Therapy accompanying exercises for sprains

Personal exercises at home

therapy-accompanying exercises after drains

Important note

  • Unless otherwise recommended by your doctor or therapist, please follow the frequency instructions indicated.
  • If discomforts occur during or after an exercise, please stop the exercise and consult your doctor or therapist.
  • Take your time and perform the exercises carefully.
  • Depending on the healing phase, you can perform the exercises with or without a strap.

Please discuss the therapy plan with your doctor. 

Coordination exercises

Forward lunge

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

Side lunge

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

Knee raise

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

Knee raise with aids

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

Jump

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

Strengthening exercises

Pulling your toes upwards

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 

Pulling your toes upwards with aid

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

Heel raise (sitting)

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

Heel raise (standing)

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 

Exercises for mobilisation

Roll (on the exercise ball)

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

Exert pressure

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

The doctor makes the diagnosis and decides on the therapy. If necessary, he can prescribe an orthosis. The patient is measured by trained staff at the specialist medical retailer. The orthosis is then custom-fitted to the patient.

Click here to access the independent doctor search by Stiftung Gesundheit (Health Foundation).