Do You Know Your ABC’s?

August 23, 2010 at 4:32 am Leave a comment

You may be asking yourself what exercise am I going to ask you to do with involving your ABC’s. Ankle sprains are the most common use of ABC exercises. It was first thought with any sprain that immobilization was the course of treatment for many weeks; however this method of treatment has evolved into early movement. This exercise should only be done after you have been seen by your doctor and have been cleared through X-rays of NO Fracture or serious complications. Your doctor will clear you before you begin this exercise.

Now that you have the proper clearance to begin this exercise let’s learn our ABC’s. Please note that you do not need an injury to perform this exercise; it is great for healthy ankles, arthritic ankle joints, or stiff ankles.

STEP 1: You have done 3 consecutive days of RICE treatment after the initial injury. Omit this step if you have not experienced an ankle injury or have not been cleared by your doctor.

STEP 2: Sitting in a chair or off the edge of your bed / counter. Your feet must be dangling in the air, not resting on the floor.

STEP 3: Holding your knee and lower leg perfectly still, leading with your big toe, begin to spell the ABC’s using only your ankle joint to create the movement of the toe. You should use capitalized letters as they allow for the greatest movement.

STEP 4: RICE again. You should perform 2 to 3 sets of ABC’s 2-3 times a day with an ankle injury, you should perform 2-3 sets before exercise and after exercise if you only have stiff ankles, and if your ankle is arthritic then you should do a set of ABC’s every hour you are awake to keep the fluid in the joint moving and pain at bay!

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