Saturday, August 14, 2010
Ankle Strengthening: Video on Eversion with Exercise Bands
Thera-Band is to exercise bands what Xerox is to copiers. I grew up as a podiatrist on Thera-bands, although never honestly knew there was a hyphen. And there are so many other good sources of traditional exercise bands and sports cords that will all do basically the same. The video demonstrates the most important exercise for ankle sprains, balance, supinators, and general foot and ankle strength. The peroneal tendons are vital for big toe joint stability, arch stability, and lateral (outside) ankle stability. The peroneus longus should be strengthened separately from the peroneus brevis as demonstrated well in the video. Home strengthening exercises should done daily in the beginning stages to make sure the habit develops, but gradually over the 2nd and 3rd months done every other day. I love my patients do 2 sets of 10 repetitions (reps) at a resistance that they can do daily, gradually increasing the tension on the band. With these exercise bands, as the exercise gets easy, the level of resistance is increased. Our current office system of exercise bands has 6 levels, and the patients are normally started on the easiest level. You can go very gradual with initially 2 sets of 10, then 2 sets of 15, 2 sets of 20, and then 2 sets of 25, before moving to the next color. Doing the exercise slow as Liz demonstrated well is important. Doing the exercise more in the evening or late afternoon is preferable, since you are tiring the ankle. If you do the exercise before vigorous activity, you could risk strain from fatigue. I love with patients and unstable ankles to eventually get them doing 2 sets of 25 reps with a bike inter tube (off the charts in resistance!!).