosis of the ankle joint, includes flexion and extension movements. Due to this, the load is evenly distributed between the muscles, ligaments and joints.

So, with arthrosis of the ankle, you should perform the following exercises:

1. The position is lying on the back, legs are bent. The foot comes off the surface as high as possible and stands on the toe. While lowering, you need to firmly stand on your heels.
2. The position is the same, but at the same time the legs are pulled forward. Then the socks need to be pulled towards you and away from you.
3. Sitting position on a chair, feet strongly pressed to the floor. It is necessary to imitate walking, changing the rise of the heels to the rise of the socks.
4. The position is lying on the back, legs are extended. With the help of the feet are made circular motions to the left and to the right side.
5. At the end, you need to spread your toes as much as possible at least five times.

Exercise therapy, in comparison with drug treatment, does not require financial investments. However, it is important that all exercises are performed regularly, because this is the only way to get a positive result.

An important step in therapy is diet food, which, together with gymnastics, helps fight arthrosis. To restore cartilage, a person must consume animal and plant foods rich in proteins and collagen.

Abundant amounts of protein are found in meat, fish and dairy products, but such foods should not contain excess fat. Buckwheat porridge and all legumes are no less useful.

In addition, fruit jelly, bone broths and jelly should be included in the menu. This food contains gelatin, which is very useful for connective tissues. After all, gelatin is a natural kind of chondroprotector.

Also, the patient should carefully control their weight, because overweight put a lot of pressure on the joints. Moreover, you need to take vitamin complexes and useful minerals. At the same time, it is necessary to abandon harmful salty, fried and spicy foods. Tobacco products and alcoholic beverages should also be completely avoided.

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In what cases is it necessary to carry out exercise therapy

Physical education is performed in certain cases. Sometimes it is carried out for prevention, more often for the treatment of problems that have already arisen.

When is it necessary to carry out exercise therapy for the ankle:

• there was a fracture of the bones of the lower extremities, with or without displacement;
• arthrosis of the joints is observed;
• flat feet;
• clubfoot;
• dislocation;
• Crick;
• prevention of joint diseases in professional athletes.

The implementation of physiotherapy exercises will help not only strengthen the muscular and skeletal system, but also increase blood circulation in the lower extremities, thereby ensuring the enrichment of every cell of the body with the necessary microelements. Also, such exercises for the ankle will help relieve fatigue after a long walk or hard physical labor.

At home

The most important rule for performing exercises for the ankle joint is regularity. Classes should be carried out daily, once or twice a day. Only in such cases, a positive result is possible.

The complex of training actions must be periodically changed, since the ankle will get used to a certain physical load, as a result of which positive effect will be much more difficult to achieve.

Exercises

At right approach, home sports are no less effective for treating the ankle than training in the gym. However, such treatment requires a certain endurance, as well as the absence of laziness. Ankle strengthening exercises can be done independently of sports.

Massage Mat

A specialized massage mat has good healing properties. It is small in size, various elevations predominate on the surface, which have a therapeutic effect: thorns, balls or spikes. The trainer itself is made of hard plastic. You can buy such a device in some pharmacies or orthopedic stores.

The benefits of walking on such a rug:

• strengthens the ankles;
• enhances blood circulation in the lower extremities;
• helps to eliminate swelling of the legs;
• is a good prevention of flat feet;
• relieves pain and heaviness in the legs.

In some cases, exercises to strengthen the ankle on such a rug can improve mood, relieve stress, and even prevent the occurrence of varicose veins veins. That is why it is recommended to purchase by many orthopedic doctors.

Video

IN ideo - Ankle exercises at home

Treatment by the Bubnovsky method

Treatment according to Bubnovsky is very popular. The specialist of the same name built a certain method for the treatment of joints and the prevention of various diseases. Therapy involves a complete rejection of the use of medications in favor of therapy with the help of the reserves of one's own body. The technique involves regular and long sessions, often during them you have to endure pain.

It is better to start acquaintance with the treatment according to Bubnovsky under the supervision of a competent fitness instructor or doctor. In this case, a positive result can be guaranteed, since the technique has already proved itself in terms of efficiency.

In the gym

Exercises to strengthen the ankle joint can be performed in specialized gyms. The presence of various simulators in them greatly facilitates sports. In addition, you can use the services personal trainer, which will help build a workout that helps to engage a specific muscle group.

What trainers should you use?

It is worth noting that it is better to build the intensity of training together with a competent trainer. He will show a specific set of exercises that will help strengthen the ankles, after which the person can perform them on their own. This will prevent stretching or injury to the ligaments that can occur with the wrong approach to exercise therapy.

The importance of microstretching and gymnastics

Apart from exercise It is also important to do gymnastics for the ankle joint. It will help maintain the elasticity of the ligaments and the flexibility of the joints. The effect of microstretching, as well as exercise therapy, is possible only with regular exercise. Gymnastics implies the rotation of the feet clockwise and against it, the movement of the legs to the right, left, forward, backward.

Exercises that help strengthen the ankle can be performed without the use of any gadgets, or you can purchase an expander. Its action is based on the creation of artificial resistance, which must be overcome with the help of the legs.

