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kent smith - created by Danielle
Date : the 19/05/2009
Visited : 2976
SpotRank : 16451
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Jane Barron works for OddShoeFinder.com,a free online website that helps people find mismatched footwear.If you are looking for different sized shoes, or information useful to polio survivors, people with diabetes foot problems, and people with foot size
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Visited : 2976
SpotRank : 16451
Channel: Shopping
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kent smith
75
Ankle Exercises for an Injured Ankle
added the 03/06/2009
Jane Barron works for OddShoeFinder.com,a free online website that helps people find mismatched footwear.If you are looking for different sized shoes, or information useful to polio survivors, people with diabetes foot problems, and people with foot size differences, visit: www.oddshoefinder.com
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Danielle
: "An ankle injury may keep you off your foot for months. Ankle strains, sprains and fractures are common among athletes and among those of us who just get unlucky (tripping over our feet, slipping down the stairs, etc.). People who are overweight and who wear high heels increase their risk of ankle injury. People who have suffered from ankle sprains before are also more likely to sprain their ankle again in the future. Some studies estimate that as many as 50 percent of people who sprain their ankle will do so more than once in their lifetime.
While your ankle is recovering you may need to use crutches in order to stay off the injured foot. A doctor may provide you with an orthopedic shoe. Make sure that your healthy foot is also well cared for as it will be supporting the bulk of the body’s weight. Wear an athletic shoe with good orthopedic support. The last thing you want is two injured ankles! Once your injured ankle comes out of the cast or splint, don’t try to force it into your regular shoes. You may need to invest in a shoe that is a size bigger than your normal size in order to accommodate the swelling. High-top shoes can give your injured ankle added protection.
You can help speed up the recovery process by gently exercising your injured ankle at home. Always consult a podiatrist before beginning an exercise regimen. Remember: pushing the ankle too hard will only slow down recovery time.
Try these simple exercises:
Sit on a chair and extend your legs in front of you so that your knees are straight. Now use your ankle to gently pull your toes up (be sure to keep your knees straight). Your toes will go from facing the wall in front of you to facing the ceiling. Hold this position for 15 seconds and then release the foot. Repeat 10 to 15 times. A similar exercise can be done by directing the toes down (like you’re pointing the foot).
Still sitting in the chair with your legs straight out in front of you, gently rotate your ankle towards the center of the body. Your toes will go from facing the wall in front of you to facing one of the side walls. Hold the position, release and repeat. Do the same exercise, but this time rotate your ankle away from your body. Again, your toes will go from facing the wall in front of you to facing the side wall.
Try tracing the alphabet in the air using your ankle to control your foot’s movement. Imagine that your big toe is your pencil."
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