Restoration and strengthening of ankle ligaments. Structure and other information

Expanded the negative impact on people from different parts of the world. The main reasons for the spread are:

1. Aging of the nation;
2. Sedentary lifestyle;
3. Excess weight.

One of the main components in the treatment of arthrosis is considered to be therapeutic exercises for arthrosis of the ankle joint.

With arthrosis, movements are constrained; in order to return mobility to normal, it is necessary to perform a complex of exercise therapy. For this purpose, it is not necessary to visit exercise therapy rooms every day in medical institutions; the exercises can be performed at home.

A patient suffering from pain tries to get rid of it as soon as possible, under any circumstances. Physical therapy classes appear unnecessary and uninteresting. Therefore, he tries to find and perform more complex exercises. This approach to treatment is risky; the muscles need to be slowly prepared for increasing loads.

For gymnastics to bring positive results, you must:

• Train with simple exercises;
• Introduce exercises with greater load gradually;
• Adhere to the order in performing gymnastics (from simple to complex loads);
• Monitor the load rate based on the stage of the disease;
• Doing exercises regularly.

When doing gymnastics, you should listen to your body. If the pain in the joint intensifies or your general condition worsens, you should stop exercising immediately. There are no clear distinctions in the number of exercises performed; there are certain recommendations. Therapeutic gymnastics for each patient is selected individually, based on the severity of the disease, the body’s endurance, and well-being.

After performing several exercises, it is worth taking a few minutes to rest so that the pulse returns to normal and normal blood circulation is restored.

A positive aspect of the exercise therapy complex is the complete absence of financial investments in drugs and equipment. The main task is to be patient and complete the course of treatment.

The objectives of gymnastics at different stages of the disease

During exacerbation of pain in the ankle joint, physical activity is contraindicated. The joint should be in a calm state for several days; activities can only be resumed within 3-4 days. The main tasks in this period are:

1. Improved blood circulation;
2. Elimination of muscle spasms;
3. Normalization of the functional characteristics of the body.

For arthrosis in the ankle joint, exercises are performed in a supine position. It is worth performing flexion and extension movements. For example, you can place a small dense pillow under your knee and gradually increase its size. The ankle is mainly developed in a sitting position, with the leg immersed in warm water. To increase the joint space, you can use a weight that is attached to the limbs and stretches them along the axis.

Gymnastics tasks during the remission stage:

1. Restoring mobility of a sore joint;
2. Strengthening the body's endurance with the results achieved;
3. Increased joint stability;
4. Improved overall well-being.

In such cases of the development of the disease, exercises consist of many options (exercises with objects, without objects, using a wall for gymnastics). Swimming is good for you.

List of exercises for ankle arthrosis

• The exercise is performed while sitting. Taking turns pushing off the floor with your toes, using your heel;
• The toes are placed on the floor, the heel is raised, rotating in a circle;
• Rotate the foot in a circle;
• In a lying position, keep your legs together, straight, pulling your feet towards you;

The number of exercises per day varies - 5-8 times. Breathing is smooth, without shortness of breath.

Exercises for the feet during exacerbation of the disease:

1. The task is performed in a sitting position with legs extended. Pull your toes towards you for about 15 seconds. Repeat the exercise 10 times with rest breaks.

Exercises for the feet during the recovery period:

• In any position, roll from heel to toe;
• Standing, stand on tiptoes, lower yourself;
• Walk on your toes for a few seconds;
• Sitting, clasp your toes with your hands, pull your foot towards you;
• Sitting on the floor, we rotate the foot clockwise, counterclockwise, bend to the side, bend in our direction;
• Lying down with your legs stretched out, gradually turning your feet away from you and towards you. Perform exercises in a relaxed state.

The load for arthrosis of the ankle joint should not fall on the painful areas. Otherwise, problems will arise with muscle spasms and overexcitation of the nervous system. Immediate cessation of exercise will result in persistent pain.

1. There is no need to rush things. Gradually increase the load on the joint.
2. Physical education classes in the pool and equipment that helps the joint relax and stretch it in the right direction have had a positive outcome.
3. It is worth performing the exercises, taking into account periods of exacerbation of the disease (inflammatory process, increased pain). In such cases, it is worth reducing the intensity of the exercises.
4. It is not recommended to use a set of exercises for ankle arthrosis for women during the menstrual cycle, people with high blood pressure, intracranial pressure.
5. Exercises should be canceled when body temperature rises, in the postoperative period, during an inflammatory process in the body due to the development of severe pathologies.