The importance of playing sports is not worth talking about. Even if there are no diseases of the legs, exercises to develop the joints should be done regularly. This will undoubtedly affect the personal human qualities and his health only for the better.

Exercises for coxarthrosis of the hip joint Exercise therapy for osteochondrosis thoracic spine

Arthrosis of the ankle is a disease of the joints, leading to the development of degenerative processes, thinning of cartilage and partial destruction of bone tissue.

Relatively recently, pathology was usually classified as a disease of the elderly, due to the inevitable age-related changes affecting the tissues of the feet.

Currently, arthrosis is increasingly being detected in representatives of the younger generation, factors such as overweight, wearing uncomfortable shoes, and the need to spend a lot of time on your feet can affect the condition of the ankle joints in such cases. Regardless of the causes of arthrosis of the ankle, conservative methods of treatment include the obligatory performance of physical exercises, the main purpose of which is to increase tissue elasticity, form a muscular frame, improve limb mobility, and eliminate pain.

Benefit

For the treatment and prevention of almost all diseases of the musculoskeletal system, including arthrosis and arthritis of the ankle, lesions knee joint 1 degree and subsequent necessary condition are moderate physical activity. To obtain optimal results of treatment, it is important to pre-coordinate the selected set of exercises for the ankle with the attending physician.

The systematic implementation of suitable elements of physical therapy will help achieve the following positive results:

• elimination muscle spasms, tension of the muscle tissues of the ankle even after performing long physical activity.
• Increasing the tone and endurance of muscle tissue.
• Recovery motor abilities damaged joints.
• Stimulation of metabolic processes and systemic blood flow.
• Providing the affected tissues with a sufficient amount of oxygen and nutrients.

To obtain a pronounced effect, it is recommended to perform exercises for arthrosis of the ankle joint regularly, at least once or twice during the day. The duration of each session of physiotherapy exercises is also recommended to be agreed in advance with a specialist.

Goals and objectives

The presence of inflammatory processes that affect cartilage tissues, increased fragility of the joints, thinning of the joint spaces, as well as a number of other pathologies that accompany arthrosis of the ankle, often leads to a weakening of the cartilage and bone tissues. This can cause an increased risk of injury even with minor stress on the joint.

One of the most effective methods of strengthening, increasing elasticity, strength, restoring the structure of bone and muscle tissues is precisely therapeutic Physical Culture. The main tasks of gymnastics for arthrosis of the ankle are the following:

• Stimulation of local and systemic blood flow, regenerative, metabolic processes.
• Elimination of muscle spasms.
• Restoration of mobility of damaged joints.
• Increasing the stability of damaged joints.

You can use physical activity only in the stage of long-term remission of arthrosis of the ankle.

Performing physiotherapy exercises at the stage of exacerbation can lead to the spread of inflammatory processes, worsening the patient's condition.

Video

Exercises for arthrosis of the joints

Indications

Indications for performing physical therapy exercises are various forms of ankle arthrosis at the stage of long-term remission. Moderate loads during the rehabilitation period contribute to the restoration of mobility and physical activity sick. However, it should be remembered that against the background of an exacerbation of the disease, the implementation of elements of gymnastic complexes can lead to negative consequences, for the prevention of which it is important to consult a doctor before starting classes.

Load

Before performing gymnastic exercises for arthrosis of the ankle, it is important to determine the level of permissible physical activity, the attending physician will help to do this. Excessive loads can cause severe pain, deterioration of the patient's well-being. Optimal options therapeutic gymnastics with arthrosis of the foot are exercises performed in the water, swimming is also useful.

For optimal results, gymnastics should be performed daily, only with a systematic and regular approach can recovery be achieved, prevent possible complications. It is possible to resort to physiotherapy exercises not only for the treatment of arthrosis of the ankle, but also for the prevention of this disease. It is especially important to do gymnastics when identifying factors that can provoke the development of arthrosis.

Physiotherapy

The most useful elements of gymnastics for arthrosis of the ankle are the following:

Rules for performing exercise therapy

When performing elements of physiotherapy exercises, a number of specific rules should be observed, including:

• You must start your session with a warm-up. This will help prepare muscle tissues for upcoming workloads.
• It is not recommended to perform gymnastics for women during menstruation.
• You should stop exercising when your body temperature rises.
• It is not recommended to perform exercises in the postoperative period, as well as after conservative treatment, including the use of anti-inflammatory drugs.
• Choose the right wellness options sports complex should be in accordance with the recommendations of a specialist.

After completing the next session of exercise therapy, you should definitely rest for at least thirty minutes. This measure is necessary to restore a normal heartbeat.

Ankle exercises

To strengthen the joint with arthrosis of the ankle, it is recommended to perform a number of the following physical exercises:

• For at least five minutes, walk on tiptoe, while performing smooth rolls on the heel, the entire foot as a whole.
• Sit on the floor, pulling your legs as close as possible to yourself, perform circular movements with your feet, rotating them with your hands.
• Sit in a horizontal position on the floor, raise your knees, leaning on your entire foot. Slowly raise the body, while leaning on the toes.
• Sit on a chair, make movements with your feet that imitate walking in place, while raising your heels, making smooth rolls from heel to toe.

