Top 5 Exercises For Ankle...

Exercise can be an essential part of the rehabilitation process for managing ankle syndesmosis ligament injury. The syndesmosis ligaments are located in the ankle joint and are responsible for connecting the tibia and fibula bones. Injury to these ligaments can result in pain, swelling, and limited range of motion in the ankle.

Stand up straight facing a wall.
Place the toes of your affected foot up against the wall.
Press the ball of your foot into the wall, tensing your calf muscle.
Hold this position.

Sit on a chair with your legs bent.
Raise your toes off the floor and then lower them back down.
Now repeat the movement, only using your heels.

Stand with your feet shoulder-width apart and lift your arms straight forwards.
Your weight should be evenly distributed between your heel and forefoot.
Squat down bending your hips and knees.
Push back up to the starting position.

Stand on a wobble board with your feet hip-width apart.
Keep your knees and hips straight as you seesaw the board forwards and backwards.
Keep the movement smooth.

Sit upright in a chair in a well supported relaxed posture.
Place a towel under the ball of your foot on the leg to be stretched.
Hold the ends of the towel in both hands and straighten your leg out in front of you, keeping your heel on the ground.
Pull on the towel to bring your toes up towards you.
You should feel the stretch down the back of your calf.
Hold this position for the required duration and then change legs and repeat.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

If you're looking for personalized exercises for a Ankle Syndesmosis Ligament Injury , be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.