Are you recovering from a foot injury? In this blog post, CRYSC Head Athletic Trainer Julie Graves has put together a step-by-step guide for an effective and healthy rehabilitation process. From decreasing swelling and pain to increasing range of motion and mobility, and increasing strength and proprioception, the guide below will assist you through every part of the healing process. By emphasizing pain-free progressions and a gradual return to play, this is your roadmap to a resilient and sustainable recovery.
UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves at [email protected], for assistance. Below is the at-home rehab program for foot injuries.
Goals
1. Once swelling and pain are manageable, you may begin increasing range of motion
2. Once range of motion is equal bilaterally (compared to other ankle/foot), may begin strengthening exercises
3. Once strength is equal bilaterally and there is no compensation (limping, favoring the good side, etc) the athlete may begin progressing their way back to their sport
Step 1: Decrease Swelling
- RICE (Rest, Ice, Compression, Elevation)
- Ice: 20 minutes at least 3 times/day
- Compression: Ace wrap all the time except during icing, shower, sleep
- Elevation: Keep ankle raised above the heart.
- Do “pumps” (flexing and extending the foot forwards and backwards) for 20 minutes while highly elevated. *Do not ice directly before or after the “pumps”
Step 2: Decrease Pain
- Natural solutions
- NSAIDS for no longer than 7-10 days if being used continually
Step 3: Increase Range of Motion
- Write out the ABC’s with your foot, lower cases and upper case 2x
- Actively moving the ankle in each direction: forward, backward, and side to side
- Wall Touches 2×20
- Swinging leg 80x
Step 4: Increase Strength and Proprioception
- Towel Grab: on a slippery surface (tile, hardwood) lay a hand towel down length wise away from you. Put your foot at the end closest to you with the toes on the towel and scrunch the towel towards you. Repeat 2-3x. Then, lay the towel perpendicular to yourself and scrunch the towel to the Left and then back towards the right. Be sure to keep heel on the ground for both exercises. Repeat 2-3x
- Single Leg Stance on a hard surface 3×30” (seconds)
- Progression: Single Leg Stance on an uneven (pillow/folded up blanket) surface 3×30”
- Progression: Single Leg Stance on hard surface with eyes closed 3×30”
- Progression: Single Leg Stance on an uneven surface with eyes closed 3×30”
- Band exercises 2×10 in each direction
- Notes: Slow and controlled and only move the ankle, not the hip for the side to side exercise
- Calf Raises (going on tippy toes) 2×10
- Toe Raises 2×20 – *Lean up against a wall and slowly and controlled lift up your toes so that you are on your heels.
- Here is a great article for some more ankle strengthening exercises
Step 5: Return to Play
Each phase could take 2-3 practices/days before progressing
- Stationary Bike, low impact exercises
- Soccer passing, soccer specific drills
- Progression: Non-contact practice
- Progression: Conditioning i.e. sprints
- Progression: Full contact practice
Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].