Any exercise from the list above should be performed slowly, straining, trying to feel the muscles of the ankle. For getting therapeutic effect it is recommended to perform each element at least fifteen times. It is desirable to repeat treatment sessions at least twice during the day, that is, in the evening and in the morning.

Contraindications

The main contraindications to performing physical exercises for the ankle and ankle are the following: inflammatory processes in the acute stage, intense pain in the foot area, severe swelling, high local and general temperature. In order to avoid deterioration of the condition, it is necessary to perform all exercises slowly, gradually increasing the load on the damaged joints.

It must also be remembered that physical therapy is effective method treatment of arthrosis of the ankle only under the condition of a systematic and regular approach to the exercise.

Ankle weakness is a very common problem. Its presence is evidenced by a tendency to twist the legs when walking in heels, frequent painful sprains, pain in the middle and ring toes even after small loads. Usually people with this pathology relieve discomfort with the help of anesthetic rubs and ointments, but this does not completely eliminate the problem. Meanwhile, you can strengthen the ankle at home. For this purpose, a specially designed set of exercises is intended, which we offer to the attention of readers.

Source: depositphotos.com

Walking on different parts of the feet

This exercise is known to everyone: it is with him that the warm-up begins in physical education classes in kindergarten and school. Everything is very simple: while doing household chores, move around the apartment, alternately stepping on different parts of the feet. For example, walk into the kitchen on tiptoe and back into the room on your heels. Then you need to use the inner and outer sides of the feet. You need to perform the exercise barefoot. If the floor in the apartment is not very warm, you should wear thick socks or knitted slippers.

Circular foot movements

Sit on a sofa or chair with your legs extended and slightly raised. Rotate your feet, keeping them on weight, first towards each other (inward), and then in the opposite direction. In order for the muscles and ligaments to receive the necessary load, you need to make 15-20 movements in each direction. However, this standard is individual. Experienced trainers advise performing the exercise until a slight burning sensation appears in the joints.

walking barefoot

Walking barefoot is useful not only for strengthening the muscles and ligaments of the ankle. There are many acupuncture points on the feet, the impact on which strengthens the body's defenses, improves the condition of internal organs, reduces swelling and cramps, relieves the feeling of fatigue. In addition, this procedure helps to improve blood circulation in the lower extremities and significantly reduce the risk of developing varicose veins.

To get real benefit from this activity, you need to choose the right surface for walking barefoot. A floor covered with linoleum or tiles made from pressed raw materials based on synthetic resins is hardly suitable for this. It has been established that walking on the following types of coatings has a positive effect on the body:

• grass or straw mats;
• bamboo mats;
• cork slabs;
• boards made from solid wood of various species;
• sand;
• small pebbles;
• dense short grass.

It may seem that cottage owners have more opportunities to use the right massage surfaces, but this is not so. In any city apartment, you can organize a training corner equipped with a mat or a shallow tray filled with smooth, medium-sized pebbles. Ready-made massage mats with several sections with different surfaces are also very convenient. When buying such a device, you should give preference to a rug made from natural, environmentally friendly materials.

Lifting objects with toes

This is another exercise familiar from childhood that strengthens the ankle. To complete it, you will need small hard objects (pebbles, glass beads, buttons, etc.) and a low capacity. Sitting on a chair, you need to collect objects from the floor, grabbing them one at a time with your toes, and transfer them to a basin or box.

The exercise can be performed while standing on one leg (legs should be changed periodically). In this case, it will serve not only to improve the condition of the ankle, but also to train the vestibular apparatus and coordination of movements.

Rubber band exercises

Pharmaceutical rubber bandage is one of the most successful devices for strengthening workouts. With it, you can do exercises that positively affect the muscles and ligaments of the ankle:

• sitting on a chair, place your feet close to each other and tie them with a bandage, securing the knot at the top. Now place your heels on the floor and lift your toes. In this position, try to spread the socks to the sides several times, stretching the bandage;
• fasten the bandage in the same way as in the previous exercise. Cross your feet, put your heels on the floor and stretch the bandage again several times, trying to move your socks as far apart as possible;
• fasten the bandage knot to a support (such as a cabinet leg). Pass the toe of the foot into the resulting loop (the heel should be on the floor) and pull it towards you several times, overcoming the resistance of the bandage. Movements can be performed with each leg separately or both together.

To learn more…

Therapeutic gymnastics is very effective for arthrosis of the ankle joint. However, some patients are initially very skeptical about exercise therapy, but even after one week of careful exercise, a positive result is already noticeable.

What effect does gymnastics have on the joints and how to do it correctly? To understand this issue, you need to understand the essence of the disease itself.

In most cases, arthrosis of the ankle joint develops with age, while the cartilage tissue at the joint becomes thinner.

Also, the disease is accompanied by pain syndrome, as a result of which the mobility of the leg decreases due to the fact that the person protects the limb from stress. So, the process of deformation progresses even more.

With no treatment of arthrosis of the ankle and the absence of exercise therapy, the disease progresses, which ultimately makes the joint absolutely immobile.

To avoid this, it is necessary to carry out complex therapy, that is, to combine treatment with medicines with therapeutic exercises.