Therapeutic exercises are considered effective if the patient experiences an improvement in well-being, an almost complete absence of pain, and increased joint mobility. Successful treatment for joint arthrosis depends on the patient’s desire to return to normal and compliance with the doctor’s recommendations. If previous symptoms of the disease occur, you should not self-medicate; you should definitely consult a doctor about the problem.

The most complete answers to questions on the topic: "ankle mobility exercises."

Unfortunately, ankle sprains very often occur if you just stumble a little. To prevent this, it is necessary to strengthen the ankle joints with special exercises.
To assess ankle mobility, perform a few simple tests:

1 Test. Sit down, keep your heels and toes off the floor, arms down. With normal mobility of the ankle joints, the angle between the lower leg and the floor will be 45-55 degrees.

Test 2. Place your hands on the back of the chair. Step your straightened leg back as far as possible without lifting your heel off the floor. In this case, the toes and knees are strictly directed forward. The angle between the straight leg and the floor surface should be 50-60 degrees if mobility is normal.

3 Test. Get on your knees and sit on your heels. With normal mobility, the dorsum of the foot touches the floor, but the toes do not point inward.

Ankle Mobility - Ankle Exercises:

To improve the mobility of the ankle joint, it is necessary to perform special exercises for the ankle.

1. Sit down, leaning back on your hands. Pull the socks towards you, then extend the socks so that your thumbs touch the floor. Repeat 16 times.

2. The starting position is the same. Raise your straightened right leg and lower it. Same with the left foot. Then lift your leg and make inward circular movements with your foot. Repeat 4 times with each leg.

3. Stand up straight. Bend your right leg, standing on your toes and turning your heel forward. Distribute the load evenly across all toes. Return to the starting position. Then with the other foot. Repeat 16 times with each leg.

4. Stand up, put your feet shoulder-width apart, hands on your waist. Rise up on your toes as high as possible, then lower down. Repeat 16 times.

5. Sit on your heels, pointing your toes out. Leaning on the floor with your left hand, grab your left knee with your right hand and try to lift it, return to the starting position. position. Then with the other foot. Repeat 16 times.

6. Stand with your toes on a slight elevation, your heels in the air, holding the support with your hands. Lower your heels as low as possible. Repeat 16 times.

7. Place your hands on the back of the chair and lunge back with one leg. Bending your standing leg behind you, stretch your knee towards the floor, without lifting your heel off the floor, return to the starting position. position. Then with the other foot. Repeat 16 times.

8. Stand up straight. Raising yourself onto your toes, move your heels to the right, then leaning on your heels, lift your toes and move them to the right. Then in the other direction. Repeat 8 times.

9. Stand up straight. Raising your arms forward, lift your toes, rolling onto your heels, lowering your arms, roll from your heels to your toes. Repeat 16 times.

In addition to special exercises, to improve the mobility of the ankle joint, it is useful to perform the gymnastics for the feet given below.

Mobility of the ankle joint - Gymnastics for feet:

1. Rise on your toes 10-15 times, walking on your heels, walking on your toes, walking on the outer edge of the foot, walking on the inner edge of the foot.

2. While sitting, bend and straighten your toes, perform circular movements with your feet, up and down movements.

3. While sitting or lying down, bend your toes, tensing your leg muscles tightly, then straighten your toes and relax your leg muscles.

4. Rise up on your toes, hold for a few seconds and lower down.

5. Sit down with your feet shoulder-width apart. Bringing your knees together, tense your leg muscles and relax.

6. To avoid flabby legs, every morning run around the room in small steps on your toes, then walk on your toes.

7. Using the toes of your right foot, lift the pencil from the floor and hold it for a few seconds. Then with the toes of the left foot.

8. Stand up with your feet together. Slowly rise up on your toes, then slowly lower down onto your heels.

9. It is useful to massage your feet in a circular motion in the morning and evening.

Useful articles on the topic “Physical exercise”:

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Development of flexibility.

Morning exercises.

