Once you have written the alphabet, try to write the alphabet backwards to increase your range of motion. Do this 1 to 3 times, up to 5 times a day. You can do it while working or watching TV.
Do this for 2-3 minutes, up to 5 times a day. When you’re up to it, you can move on to more difficult exercises. You can make this more challenging over time by adding a weighted item to the towel, such as a book or canned good.
Hold this position for 15 seconds. After the time is up, rest for 30 seconds and then repeat the exercise 3 more times. Stop doing the exercise if you start to feel pain. If you have a yoga or exercise strap, you can use this instead of a towel. Do these exercises until you feel ready to move on to stretches. This will vary from person to person.
Hold this position for 30 seconds and do two sets of 10 to 15 repetitions, 2-3 times a day. Your doctor or therapist will advise that you do this until you’re ready for more challenging exercises. The length of time really depends on the individual.
If you had surgery to repair a very severe high ankle sprain, you will most likely have to wait longer than 1 or 2 weeks before you begin rehabilitation. Follow the time frame that your doctor gives you.
Do 8 to 12 repetitions each day for 2-4 weeks, depending on the severity of your injury.
Do this exercise 1-2 times a day with 8 to 12 repetitions each time. Your doctor or therapist will let you know when to stop doing these exercises.
Next, you can try placing the heel of your strong foot on top of your injured foot. Try to push up with your injured foot, holding for 6 seconds. Try for 8-12 repetitions, 1-2 times per day, until you are healed.
Do 8-12 repetitions. Talk to your doctor about how long you need to continue these exercises.
As you progress, try to stand on your injured foot for 60 seconds. Do 2 sets of this exercise with 10 to 15 repetitions, 2 or 3 times a day. You’ll continue for as long as your doctor or therapist advises. To make the leg stand as hard as possible, close your eyes while standing on a cushion.
Increase your speed if you can do this without feeling pain. Do 2 sets of 10 to 15 repetitions, 2 or 3 times a day.
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