Causes and symptoms

But not only age causes the development of arthrosis. The factors favorably influencing the development of this pathology at a young age include:

• hypothermia;
• genetic predisposition;
• violation of blood circulation in the body;
• various injuries (sprains, bruises, fractures);
• diabetes mellitus and other disorders in the functioning of the endocrine system;
• certain types of professional activity (security guards, athletes, sellers);
• failure in metabolic processes, including obesity.

If at the initial stage of development the disease is manifested by temporary painful sensations, then at the second stage of the disease, unpleasant symptoms disturb a person during rest.

At the same time, stiffness in the joints appears, which accompanies a person all the time.

Features of treatment: drug therapy, therapeutic exercises, dietary nutrition

Combined therapy for arthrosis of the ankle joint is to strengthen bone and joint tissues and restore the functions of the interarticular substance. After the diagnosis is made, the first thing the doctor will prescribe is medication.

But most of the medications are taken for a short time, the only exceptions are drugs with chondroitin and glucosamine, that is, only chondroprotectors that help restore cartilage. The course of treatment with such drugs is about 6 months.

Exercise therapy is not always convenient to perform, due to the stiffness of the joints that occurs with arthrosis. However, despite this, the effectiveness of this method of treatment is always confirmed in practice.

Therapeutic gymnastics for arthrosis in the ankle joint is very easy to perform, for these reasons it can be done at home. However, first you should consult with your doctor, who will draw up an individual training scheme, taking into account the specifics of the disease and data from the anamnesis.

But in the process of performing exercise therapy, one should not forget about important rules. Exercise should not be done during the acute form of the disease, in particular, when the disease accompanies inflammation and swelling. Therefore, the implementation of gymnastic exercises can be started after taking anti-inflammatory drugs.

The systematic implementation of physiotherapy exercises is the key to competent loads on the ankle. The main task of exercise therapy is to improve blood circulation in the damaged area, strengthen the muscular system and increase the elasticity of the ligaments.

At the initial stage of exercise therapy, the patient may experience discomfort, but this is a normal condition for arthrosis of the ankle joint. But if an attack of acute pain occurs, it is necessary to temporarily abandon physical education.

You need to do exercises at a measured pace and without tension. Every day, the gymnastics time should be increased to 1 hour of classes per day.

Exercise therapy, which helps with arthrosis of the ankle joint, includes flexion and extension movements. Due to this, the load is evenly distributed between the muscles, ligaments and joints.

So, with arthrosis of the ankle, you should perform the following exercises:

1. The position is lying on the back, legs are bent. The foot comes off the surface as high as possible and stands on the toe. While lowering, you need to firmly stand on your heels.
2. The position is the same, but at the same time the legs are pulled forward. Then the socks need to be pulled towards you and away from you.
3. Sitting position on a chair, feet strongly pressed to the floor. It is necessary to imitate walking, changing the rise of the heels to the rise of the socks.
4. The position is lying on the back, legs are extended. With the help of the feet, circular movements are made to the left and to the right.
5. At the end, you need to spread your toes as much as possible at least five times.

Exercise therapy, in comparison with drug treatment, does not require financial investments. However, it is important that all exercises are performed regularly, because this is the only way to get a positive result.

An important stage of therapy is dietary nutrition, which, together with gymnastics, helps to fight arthrosis. To restore cartilage, a person must consume animal and plant foods rich in proteins and collagen.

Abundant amounts of protein are found in meat, fish and dairy products, but such foods should not contain excess fat. Buckwheat porridge and all legumes are no less useful.

In addition, fruit jelly, bone broths and jelly should be included in the menu. This food contains gelatin, which is very useful for connective tissues. After all, gelatin is a natural kind of chondroprotector.

Also, the patient must carefully control his weight, because extra pounds put a lot of pressure on the joint tissues. Moreover, you need to take vitamin complexes and useful minerals. At the same time, it is necessary to abandon harmful salty, fried and spicy foods. Tobacco products and alcoholic beverages should also be completely avoided.

• Relieves pain and swelling in the joints with arthritis and arthrosis
• Restores joints and tissues, effective for osteochondrosis

To learn more…

Among the injuries of the lower extremity, undoubtedly, fractures of the ankle joint are in the lead - this is facilitated by some anatomical features of the articulation. In fact, it is the most loaded area of ​​the musculoskeletal system, which accounts for almost the entire body weight. Therefore, the ankle joint was created by nature to be powerful and durable - it has to experience both static and dynamic loads every day during numerous movements.

But still, even in such a reliable joint there is a weak point - its lateral segments are formed by the bone processes of the tibia and fibula (ankles). They not only serve as supporting elements, but are also a convenient site for attaching the ligaments connecting the lower leg and foot. Therefore, an ankle fracture almost always occurs in the region of one or both ankles, having a typical character.