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Weakness of the ankle ligaments is indicated by signs such as instability of the leg, especially in heels, frequent sprains and dislocations, pain in the thumb and middle toe even after minimal load. Usually the patient tries to solve an existing problem at home by applying pain-relieving ointments. The discomfort goes away, the injured tissues heal, but the problem itself does not go away, and the injuries recur. In order for recovery after injury to be complete, you need to know how to strengthen the ankle joint. We offer several simple ways to strengthen your ankle.

A physically active body must ensure that every active joint is in stable balance to achieve maximum activity. Ligaments connect bones to each other and provide much of the joint's stability. Muscles are connected to bones by tendons, allowing them to move across joints.

When an athlete performs any movement - be it running or jumping - the ankle and surrounding muscles are subjected to extreme stress. If the ankle musculature is strong, the athlete can withstand more force before becoming injured. In addition to reducing ankle injuries, strengthening your lower leg muscles will help prevent chronic conditions such as Achilles tendonitis. Strong ankles can improve balance as well as strengthen your legs.

How do exercises help?

There are many ways you can strengthen your ankles, depending on your comfort level and what equipment you have to use. The exercises do not require much effort or additional funds; they can be performed while sitting, while working, or simply watching TV.

You can also strengthen your ankles while standing by adding weights for a more challenging task. Balance work can also strengthen your ankles, while stretching will reduce the risk of injury and improve flexibility.

Basic Rules

1. For best results, perform the exercises daily.
2. If you feel pain, stop exercising immediately.
3. Consult your physician before starting any exercise.
4. Be careful and vigilant if you exercise while injured. Rise slowly to your feet and lower yourself slowly to avoid injuring yourself further.
5. Strengthen your ankles gradually. Once you are able to maintain your balance and support your weight, you can begin to do a small range of motion of your lower leg and balance on one leg with your back against a wall. Slowly work through the exercises below.

Gymnastics for the ankle

Complex 1. Balancing practice:

• Stand on one leg. Raise your left leg, bending it at the knee, and stand on your right leg. Hold this position for as long as you can and then switch legs. To add to the challenge, close your eyes. This makes balancing more difficult and forces you to work more carefully with the muscles around your ankles and lower legs to stay upright.
• Squat on a wobble board. Stand on a wobble board—or pad if you don't have a wobble board—with your feet slightly closer together than shoulder-width apart. Squat down slowly, controlling the speed of the squat. Then slowly return to a standing position. Perform about 10 squats per set. Repeat up to three sets, depending on ankle strength.
• Bending and Reaching. Stand on your right leg and slowly walk to the floor, bringing your left leg up and down behind you, making sure to bend at the hips. You can increase the difficulty of the exercise by placing objects at the front and sides. When bending forward, touch each one before returning to the upright position.

Complex 2. Ankle stretching:

1. Point your toes. Lying on your back, relax your arms and stretch your legs evenly. Angle your toes away from your face. You will feel a stretch in your shin, but stop if you feel severe pain.
2. Curl your toes. Lie on your back, relaxing your arms and stretching your legs evenly. Bend both legs while trying to point your toes towards your face. You can repeat this exercise as many times as possible, but make sure you don't overextend your shins.
3. Stretch your shin. Place both hands on the wall at shoulder height and then support the ball with your right foot to the wall. Walk up to the wall until you feel a stretch in your calf. Repeat the exercise with the ball for your left leg.

Set of exercises

Set 1. Exercises while sitting:

• Turns. While sitting on a chair, slide a jump rope or rope under one leg. Pull the rope to the left side so that the ankle is extended to the left. Press against the force of the rope and rotate your ankle slightly to the right. Then pull the right side in the same way. Can be repeated several times for each leg.
• Repeat alphabet range of motion. Using your thumb as a writing instrument and moving your foot from the ankle, follow the shape of the letters of the alphabet. Cross your right leg over your left and repeat the “writing” with your right leg.
• Finger pressure. Sit on a chair with your back straight. Keeping your heels on the floor, touch your toes up and down. You can alternate legs with each press. Aim for a minute of continuous, steady pressure on the ankle, increasing the time and speed of "writing" each time you do the exercise.
• Scrolling. Cross your right leg over your left, placing your right thigh over your left. Slowly rotate your right shin clockwise in large circles. Then rotate the same shin again, this time counterclockwise. Repeat for the left shin.
• Use resistive range. Place a rubber band around a table leg or other fixed surface. Stretch the other end around your leg. Point your leg down and slowly lift it up. Repeat 10 times. Then try moving your leg from side to side 10 times.
• Ankle balancing. Sit on a chair with your leg straight out in front of you. Balance the bag or towel on the top of your leg. Slowly lower your legs down. Then lift the object back up as well.

