Ankle Sprains & Thera-band Exercises

Thera-Band is a subsidiary of the Hygenic Corproation, a rubber dental product manufacturing company founded in 1925. Hygenic introduced the Thera-Band, an elastic exercise resistance band, in 1976. The bands play a key role in all types of physical therapy. Their portability and easy maneuverability makes the Thera-Band particular effective for sprained ankle rehabilitation.

Ankle Sprains

Untreated ankle sprains may cause chronic joint instability, says Dr. Michael D. Wolfe in a January, 2001 article in "American Family Physician." Dr. Wolfe warns that prolonging ankle immobility is a serious therapeutic error. He advises that rehabilitation must begin with non weight-bearing range-of-motion exercises. Functional rehabilitation, which includes Thera-Band ankle strengthening exercises, is the second phase of the therapeutic program. Proprioceptive training, which pertains to your body's awareness of its position in space, is the third phase of therapy.

Research

Several peer-reviewed studies detail the benefits of Thera-Band exercise for sprained ankle rehabilitation. One, performed at the Mayo Clinic in 2009 and published in the "Journal of Sport Rehabilitation," found that a progressive four to six week Thera-Band exercise program, requiring three sets of 10 to 20 repetitions, significantly improved dorsi flexion, or the ability to curl your toes toward your shins. The results of a 1998 study published in the "Journal of Athletic Training" indicate that rubber resistance training improves ankle strength and proprioception.

Plantar Flexion Exercise

Ankle plantar flexion occurs when you point your toes toward the floor. Ballet dancers, who use the "pointe" position, require strong plantar flexors. Physical therapists at Performance Orthopedics in Michigan use Thera-Bands to strengthen the muscles that plantar flex the foot. Secure one end of the band to the leg of a table, and wrap the other end around the ball of your foot. Sit in front of the table with your legs extended, and cross the working ankle over the opposite leg. Press your toes forward, as if you were pressing on a gas pedal. Relax and repeat. Perform three sets of 10 repetitions several times daily.

Dorsi Flexion

Dorsi flexion is the opposite of plantar flexion. This movement also activates the muscles that support your shins. Mogul skiers require strong dorsi flexors in order to stay forward on their skis. The dorsi flexor Thera-band exercise is similar to the one used for plantar flexion. Keep the band attached to the chair leg, but sit with your foot facing the table. Instead of pointing your toes toward the floor, curl your toes toward your shin. Perform three sets of 10 repetitions several times daily.