ABC's

Theraband

Inversion: Loop Theraband® over ball and instep of foot. Turn ankle/foot (NOT leg) inward as far as possible, pulling Theraband® out and away from attachment. Hold for 3 seconds and slowly return to starting position. Repeat 30 to 60 times.

Eversion: Loop Theraband® over outside edge of foot just below toes. Turn ankle/foot (NOT leg) outward as far as possible, pulling Theraband® out and away from attachment. Hold for 3 seconds and slowly return to starting position. Repeat 30 to 60 times.

Dorsiflexion: Loop Theraband® over top of forefoot at base of toes. Pull toes and foot (NOT leg) upward (toward shin) as far as possible, pulling Theraband® out and away from attachment. Hold for 3 seconds and slowly return to starting position. Repeat 30 to 60 times.

Plantarflexion: Loop one end of Theraband® around ball and sole of foot and hold other end in hand. Press foot/toes down as far as possible. Hold for 3 seconds and slowly return to starting position. Repeat 30 - 60 times.

ABC's: Proper rehabilitation involves coordinating all muscle groups. To do this with an ankle sprain, hold the Theraband® as described in Plantarflexion. Proceed to write the letters of the alphabet (A thru Z) by moving the foot and ankle (NOT the leg). The letters should be made slowly and under control. Perform 2 - 5 sets of letters.

Information on this site is not a substitute for physician directed care.

Please consult your personal physician for more detailed information

concerning specific injuries or illnesses.

Last Update for AthleticAdvisor.com: 06/04/2006 12:01:52 PM