Complex 2. Exercises while standing:

1. Try to get up. Stand with your feet shoulder-width apart. Lift your heels off the ground and then slowly lower them back. For greater stability and more challenging work, keep your hands free during the exercise. Don't use anything too heavy, especially if you're just starting to strengthen.
2. Squat on your toes. Stand straight with your feet flat on the ground. Stand up on your toes. Continue doing squats while standing on your toes. When you first begin this exercise, use a wall or chair for support. Later you can do it without a wall.
3. Use your body weight. Standing on the edge of a step or large book, slowly lower your body so that your toes remain on the step and your heels touch the ground. Raise your body back and hold the pose for a few seconds before lowering back down. Your heels may touch the ground depending on the height of your step, but be sure to control the lowering of your body and avoid hitting your heels as you lower.

The arsenal of modern traumatology contains a sufficient number of methods that allow for the correction of structural and functional disorders of the ankle. Their choice is determined by the type and degree of injury, as well as the need to obtain a pronounced and lasting effect in a short period of time. Most often used:

• Drug treatment.
• Immobilization.
• Physiotherapy.
• Massage and exercise therapy.
• Surgical treatment.

Only a doctor will tell you which method is right for a particular person after a comprehensive examination.

• Provide rest to the ankle - secure it with a bandage or an improvised splint.
• Apply cold.
• Give your leg an elevated position.
• If necessary, take painkillers in tablets.

This will be enough to reduce symptoms until medical attention is provided. Everyone should know these rules, because no one can exclude ankle injuries in the future.

Physiotherapy

Exercise therapy is of great importance in the treatment of ankle injuries. Its positive effect on the osteoarticular apparatus is undeniable, because only through movements can the normal function of all joint structures be restored.

The basis for the treatment of many injuries is early activation of motor function. The time to begin exercise is determined by the type of injury sustained and previous treatments.

If a bruise or sprain occurs, then gymnastics should be done after the acute phenomena have been eliminated.

In cases of surgical treatment of fractures or immobilization, development of the ankle joint begins somewhat later. However, you need to perform exercises for other joints and muscles, which will indirectly improve blood circulation in the affected area.

At various stages of treatment, special exercise therapy complexes for the ankle are used. Classes are carried out gradually; sudden movements should not be allowed.

Immobilization period

By performing exercise therapy during the period of immobilization, normal blood circulation in the affected areas is ensured, muscle tone is maintained, and the function of healthy parts of the limb is preserved. Exercises also help prevent the development of contractures, osteoporosis and atrophic changes in soft tissues. During this period, you can perform movements in a lying position:

1. In all unaffected joints: knee and hip on both sides, as well as in the ankle of the healthy leg.
2. In the toes of the diseased limb - flexion, extension, extension.
3. Raise and lower the injured leg.
4. Rotational movements of the limbs in and out.
5. Abduct and adduct the straight limb.
6. Raise the affected limb with outward and inward rotation.
7. Tension of the muscles of the sore leg in isometric mode.

Walking with support on an immobilized limb is of great importance. This is carried out only after the permission of the attending physician, gradually increasing the duration - from several minutes to an hour per day.

You should not attempt to stand on your affected leg on your own without medical advice - this may disrupt the healing of the fracture.

Period after immobilization

The exercises that can be performed after removing the plaster cast are significantly expanded in scope. They are designed to restore the function of the limb, as well as prevent the development of flat feet, when it is necessary to strengthen the muscles of the foot. In addition to those described earlier, the following exercise therapy exercises are performed in a sitting position:

1. Flexion and extension of the foot.
2. Rocking movements of the foot to relax the muscles.
3. Place your feet on your toes, pushing your heels out and vice versa.
4. Walk while sitting, rolling your foot from heel to toe.
5. Rotational movements of the foot.
6. With your foot on the stick, roll it in the center, with the outer and outer edges of your foot.
7. Stretch forward with the toe of your straight leg.
8. Leaning on the toe, make springing movements with the heel.
9. Grab a small object with your toes and hold for a few seconds.

