We are familiar with ankle-related diseases such as flatfoot, high arch foot, valgus foot, inversion foot, horseshoe foot, etc. Whether it is surgical intervention or orthopedic treatment (braces and corrective shoes), if we can cooperate with ankle function exercise and strength training, we can effectively improve the recovery effect.
1. Ankle inversion training
Long sitting posture (legs straight, sitting on the bed, upper body slightly tilted back, hands providing support for the body) ankle inversion training. Put the patient in a long sitting position and wrap the training band around the foot. Turn the foot inward on the side of the healthy limb (inversion). Do not rotate the knee outward.
2.Ankle valgus training
Long sitting position (legs straight, sitting on the bed, upper body slightly tilted back, hands provide support for the body) ankle valgus training. Sit the patient in a long sitting position, wrap the training band around the outside of the foot and fix it with the other foot. Turn the foot outward on the side of the healthy limb (valgus). Do not rotate the knee outward.
3.Ankle oblique angle training
Ankle PNF (proprioceptive neuromuscular facilitation therapy) D1 oblique angle bending training (starting position). Sit on the bed with the leg straightened so that the patient is in the starting position of plantar flexion, valgus and rotation forward.
Ankle PNF (proprioceptive neuromuscular facilitation therapy) D1 oblique angle bending training. Perform (foot) dorsiflexion, inversion and rotation back (reverse palmar) with elastic resistance. Do not allow the knee to rotate inward.
Ankle PNF (proprioceptive neuromuscular facilitation therapy) D2 oblique angle flexion training (starting position). Sitting on the bed with the leg straight,, put the patient in the starting position of plantar flexion, inversion and rotation back (reverse palm)
Ankle PNF (proprioceptive neuromuscular facilitation therapy) D2 oblique angle bending training. Do (foot) dorsiflexion, inversion and rotation forward with elastic resistance. Do not allow the knee to rotate outward.
4.Ankle foot dorsiflexion training
Long sitting ankle dorsiflexion training. Put the patient in a long sitting position and put the training band on the instep. Keep the knee extended and the foot bent upward (foot dorsiflexion).
Seated ankle dorsiflexion training. In a seated position, place the band over the instep. Tie the other end of the band to the other foot. Raise the affected foot upward (foot dorsiflexion).
Gastrocnemius and hallux valgus contraction-diastole training. Place the band on one foot. Start with the foot in a natural position and plantar flexion. Bend the knee to isolate the halibut muscle; extend the knee to isolate the gastrocnemius.
Ankle dorsiflexion training (end position). Pull the front of the foot toward the head to bring the toes up.
Ankle dorsiflexion (end position). Sit in a chair with your knees fully extended and your ankles on the floor, holding the band in front of your ankles. Place the band around the toes and around the rounded area of the sole of the foot being trained.
Ankle dorsiflexion training (training the anterior tibial muscles). Sitting position with one foot on a low bench. Tie the training band to a fixed object and place it over the foot. Dorsiflex the ankle under elastic resistance and hold it still. Return to the starting position. Tip: Pull the toes toward the nose.
5.Ankle plantar flexion training
Long sitting ankle plantar flexion training (training gastrocnemius). First in a long sitting position, put the training band over the upper front of the foot. Keep the knee extended and press the foot down (plantar flexion).
Seated ankle plantar flexion training (training the flounder muscle). In a seated position, place the band on the bottom of the foot. Grasp the ends of the band with both hands. Stomp down on the affected foot (plantar flexion).
Ankle plantar flexion training (training gastrocnemius muscle). Sitting position with a low bench under the feet for support. Apply an elastic training band to the rounded part of the sole of the foot. Flex the ankle plantar and hold still. Return to the starting position. Cue: Let the gastrocnemius muscle exert itself.
Lower leg lift (toe lift) (start position). In a standing position, place the center of the training band on the rounded part of the sole of the foot. Grasp the ends of the band with both hands, keeping both elbows straight.
Lower leg lift (toe lift) (end position). Lift your heels as high as possible. Do not stretch the training tube by pulling on the arms. Variations: Occasionally, training can be performed using one leg, and a chair or table can be used to provide support.