Most of these injuries are benign - even with a pronounced displacement, it is usually possible to compare the bone fragments and fix them with a plaster cast. But in rare cases, one has to resort to surgical treatment - osteosynthesis with the help of metal structures. Its prospect always frightens patients, so it is necessary to dwell in more detail on the technique of intervention, as well as the standard set of rehabilitation measures after surgery.

concept

To understand the direction of therapeutic and restorative procedures, it is necessary to consider the fracture of the ankle from the point of view of the pathological mechanisms that are being realized. For a serious injury to the ankle to occur, a combination of several factors is necessary:

• In more than 90% of cases, the injury is indirect in nature - that is, there is no direct mechanical effect on the area of ​​​​the bone protrusion.
• The first realizing factor is the mass of the human body - normally it is distributed along the axis of the lower limb. Therefore, the main load is borne by the central sections of the ankle joint, and the lateral ones are only stabilizers. Moreover, this ratio is maintained both at rest and during movement.
• The second factor is the simultaneous loss of static and dynamic balance. A typical example is tucking the leg, when the foot shifts sharply to the outside or inside. In this case, the axis of the load just goes to the area of ​​the medial or lateral ankle.
• The third factor is the elasticity of the ligaments that strengthen the ankle joint from the sides. They do not have the ability to significantly stretch, so when the leg is sharply twisted, the pressure falls precisely on the bony protrusions to which they are attached.

A displaced ankle fracture usually indicates a combined mechanism of injury - there is a simultaneous lesion of the tibiofibular junction and subluxation in the ankle joint.

Surgery

Conducting open fixation of bone fragments in such injuries is considered the second stage of assistance to the victims. The standard is conservative treatment - manual reposition and fixation of the ankle after a fracture with a plaster cast. Therefore, to perform the operation, strict indications are required, excluding the indicated methods of assistance:

1. Inefficiency of manual reposition, or inability to hold and fix the fragments in the required position. In this case, the intervention is required to be carried out as soon as possible, until a pronounced soft tissue edema has formed in the area of ​​the fracture.
2. If there is a simultaneous lesion of the tibiofibular joint, which leads to instability of the bone "fork" - the upper half of the ankle joint. This requires not so much fixation of ankle fragments as the elimination of this pathological mobility.
3. Simultaneous fracture of both ankles, leading to complete dislocation of the ankle joint.
4. Complicated damage to even one bone protrusion, accompanied by the formation of many fragments. If, according to the results of radiography, there is more than one free bone fragment, then it is recommended to fix them with metal structures.

Most often in practice, it is a fracture of the medial malleolus with displacement that is observed - its formation is facilitated by anatomical differences between similar bone protrusions. On the medial side, it is formed by the process of the fibula, which is much thinner than its neighbor.

Intervention technique

Of all the osteosynthesis options, the most suitable for a displaced ankle fracture is surgery with a plate. Previously, its use was limited due to the imperfection of the design, which caused long-term consequences - secondary osteoporosis. A solid metal plate created excessive pressure on the periosteum and the outer plate of the bone, causing their destruction.

Now special modifiable structures have been created - outwardly they resemble the details of a children's metal designer. Multiple holes in them exclude pathological pressure on the bone tissue. It should also be said about the technique of their installation:

• To access the fracture area, a small vertical or arcuate incision is made in the projection of the affected ankle.
• Then a direct comparison of bone fragments is carried out, after which the optimal position of the plate is selected.
• If there is only one bone fragment, then it is preferable to use a conventional vertical plate. It is first fixed on the overlying fixed area, and only after that the free-standing fragment is fixed.
• If there are several fragments, then it is better to use a plate of a special structure - outwardly resembling the letter T or U. At the same time, its long segment is also first strengthened on the upper fixed segment, and only after that - on all free fragments.
• Multiple holes on the plate also play a dual role - they allow you to fix it in any most convenient area (not necessarily at the ends). This is done using small screws that are screwed directly into the bone.
• Then the surgical wound is sutured in layers, and the plate remains inside for the entire period of defect healing.

The use of plates for an ankle fracture is functionally beneficial - in contrast to the use of rods or wires, less damage to the bone tissue is created during the intervention.

Rehabilitation

Recovery after an ankle fracture begins the very next day after the completion of therapeutic measures. The mandatory volume includes exercises of physiotherapy exercises (LFK), sessions of reflex and surface massage, as well as a variety of physiotherapy. All of them provide not only the acceleration of the formation of callus, but also allow you to fully restore the static and dynamic function of the joint.

Rehabilitation after a displaced ankle fracture is always individual for each patient (taking into account many factors). Therefore, one can only imagine overall plan ongoing events:

• The motor load begins as early as possible - the patient begins to perform dosed exercises the very next day after the operation. Their implementation is carried out only under the supervision of a specialist in physical therapy.
• From the same moment, various physiotherapy procedures begin to be applied, which have a warming, analgesic and resolving effect.
• After about a week, if there are no contraindications, the support bandage is removed. This allows you to expand the scope of the exercise therapy program by including new exercises in it.
• If everything goes well, then in the same period, a dosed axial load is allowed to develop strength and mobility. The patient is allowed to stand on the injured leg with support to relieve pressure on the joint.
• Massage after a fracture is recommended to start no earlier than a week after the operation. Preference is given to superficial methods that have a distracting effect.
• Full weight-bearing of the limb (in the absence of complications) is usually resolved from 4 weeks after the intervention.

Rehabilitation after an ankle fracture must necessarily be comprehensive, ensuring the complete exclusion of the formation of long-term complications.