During this period, it is necessary to bandage the ankle with an elastic bandage without getting out of bed, and when performing gymnastics it is removed.

Classes are carried out carefully so as not to provoke pain. Gymnastics are performed 2-3 times daily.

Recovery period

In order to reliably strengthen the muscles and ligaments of the affected ankle, as well as completely restore its function, it is necessary to continue exercise therapy for a month after the injury. During this period, the healing of the fracture ends, so you can apply more force to the ankle and increase the duration of the gymnastics. The following exercises are recommended, performed with support on a gymnastic wall or the back of a chair:

1. Rolling from toes to heels and back.
2. Transfer body weight from one limb to another.
3. Squat on your entire foot and toes.
4. Walk on toes, heels, the outside of the foot, with side steps.
5. Lunges forward with the affected limb.
6. Standing on the stairs on your toes, perform springing movements, lowering your heels as much as possible.

All elements of therapeutic exercises for ankle joint injuries must be performed in strict accordance with medical recommendations - only a specialist will indicate the required range of movements, their frequency and duration.

First, the classes are conducted under the supervision of an instructor, and then, after training, the patient can perform them at home. A properly selected set of physical therapy will become the basis for recovery from ankle injuries.

Is it possible to strengthen the ankle? Yes. There are special ankle exercises that strengthen the muscles and ligaments and help avoid many of the problems common to runners.

In order to avoid injury, it is important for runners not only to meticulously follow their training plan. It is also necessary to pay sufficient attention to strengthening the musculoskeletal system, ensuring sufficient elasticity of muscles, ligaments, fascia, as well as joint mobility. There are special exercises for this. In this material, the main focus will be on strengthening, as well as preventing injuries to the ankle joint.

Statistics show that every year about 80% of runners suffer from some kind of injury. Moreover, 4 of the 7 most common injuries are related to the ankle:

The structure of the ankle joint

(lat. articulátio talocrurális) is one of the most complex human joints, consisting of a mobile connection of the bones of the lower leg (tibia, fibula and talus) with the foot. The ankle is a block-shaped joint, which allows for flexion movements towards the sole of the foot, as well as extension movements towards the dorsum of the foot. At the same time, the mobility of the joint during flexion/extension can reach a right angle, and if in children it is more mobile in the direction of the dorsum of the foot, then in adults it is more mobile in the direction of the plantar surface of the foot.

The ankle provides support for the lower extremities and bears the weight of the body during movement (walking, running, etc.). Due to the presence of ligaments on the inner and outer sides of the ankle, retention, protection and limitation of movements of bone structures between each other are ensured.

The back of the ankle is strengthened by the calcaneal (Achilles) tendon - the most powerful and strong tendon in humans, originating at the junction of the gastrocnemius and soleus muscles, and joining the calcaneal tubercle.

The muscles surrounding the ankle provide both additional fixation of the bones and the movement itself in the joint.

The ankle joint ends with the foot, which is in direct contact with the surface. - a complex combination of 26 bones of different shapes and structures, 20 joints that have 24 degrees of mobility due to the presence of muscles, tendons and ligaments. The special arched design of the foot and numerous joints provide it with flexibility and elasticity.

Ankle injuries

One of the main causes of ankle injuries is an imbalance in the training process, as a result of which some muscles receive stress, while others are practically inactive. Among the most common among runners are:

• Inflammation of the plantar aponeurosis
• Inflammation of the periosteum
• Sprains and strains in the forefoot
• Inflammation of the Achilles tendon

Since each injury is the result of an individual running history, the characteristics of the runner’s body, the athlete’s diet, etc. in this material we will focus not on their treatment, but on prevention. It is important to understand that getting back into running shape, even after a sprain or minor sprain, can often require much more effort, patience and time than it would take to do the exercises to avoid it. Therefore, in the training process it is worth paying sufficient attention to strengthening the musculoskeletal system, incl. ankle, ensuring elasticity of muscles, ligaments, as well as joint mobility.

