Dr Mark Howard offers a brief overview of Foot and Ankle injuries and an example workout routine for initial Foot and Ankle rehabilitation and conditioning. There are four stages for successfully treating minor injuries (first aid, inflammation treatment, rehabilitation, strength conditioning). A doctor will classify a Foot and Ankle injury (e.g. acute, chronic, mild, moderate or severe) so that they can recommend the most appropriate initial treatment. However, injury recovery does not end with medical care. It is important to follow up this treatment with rehab workout routines at home and strength conditioning with, for example, a personal trainer to restore muscle balance, strength, flexibility, balance and proprioception. This will significantly improve the chances of a full recovery and reduce the risk of re-injury. If you live in the Costa Blanca and have a Foot and Ankle injury problem contact me for a chat about how I can help you with rehabilitation and conditioning.

1. Foot/Ankle Injury Rehabilitation And A
Home Workout Routine
by
Dr. Mark Howard
Personal Trainer Costa Blanca
work-out-routines.com

2. Injury Rehabilitation
• Four stages for successfully treating minor injuries
1. Fast first aid (3 minutes following S.T.O.P)
2. Inflammation treatment (3 days with R.I.C.E.R)
3. Rehabilitation (3 weeks with physio massage and a PT)
4. Strength conditioning (3 months with a PT)
• This presentation provides a brief injury overview and an
example workout routine for rehabilitation and conditioning

3. Injury Classifications
• Acute (e.g. due to an accident) or chronic (e.g. overuse over a
period of time)
• Mild, moderate or severe
• Strains (i.e. tendon injury) and sprains (i.e. ligament injury)
from 1st to 3rd degree (most severe with rupture)
• A doctor will classify an injury so that they can recommend
the most appropriate treatment

4. Foot/Ankle Anatomy
• The ankle is formed where the ends of the main lower leg
bones, the Fibula and Tibia meet the Talus and other larger
bones of the foot (e.g. Calcaneus).
• Five metacarpal bones run between the ankle end of the foot
and five joints where they become the toes or phlanges
• A number of tendons enable foot extension and flexion
movements and each of the joints in the foot are stabilised
with small ligaments

5. Fibula
Tibia
Talus
Calcaneus
Metacarpals
Phlanges
Foot/Ankle Anatomy

6. Foot/Ankle Injury Examples
• Ankle sprain (ligaments are torn or stretched) and fracture
when the foot is twisted or rolled forcefully e.g. in football
• Peroneal Tibial tendinitis and subluxation
• Supination (outward rolling of the foot) and pronation (inward
rolling of the foot) can lead to ligament stretching and tearing
• Foot fracture and stress fractures due to repetitive impacts
• Foot extensor and flexor tendinitis
• Big toe bunions, hammer toe, turf toe, claw foot and heel spur

7. Foot/Ankle Injury Workout Routine

8. Foot/Ankle Injury Conclusions
• Follow 4 stages; first aid, inflammation treatment, rehabilitation
and strength conditioning to avoid re-injury
• Actively participate in your recovery e.g. do your own home
workout routines and read up about your injury
• Seek professional advice and help at ALL stages (i.e. recovery
does not end with medical care!)
• If you live in the Costa Blanca contact me for a chat about how I
can help you with rehabilitation and conditioning (for muscle
balance, strength, flexibility, balance, proprioception)

9. Foot/Ankle Injury Rehabilitation And A
Home Workout Routine
For more information and rehabilitation downloads please visit:
work-out-routines.com