Ankle injuries limit joint range of motion and make it difficult to do weight-bearing exercises. To fast-track the rehabilitation process, aquatic exercises are ideal. Aquatic therapy allows for exercises to be done with less gravitational force, plus buoyancy, hydrostatic pressure and warm water. The weight-bearing aspect of rehabilitation is eliminated, and the joints are supported with buoyancy. Hydrostatic pressure stabilizes the ankle joint, and warm water reduces pain by calming muscle spasms around the injury.
Water Walking
Water walking is a simple way to get the joints of the lower body moving and strengthen them against the resistance of the water. Begin in chest-high water. To activate the ankle specifically, alternate walking on your heels for a length and then on your toes for the next length. Complete five to 10 lengths that measure approximately 20 yards.
Ankle ABCs
An easy way to increase the range of motion in the ankle joint is to perform ankle ABCs. To begin, stand on one foot. If you need extra support, use the side edges of the pool but work toward balancing on your own. With the injured ankle raised, begin to draw the ABCs in the water. Go through the alphabet in both uppercase and lowercase letters. Complete the alphabet three to five times.
Water Hopping
To strengthen and stabilize the ankle joint, begin water hopping. Start at one end of the pool in chest-high water and hop forward with both feet. Complete 20 to 25 hops. To progress, hop backwards, on one foot or in shallower water.
Side Shuffles
In waist-high water, turn so your side is facing the open lane. Step first with your foot closest to the open lane. Bring the other foot to meet the first foot. To progress, add a hop when the front leg is pressing off each time and lower your body into a crouched position. Shuffle for five to 10 lengths that measure approximately 20 yards.
References
- "Aquatic Therapy Programming: Guidelines for Orthopedic Rehabilitation"; Joanne M. Koury; 1996
- "Aquatic Exercise for Rehabilitation and Training"; Lori Thein Brody, et al.; 2009