Ankle strengthening exercises

How to strengthen the ankle, how to strengthen the foot and avoid injuries? Below are the simplest and most accessible exercises for the ankle, as well as exercises for the feet that can be performed at home.

Walking on your toes

You can start with small segments. It is useful to complement walking on your toes by walking on your heels, on the inside and outside of the foot. You can also use toe jogging during your workout or run for short bursts during your recovery runs.

Jumping rope

It is better to start jumping on a surface that is not too hard. In this case, jumps should not be high, and the landing should not be on the heel. The exercise helps to develop the arch of the foot and pump up the muscles of the arch of the foot. While jumping rope, coordination, balance and a sense of balance will also develop well.

Elevated toe raises

You can use a threshold, step, etc. as an elevation. The starting position is to stand on your toes so that your heels are lowered to the floor and lower than your toes. The exercise begins with a slow rise on your toes, followed by a lowering. The exercise is performed 30-40 times.

In addition, you can use simple exercises to strengthen the ankle and exercises for the ankle ligaments.

Video

Interview with Sergei Byly

What other exercises should runners use to strengthen their ankles? Sergey Bylym, trainer of the Faktura fitness studio, trail runner, master of physical education and sports, certified personal trainer and group program trainer, certified TRX FTC trainer, participant and winner of the PRO FIT Convention, certified, shared his approaches to training athletes and his experience of working with running enthusiasts. kinesio taping specialist.

– All runners monitor their weekly mileage very carefully, but stretching and various strengthening exercises are what they try to save time on. Tell me, Sergey, is there a minimum that needs to be done if a person runs regularly 3-6 times a week?

– It’s true, as for strengthening exercises, they are far from being a priority in preparation. Because running for most people is just running. However, the form and economy of your running will always be influenced by your fitness.

– Regarding regularity, it all depends on the period and cycle of training. Actually, in the off-season you need to pay maximum attention to exercises to strengthen weaknesses and improve the strength aspect. Here you can highlight 2-3 workouts. As for training during the season, it is worth devoting at least one workout a week to strengthening the muscles of the back, core and legs.

– What are the main problem areas for runners and how to work with them to minimize the occurrence of injuries?

– From my experience, I will say that the main problem for runners is insufficient elasticity of the back of the thigh. This affects the functioning of the joints, and those in turn affect the mobility and efficiency of running. Also, frequent problems arise with the Achilles tendon and calf muscles, which tend to spasm due to constant tension, which also negatively affects running technique, since the foot becomes insufficiently mobile.

– In order to ensure sufficient mobility of the joints, as well as elasticity of the ligaments and muscles, it is necessary to work them out regularly. Often, it is enough to do exercises on and. But with large training volumes, it is worth working on your “weak” areas separately. Such “prevention” often helps to avoid many problems.

– How different are the requirements for, say, those who like to run “for themselves” and those who run for results?

– They are distinguished by the level of load and the level of stress that comes to the ligaments and joints. Therefore, for those who run for results, it is clearly necessary to pay more attention to the restoration of our body, since progress depends only on how well we recover.

– What additional requirements does trail and mountain running impose on the musculoskeletal system?

– These types of running are characterized by constant changes in the surface with which the foot comes into contact.

– Here I advise (and practice myself:) proprioceptive training. These are workouts that include working on unstable supports. Due to such training, not only does the ankle become stronger, but our brain also teaches us to better feel the contact of the foot with various surfaces and react more quickly to their changes.

– What exercises do you recommend to practice?

Exercises with elastic bands

Strengthens the main muscle groups of the legs (gluteal, adductor muscles of the thigh, fascia lata, and ankle). Execution time: 30 -45 seconds on each side.

Video

Lateral balance jumps

This is a proprioceptive exercise that teaches you to control your body position on various surfaces. I advise you to complicate the execution gradually. First, jumps should be performed on a flat surface, then made more difficult by jumping to low elevations, and even after that you can add instability to the supporting surface.

Perform the exercise by feeling. For those who have a sufficient level of training, I advise you to do the exercises on “tired legs”, which will well simulate race conditions.

Video

– Thank you very much, Sergey!

– To your health 🙂 If you want to improve your running, improve your movements. Strength and functional exercises are tools that will help you become more effective! Train smart!