The deltoid ligament is a strong thick band of connective tissue that stabilizes the ankle joint on the inside of the foot. When this ligament is sprained, it can cause pain and instability in the ankle making it difficult to perform daily activities or engage in physical exercise. However, it is important to continue exercising with a deltoid ligament sprain in order to promote healing and maintain strength and flexibility in the ankle joint. In this blog post, we will discuss some exercises that are good for deltoid ligament sprains and can help you get back to your normal exercise routine.
Range of Motion Exercises: After a deltoid ligament sprain it is important to maintain and improve the range of motion in the ankle joint. Range of motion exercises include ankle circles, ankle pumps, and ankle rotations. These exercises involve moving your ankle in different directions to help improve the flexibility of the joint.
Strengthening Exercises: Strengthening exercises are also important for deltoid ligament sprains, as they help to rebuild the strength and stability of the ankle joint. Examples of strengthening exercises include heel raises, single-leg balancing, and ankle resistance band exercises.
Proprioceptive Exercises: Proprioceptive exercises are designed to improve the body’s awareness and control of movement. These exercises are important for those who have suffered a deltoid ligament sprain, as it can cause instability in the ankle joint. Examples of proprioceptive exercises include single-leg balancing on an unstable surface, such as a balance board or foam pad.
Low Impact Cardiovascular Exercises: Cardiovascular exercises are important for overall health and fitness, but after a deltoid ligament sprain, it is important to choose low-impact exercises that do not put excessive stress on the ankle joint. Examples of low-impact cardiovascular exercises include swimming, cycling, and using an elliptical machine.
Stretching Exercises: Stretching exercises are important for maintaining flexibility in the ankle joint and preventing future injuries. Examples of stretching exercises include calf stretches, Achilles tendon stretches, and plantar fascia stretches.
A deltoid ligament sprain can be a painful and debilitating injury, but with the right exercises, it is possible to recover and maintain strength and flexibility in the ankle joint. Range of motion exercises, strengthening exercises, proprioceptive exercises, low impact cardiovascular exercises, and stretching exercises are all good exercises for those who have suffered a deltoid ligament sprain. However, it is important to consult with a physiotherapist, kinesiologist or qualified fitness trainer before starting any exercise program. With proper care and exercise, that combines rest and exercise for deltoid ligament sprains, you can get back to your normal exercise routine and enjoy an active, healthy lifestyle.
