By Dr. Shayne Kelly, DO — Fellowship-Trained Sports Medicine Surgeon · Tri-City Orthopedics, Kennewick, WA
A home exercise program from Dr. Shayne Kelly, fellowship-trained sports medicine surgeon.
Published rehab research (the Silbernagel pain-monitoring model) uses this rule of thumb: pain up to about 5 out of 10 during exercise is acceptable — as long as it settles back to your usual level by the next morning and isn't trending worse week over week. If pain runs higher, is worse the next day, or keeps climbing, ease back on the weight or repetitions.
While lying flat on the table with knee straight, slowly bend and straighten the ankle. Then slowly bend the ankle from side to side, not allowing the knee or hip to move. Perform 25 repetitions 3 times a day.
Bend the ankle up toward you.
Point the ankle down away from you.
Bend the ankle inward toward the opposite ankle.
Bend the ankle outward away from the opposite ankle.
While facing the wall, place the injured ankle back with the knee straight. Lean into the wall while keeping your heel flat on the floor. Lean until you feel a gentle stretch. Hold for 10 seconds.
Place the ball of the injured foot on the edge of the step as shown. While keeping the knee straight, allow the heel to drop straight down until you feel a gentle stretch. Hold for 10 seconds. May do both ankles at the same time if desired.
Begin with your heels down, feet and toes pointing forward. While keeping the knees straight, but not locked, raise up onto the ball of your feet. Squeeze the calf muscles. Hold for 3 to 5 seconds and gently return to the original position. This can be performed as a single leg calf raise as well.
While lying flat on the table with knee straight, slowly bend the ankle towards your nose. Do not allow knee or hip to move. Hold for 3 seconds. Return to original position.
While lying flat on the table with knee straight, slowly point the ankle down and away from you, pressing against the band. Do not allow knee or hip to move. Hold for 3 seconds. Return to original position.
While lying flat on the table with knee straight, slowly bend the ankle inward towards your opposite ankle. Do not allow knee or hip to move. Hold for 3 seconds. Return to original position.
While lying flat on the table with knee straight, slowly bend the ankle outward away from your opposite ankle. Do not allow knee or hip to move. Hold for 3 seconds. Return to original position.
Call Dr. Kelly’s office at (509) 460-5588 for fever over 101°F, increasing redness or drainage at incisions, pain that is worsening instead of improving, or new numbness or tingling. For chest pain or trouble breathing, call 911.
Dr. Kelly sees patients at Tri-City Orthopedics in Kennewick.
Request an AppointmentCall Dr. Kelly’s office at (509) 460-5588 if your pain is worsening instead of improving despite these exercises, if you develop new numbness, tingling, or weakness, or if pain wakes you at night or keeps you from your daily activities. For chest pain or trouble breathing, call 911.
Dr. Kelly sees patients at Tri-City Orthopedics in Kennewick.
Request an Appointment