Physiotherapy

Physiotherapy procedures ideally complement the gymnastics program for the ankle joint after a fracture, having a symptomatic effect. Unlike medicines, they have practically no contraindications and side effects. The following methods are usually used, divided into groups:

1. Electrophoresis and phonophoresis with novocaine, as well as magnetotherapy, have predominantly analgesic effects. They are recommended to be used during the first days after the operation.
2. Inductothermia, DDT, UHF currents, and laser therapy are characterized by a warming and reflex effect. They allow you to eliminate mild to moderate pain, and reduce swelling of soft tissues in the ankle area.
3. Again, electrophoresis or phonophoresis has a resolving effect, but with enzymes. The procedure allows you to slow down the formation of scar tissue in the area of ​​the fracture, preventing the formation of gross deformities.

But physiotherapy is not a complete alternative to exercise therapy - it is regular exercises that help restore mobility in the joint.

Massage

The significance of this rehabilitation technique is controversial - it has no special therapeutic value. Moreover, given the technique of carrying out, it is allowed to be carried out only not earlier than a week from the start of recovery. This is due to external mechanical impact on the ankle joint, which can lead to displacement of bone fragments.

Of all the massage techniques for rehabilitation after a fracture, only two methods are recommended. But they are also delimited in the general program:

• Surface massage sessions can begin as early as during the first week. Since the method includes only exposure to the skin, it can be used as a distraction procedure.
• Reflex massage of the lower leg and foot should begin much later - when the axial load on the limb is allowed. Its meaning is to provide additional muscle stimulation, increasing their tone.

An ankle fracture does not require a mandatory massage during rehabilitation, so the patient, if desired, can undergo sessions on his own.

Gymnastics

The exercise therapy program after any fracture always comes to the fore, becoming the basis of all recovery activities. Although an ankle injury is not considered a major injury, improper treatment can lead to partial or complete loss of the supporting properties of the limb. Therefore, gymnastics after an ankle fracture is complex and consistent:

1. During the first days after the operation, the joint was fixed with a support bandage. Therefore, only dosed exercises are performed - repetitive plantar flexion and extension of the foot.
2. Additionally, isometric loads are carried out - slow contractions of the muscles of the lower leg and thigh, performed without movement in the joints.
3. After removing the bandage, the program of therapeutic exercises after an ankle fracture expands - active movements in the ankle joint are added. But they are performed without axial load - lying in bed or sitting. This period lasts about 2 weeks.
4. At the same time, the gradual development of the support function begins - the patient is allowed to get up and walk with additional support (crutches, then a cane).
5. Normally, at week 4, the transition to a full axial load on the limb is allowed. Although for some time you can use a cane when walking.

After the end of the main exercise therapy program, the patient is given recommendations that involve performing exercises aimed at strengthening the muscles of the lower leg and foot. self-study it is necessary to spend at least one year, if desired, supplementing them with moderate general loads - walking or swimming.

How to diagnose and treat ankle arthritis?

Arthritis of the ankle joint is a disease caused by a violation of the proportion of the load on the joint and the stability of its components. When the first signs of this disease appear, you should immediately consult a doctor to establish the correct diagnosis and prescribe effective treatment.

The inflammatory process develops quite rapidly, motor activity is gradually limited, lifestyle is disrupted, temporary disability occurs, and in some cases even disability.

The main causes of arthritis of the ankle

The main causes of ankle arthritis are:

1. Large load of body weight and constant movement;
2. Injuries (post-traumatic arthritis);
3. Infection that enters the joint cavity along with the blood flow, as well as in the case of an open injury (in such cases we are talking about reactive arthritis);
4. "Loss" of small crystals of uric acid in the synovial membrane, due to gout or metabolic disorders;
5. Autoimmune diseases of connective tissues (gout, rheumatoid arthritis, systemic lupus erythematosus, psoriasis).

Classification

Arthritis has similar symptoms for all types and stages of the disease, so it is almost impossible to determine the type of disease without the help of a specialist. Ankle arthritis can be:

• Acute - in the presence of gout and infection;
• Chronic - in the presence of an autoimmune disease and osteoarthritis.

Most often, patients complain of severe pain in the affected joint, and there are cases of unilateral lesion (in the presence of infection) and bilateral (with collagenosis), as well as migrating (with pseudogout and gouty arthritis).

A long-term process of arthritis can lead to joint fusion (ankylosis) and limitation of its motor abilities. This disease proceeds progressively, with the onset of periodic periods of deterioration and improvement, but in any case, destruction of the joint occurs over time.

There are several stages in the course of ankle arthritis:

1. First stage: Collagen fibers become visible due to age-related changes or cartilage damage;
2. Second stage: Destruction of cartilage fibers and ruptures of collagen fibers. Cartilage cells grow, forming seals;
3. Third stage: The appearance of bone plates, due to the destruction of cartilage tissue. With an increase in pressure, the formation of small cavities with bone tissue (capsules containing a foreign substance) occurs. These formations in the bone and cartilage tissue lead over time to deposits on the bone;
4. Fourth stage: Complete destruction of bone and cartilage tissue.

Symptoms and signs: how to recognize the approach of the disease in time?

