Immediate rehabilitation exercises for a foot injury focus on improving range of motion, decreasing swelling and pain, and increasing strength to the surrounding soft tissue, according to Dr. William Prentice writing in ""Rehabilitation Techniques for Sports Medicine and Athletic Training." In later stages of rehabilitation, advanced exercises work to recover balance, re-train neuromuscular control, meet sport or functional demands, and strengthen for maintenance and protection.
Balance
To regain balance in the injured foot and ankle joint, drill sequences are helpful. In an even, open field practice back-pedaling, which is a fast backward run, for 40 to 50 yards. Turn around and perform crossover steps in a straight line for the 40 to 50 yards back. Crossover steps are a side shuffle where the leading leg always crosses over the second leg. Alternate leading legs with each pass, not each step. Rest for one minute and repeat five to eight times.
Neuromuscular Control
Neuromuscular control refers to the quickness of motor-neuron responses, says Dr. Prentice. In other words, it is the body's way of stabilizing itself against unexpected forces, through muscle contractions. As an example, when you step on uneven ground your brain sends a signal to contract the appropriate muscles of the legs so that you can adapt to the change and not fall.
To quicken your reaction time, stand on your feet with your eyes closed. Have a partner gently nudge you from different directions. Your muscles will have to adapt so that you do not fall. To progress, stand on one foot with your eyes closed. To progress further, stand on an uneven surface with your eyes closed. Complete 10 to 12 repetitions.
Sport or Functional Demands
When recovering from a foot injury, the goal is always to return to the activity you were doing prior to the injury, whether that is a sport, occupation or every day function, says Dr. Prentice. As an example, a firefighter is required to complete all his duties with weighted equipment. To meet that demand, practice functional exercises with the occupational equipment on. Perform eight to 10 repetitions of ladder climbs, leading with the injured foot and dressed in full equipment. If the firefighter expects three to five calls of this nature per day, work up to completing three to five sets a day.
Maintenance and Protection
During the beginning of the rehabilitation process, strengthening exercises regain the soft tissue strength that was lost due to the injury. Strengthening remains a rehabilitation goal because it protects the foot and ankle from future re-injury. To maintain the strength gained, sit in a chair with your feet in front of you. Rest your injured foot at the end of a towel. Scrunch your toes to pull the towel toward you. Complete 10 to 12 lengths of the towel, for three sets.
References
- "Rehabilitation Techniques for Sports Medicine and Athletic Training"; William E. Prentice; 2004
- "High-Performance Sports Conditioning"; Bill Foran, 2001
