Home treatment for a minor foot or ankle injury continued...
As soon as
you can bear weight without increased pain or swelling, begin
muscle-strengthening exercises. These exercises should be held for 3 to 5
seconds. Do 15 to 20 repetitions once or twice daily for 2 to 4 weeks,
depending on the severity of your injury.
Start by sitting with
your foot flat on the floor and pushing it outward against an immovable object
such as a wall or heavy furniture. After you feel comfortable with this, try
using rubber tubing looped around the outside of your feet for resistance.
While still sitting, put your feet together flat on the floor.
Press your injured foot inward against your other foot.
place the heel of your other foot on top of the injured one. Push down with the
top heel while trying to push up with your injured foot.
Balance and control exercises
When you are able to
stand without pain, you can begin balance and control exercises . You can start
by standing in a doorway and lightly holding on to the doorjamb. When you can
do this for 60 seconds, try adding the advanced moves in the next level.
Stand on your injured foot only and
hold your arms:
- Out to the side with your eyes
- Across your chest with your eyes open.
- Out to
the side and close your eyes.
- Across your chest and close your
Do six repetitions, holding each for 60 seconds, once a