Symptoms of inflammation of the ankle joints directly depend on the underlying pathological activity. But due to the presence of inflammatory foci, this disease has a number of common features characteristic of all its forms:

• Sharp pains in the ankle joints;
• The presence of edema, which is visible with pressure in the ankle joint;
• Increased skin temperature and redness at the site of the affected joint;
• Difficulty walking due to limited joint mobility;
• The presence of common symptoms of inflammation: high fever, feeling unwell and weakness.

At the very beginning of the onset of the disease, one can observe an acute or gradual course of the disease. characteristic clinical manifestations may be absent, but it is still possible to suspect the presence of an ailment by two signs:

1. The presence of painful sensations with the full amplitude of extension and flexion of the ankle joint;
2. Feeling of embarrassment when putting on familiar shoes due to swelling of the foot.

Modern diagnosis of the disease

A correct diagnosis of the disease is of great importance, because the clinical manifestations of arthritis of the ankle are similar to similar pathologies, such as arthrosis and arthropathy. Therefore, when the first symptoms are detected, you should consult a doctor as soon as possible in order to prevent the transition of the disease to a chronic or final stage.

Currently, there are many methods for diagnosing diseases used in arthrological practice.

1. General analysis of urine and blood - allows the doctor to determine the presence of an inflammatory process in the body;
2. Immunological detailed blood test - helps to determine the presence of antibodies to the pathogen and allows you to choose the right tactics for drug therapy;
3. Biochemistry is a blood test that determines the concentration in the blood of chemicals that are formed in a biological fluid. The analysis allows you to identify markers of foci of inflammation and distinguish the disease from the rest;
4. X-ray of the joints - reveals the presence of fluid or pus between the articulating bones;
5. Resonance magnetic tomography (MRI) is an informative method, thanks to which even the slightest deviations in changes in ligaments, articular cartilage and all important articular structures can be determined;
6. Computed tomography is an informative and most popular method for performing layered x-ray images;
7. Ultrasound - allows you to identify changes in the articular cavity and soft tissues of the ankle joint;
8. Arthroscopy is a surgical operation that allows you to combine diagnosis and treatment. Miniature optical instruments are inserted into the joint cavity and allow you to examine the joints from the inside, remove inflammatory fluid and stop bleeding.

Treatment strategy for arthritis of the ankle

Drug therapies in this case do not lead to a complete cure, but only provide an anti-inflammatory and diuretic effect. The effect of drugs reduces swelling and relieves inflammation of the joints.

An effective method for the treatment of ankle joints is bioprosthetics, which is the use of soft inlays, insoles and shoes designed to eliminate the pathology. These funds contribute to the unloading of diseased joints and muscle relaxation. It is also possible to carry out a number of specially designed complex exercises that contribute to the reduction pain and are prescribed individually for each patient, depending on the stage and type of disease.

Thus, the treatment of an ankle joint disease can only be prescribed by a qualified specialist - a rheumatologist or a therapist, who, after a diagnosis, prescribes a comprehensive treatment.

More about the problem in the video:

Joint gymnastics for the ankle

With excessive load on the ankle structures (ligaments, bones, joint capsule), their damage (sprains, dislocations, fractures) is possible. Any injury, even the simplest, causes great inconvenience to the victim, because the ankle plays essential role V motor activity person. Therefore, to quickly restore these functions, special exercises to strengthen the ankle are recommended.

Leg injuries and their causes

Stretching of the leg muscles

Injury to the lower extremities is a common problem for people who are actively or professionally involved in sports. However, in ordinary life, it is not difficult to stretch the ligaments and damage the ankle joint:

• moving on an uneven surface;
• while wearing high-heeled shoes;
• in case of careless fall;
• stumbled on the stairs.

It is believed that the main risk group is young men under the age of 24 with active occupation sports. The most common injury they have is sprained ankle ligaments or muscles. More than a million people suffer from it every year.

With careless movements, a person has a risk of getting:

1. A fracture is a break in the integrity of a bone. The most difficult are open fractures, as well as fractures with displacement.
2. Stretching or - going beyond their normal range of motion. It can be characterized by microscopic damage or reach a complete rupture.
3. A muscle strain is an injury in which the muscles cannot function.

Rehabilitation after an injury

Ankle exercises

It is impossible to completely avoid trauma in life. Among athletes - football players, hockey players - and ordinary people, ankle injuries occupy the first place among all types of injuries. Bruises, sprains, dislocations are fraught with the fact that they can cause restriction of movement. Serious injuries can lead to inflammation of the sheath surrounding the tendon, called tenosynovitis.

According to severity, ankle injuries are divided into 3 degrees:

1. The foot is mobile, the connective tissues are intact, but damage to individual ligamentous fibers leads to swelling and pain in the leg when walking, palpation.
2. Partial ruptures of the ligaments cause pronounced swelling of the foot in its upper part. The pain is sharp, does not calm down, even if the leg is at rest. Movement causes severe pain.
3. Severe swelling of the foot, hematoma, sharp pain are caused by a complete rupture of the ligaments. The victim cannot step on the foot.

When injuring the ankle joints, various methods of treatment are used, determined by the degree of damage to bones and tissues. To restore motor activity use:

• immobilization for the period of fusion of bones and ligaments;
• surgical intervention (if necessary in complex cases of injury);
• drug treatment;
• physiotherapy;
• massage;
• physiotherapy exercises.

