Ankle Exercises. Do only the exercises that are checked:

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Eric Cartier
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1 Ankle Exercises Begin ankle exercises as directed by your doctor or therapist. You may have some soreness while exercising. If you have more than mild discomfort, stop exercising. Apply ice to your ankle for 15 minutes after exercising. Do not apply the ice directly to the skin. Do the exercises 3 times a day. If your doctor put you in a boot, remove it to do the exercises. Call your doctor for an appointment to check your ankle in 7 to 10 days. Do only the exercises that are checked: Letter Writing Moving only your ankle and foot, write each letter of the alphabet on the floor. Keep your leg straight. Do not bend your knee or hip. The letter will start small and get larger as your ankle motion improves. Ankle Pumps Move your foot up and down as if pushing down or letting up on a gas pedal in a car. Repeat 10 times. 1

2 Exercices pour la cheville Commencez les exercices pour la cheville en suivant les indications de votre médecin ou thérapeute. Les exercices peuvent s avérer légèrement douloureux. Si vous ressentez plus qu une gêne, arrêtez les exercices. Appliquez de la glace sur votre cheville pendant 15 minutes après la séance. N appliquez pas la glace directement sur la peau. Réalisez les exercices 3 fois par jour. Si votre médecin vous a prescrit une botte de marche, retirez-la pour réaliser les exercices. Contactez votre médecin pour prendre rendez-vous et vérifier votre cheville dans 7 à 10 jours. Ne faites que les exercices cochés : L alphabet En ne bougeant que votre cheville et votre pied, écrivez chaque lettre de l alphabet sur le sol. Gardez la jambe tendue. Ne fléchissez ni la hanche ni le genou. Les lettres seront d abord petites puis s agrandiront au fur et à mesure que le mouvement de la cheville s améliorera. Pompes avec la cheville Étendez et fléchissez votre pied comme lorsque vous appuyez ou relâchez la pédale d accélération d une voiture. 10 répétitions. Ankle Exercises. French. 1

3 Ankle Side to Side Move your foot side to side. Repeat 10 times. Ankle Circles Make circles with your foot. Go clockwise then repeat counter clockwise. Repeat 10 times. Ankle Stretch Sit with your leg out straight. Loop a towel around the ball of your foot and pull back. Pull to feel a stretch, but not pain. Release the pressure. Hold the stretch 20 to 25 seconds and repeat this exercise 3 times a day. 2

4 Cheville de droite à gauche en alternance Déplacez le pied de droite à gauche. 10 répétitions. Cercles Dessinez des cercles avec votre pied, dans le sens des aiguilles d une montre, puis dans le sens opposé. 10 répétitions. Étirement Asseyez-vous en gardant la jambe tendue. Passez une serviette sous l avant-pied, saisissez une extrémité de la serviette dans chaque main puis tirez vers vous. Vous devez ressentir un étirement sans douleur. Relâchez la tension. Maintenez l étirement 20 à 25 secondes et répétez l exercice 3 fois par jour. Ankle Exercises. French. 2

5 Toe Curls Spread a towel on the floor in front of you. Sit on a chair with your foot flat on the towel. Curl your toes and gather the towel under the arch of your foot. Do not move your heel during this exercise. Repeat 10 times /2011 Health Information Translations Unless otherwise stated, user may print or download information from for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain medical treatment. 3

6 Orteils recroquevillés Étalez une serviette face à vous sur le sol. Asseyez-vous sur une chaise en plaçant le pied à plat sur la serviette. Recroquevillez vos orteils et ramenez la serviette sous la voûte plantaire. Ne bougez pas le talon pendant cet exercice. 10 répétitions /2011 Health Information Translations Unless otherwise stated, user may print or download information from for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain medical treatment. Ankle Exercises. French. 3

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