My Health Care Provider Which Exercises Are Safe For You

Ankle Exercises Ask your health care provider which exercises are safe for you. Do exercises exactly as told by your health care provider and adjust them as directed. It is normal to feel mild stretching, pulling, tightness, or discomfort as you do these exercises, but you should stop right away if you feel sudden pain or your pain gets worse. Do not begin these exercises until told by your health care provider. STRETCHING AND RANGE OF MOTION EXERCISES These exercises warm up your muscles and joints and improve the movement and flexibility of your ankle. These exercises also help to relieve pain, numbness, and tingling. Exercises A: Dorsi/Plantar Flexion Sit with your __________ knee straight or bent. Flex your __________ ankle to bring the top of your foot up. Hold this position for __________ seconds. Flex your ankle and point your toes to bring the top of your foot down. Hold this position for __________ seconds. Repeat __________ times. Complete this exercise __________ times per day. Exercises B: Ankle Alphabet Sit with your right/left foot supported at your lower leg. Make sure your foot has room to move freely. Move your right/left foot to trace each letter of the alphabet in the air. Keep your hip and knee still. Make the letters as large as you can without increasing any discomfort. Go through all of the letters A to Z. Repeat __________ times. Complete this exercise __________ times per day. Exercises C: AnkleShow MoreRelatedSports And Play After A Concussion913 Words   |  4 Pages It is important for children to wait to return to sports and play until: †¢ Their symptoms are completely gone. †¢ Their health care provider says it is safe. Returning to sports and play too soon increases the risk of another concussion. Young people who have more than one concussion are at greater risk for chronic headaches and problems with learning. WHEN CAN MY CHILD RETURN TO SPORTS AND PLAY? 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