Exercises during immobilization

Rotational exercises for the feet

While the bones grow together, the injured joint needs immobility. However, in order to avoid atrophy, the formation of contractures, to ensure proper blood circulation in the soft tissues of the joint, the following exercises are recommended:

• bend and unbend your toes;
• lower and raise legs;
• adduction and abduction of the injured limb;
• tense the muscles, helping them develop.

All exercises must be performed lying down. Walking with support on a sore leg is possible only with the permission of the attending doctor, the main thing is that the process of bone fusion is not disturbed.

Recovery period

Leg exercises with a tourniquet

As soon as the cast is removed, it will be necessary to pump the limb to restore its functions. During this period, exercises are performed while sitting. Complex exercise therapy includes the following exercises:

• flexion and extensor movements performed by the foot;
• rotation, swaying of the foot;
• springy foot movements, standing on toes;
• "Walking mime" - soft rolling of the foot from toe to heel.

After removing the plaster, a tight bandage is applied to the leg. For the time of gymnastics, it is removed, but it is necessary to perform the exercises with great care:

1. Standing on toes, you need to reduce and take away the heels.
2. You can roll the rolling pin with your feet, using alternately the outer and inner surfaces of the foot.
3. With your toes, you need to carefully take small objects and hold them for a few seconds.
4. Hook the leg of a non-heavy chair with your toes and pull towards you. Later, the weight of the weighting agent can be increased.
5. Walk up to two hours a day on a flat surface.

Post-rehabilitation period

Therapeutic massage of the ankle joints

About a month after a ligament or bone fusion, your doctor may allow you to increase the load on your ankle joint. You can do stretching exercises to strengthen your ankle muscles. They will keep muscle tone improve blood circulation in the limbs.

You need to purchase an expander (rubber band). Classes are aimed at overcoming the resistance of the elastic band: turn the leg in and out, bend the foot. Exercises are carried out only after a warm-up and complete relaxation of the muscles.

The complex will be effective simple exercises for the ankle, which are easy to perform at home, leaning on something, for example, on the back of a chair. The easiest workout will be from a standing position to rise in turn on the toe and heel, squat without lifting the foot off the floor.

as useful training exercises walking in place is recommended: you can first walk on your toes, then switch to walking on your heels, then on the outside of the foot.

Holding on to a chair, you can redistribute body weight from one leg to another, do lunges forward with a load on the injured leg.

Gymnastics according to Bubnovsky

Therapeutic exercises for the legs according to Bubnovsky

Sergey Bubnovsky, Doctor of Medical Sciences, has developed his own system of healing, restoring the efficiency of joints after an injury. In his opinion, it is necessary to include in the process the body's own, reserve forces, giving up drugs, even painkillers.

Bubnovsky argues that the movement itself does not heal, only the right exercise has a healing effect. With the help of myofascial diagnostics, a set of permissible movements with a certain load on the joints is compiled. The device controls muscle potentials before and after exercise. In addition to teaching the technique of movements, the patient is taught to control diaphragmatic breathing.

The kinesitherapy program offered by Sergey Bubnovsky consists of 3 parts:

• gymnastics on simulators;
• stretching program;
• aerobic training.

In addition to them, it includes sauna therapy, cryotherapy, hydrotherapy.

Some basic exercises to strengthen the feet recommended by Dr. Bubnovsky:

1. Lying on your back, straightening your legs and arms, stretch your big toe forward, straighten it as far as possible, then bend it towards you as much as possible. Do alternately or simultaneously with both legs.
2. From the same position, bring and spread the big toes so that the inner surface of the foot lies on the surface, and the muscles of the foot and lower leg are involved.
3. Rotational movements of the foot, first clockwise, then against it. Make sure that the thumb describes the correct circle.
4. Squeeze the feet as if into a fist and straighten them.

Performing regular exercises 10-20 times, you can improve the condition of the ankle joints. Bubnovsky designed special simulator for the ankle, spine and other joints - hip, shoulder. Regular classes will help increase joint mobility, muscle elasticity.

Prevention and strengthening of a weakened ankle

Preventive gymnastics for the legs

Determining ankle weakness is simple. If your foot often twists when walking in high heels, if you feel soreness in the middle or ring toe after taking off your shoes, sprains often occur - the ankle joints need to be strengthened.

An external sign of weakened joints is the foot tucked inward, which can be determined by placing the feet hip-width apart. With such signs, it is recommended to wear special orthopedic shoes or, at least, insoles.

For the prevention of injuries, a complex is recommended special exercises for the ankle joint, aimed at strengthening it, maintaining the elasticity of the ligaments. A simple exercise for the legs will take a little time, but it will help to avoid injury.

Athletes must warm up before training and stretch after training. For active sports, if the ankle joints are unstable, it is recommended to wear elastic bandage or teip.

It is useful as a warm-up to run on a soft surface. You can stand on one leg on a balance board or a hemisphere. It is better to start with 5 seconds, gradually increasing the interval - up to 10 seconds, then up to 15. Having mastered the exercise, you can complicate it: do half-squats and squats.