If You Do the Twist...

Continued...

Even with the best rehabilitation, some injuries don't heal completely. You may need to use some support for the ankle whenever you participate in sports. Most trainers and physicians agree that taping provides the best support. Some new lace-up and inflatable ankle braces are also showing promise.

With RICE treatment and a proper rehabilitation program, you can soon be up and running again.

Here are some exercises to strengthen your ankle.

Resistive Plantarflexion

For these exercises, you'll need a fairly strong elastic belt or other firm but stretchy material. Hold one end of elastic in your hand and loop other end around foot. Now push foot down against resistance of the elastic.

Resistive Dorsiflexion

Place one end of elastic under the leg of a heavy piece of furniture or other firm support. Sit on floor facing furniture legs straight out in front of you. Loop other end of belt around the top of your foot. Now, try to flex your foot toward your body and against the resistance of the elastic.

Resistive Eversion/Inversion

Sit as described for Resistive Dorsiflexion, toe pointing to ceiling. Turn ankle outward without rolling leg and press for 30 seconds. Then turn ankle inward and press for 30 seconds.

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About the authors: Carol L. Otis, M.D., is Chief Medical Advisor to the Sanex WTA and UCLA student health physician. Roger Goldingay is a former professional soccer player. They are married and the co-authors of The Athletic Woman's Survival Guide.

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Table of Contents

Foreword: Billie Jean King

Comments by Barb Harris
Editor in Chief,
Shape Magazine

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