Therapy accompanying exercises for sprains

Starting position

• Legs shoulder width apart
• Keep your back straight

Exercise

• Take a small lunge step forward with the affected leg
• Keep centre of gravity in the centre of the body
• Then return to the starting position
• Pay attention to a straight leg axis

Frequency

• 3 sets x 15 repetitions

Starting position

• Legs shoulder width apart
• Build up basic body tension

Exercise

• Use the affected leg to perform a medium lunge in the given directions
• Always assume the starting position in between
• Pay attention to a straight leg axis

Frequency

• 3 repetitions

Note: Only do this exercise if you can perform the “forward lunge” exercise without any problems

Starting position

• Open legs shoulder wide and bend slightly

Exercise

• Lift the unaffected leg from the ground and hold it briefly
• Stabilising movement only from the knee and ankle joint
• Pay attention to a straight leg axis
• Keep upper body steady

Frequency

• 3 repetitions, each lasting 20 seconds

Equipment

• Airex® Pad / alternatively: folded towel

Starting position

• Open legs shoulder wide and bend slightly

Exercise

• Raise the unaffected leg from the ground
• Stabilising movement only from the knee and ankle joint
• Pay attention to a straight leg axis and keep upper body steady

Frequency

• 3 repetitions, each lasting 20 seconds

Note: Only do this exercise if you can perform the “knee raise” exercise without any problems

Starting position

• Legs shoulder width apart
• Keep your back straight

Exercise

• Make a small jump forward with the affected leg
• Land on one leg
• Stabilise the landing position and hold it briefly
• Pay attention to a straight leg axis

Frequency

• 10 repetitions

Note: Only do this exercise if you can perform the “knee raise with aids” exercise without any problems

Starting position

• Put your hands behind your back as support
• Stretch out the affected leg
• Bend the unaffected leg

Exercise

• Pulling your toes upwards
• Press the outside of the foot statically against a fixed object (e.g. against a wall or a door frame)
• Alternative: Press the inside of the foot against a fixed object

Frequency

• 3 sets x 10 repetitions per side
• Hold the position for 2-3 seconds 

Equipment

• Thera Band®

Starting position

• Put your hands behind your back as support
• Stretch out the affected leg
• Bend the unaffected leg

Exercise

• Pulling your toes upwards
• Put Thera Band® around the ball of your foot and keep tension
• Turn ankle joint outwards
• Then take up the initial situation
• Alternative: Turn ankle joint inwards

Frequency

• 3 sets x 15 repetitions

Note: Only do this exercise if you can perform the “pulling your toes upwards” exercise without any problems

Starting position

• Sit upright on the chair
• Do not lean back on the chair
• Place both feet on the ground

Exercise

• Apply light pressure to knees with the ball of your hand
• Lift heels off the ground (max. 20 degrees)
• Then take up the initial position

Frequency

• 3 sets x 15 repetitions
• Hold the position for 1-2 seconds

Starting position

• Legs shoulder width apart
• Keep the pelvic and torso axis stable
• Place the ball of your foot on a fitness step or alternatively on a stair step

Exercise

• Lifting and lowering the body using the ankle joint

Frequency

• 3 sets x 15 repetitions

Note: Only do this exercise if you can perform the “heel raise (sitting)” exercise without any problems 

Equipment

• Exercise ball

Starting position

• Sit up straight on the exercise ball
• Place both feet on the ground
• Keep your back straight
• Place hands flat on the knees

Exercise

• Sitting on the exercise ball, roll forward and back slowly (max. 20 degrees)

Frequency

• 3 sets x 15 repetitions

Starting position

• Sit upright on the chair
• Do not lean back on the chair
• Place both feet on the ground
• Put a towel under your feet

Exercise

• Slowly push the towel back and forth with your feet (max. 20 degrees)

Frequency

• 3 sets x 15 repetitions