JST Physiotherapy

Chronic pain can be a very complex condition that can be affected by, Lifestyle, Social factors and Psychological factors.

So next time you book in for a treatment make sure you therapist is looking for the causes of your pain.

“Everything that has a beginning has an end”

Getting ready for pre-pre season with Kirkcaldy Ladies Rugby Team
PreHab & Injury prevention screening then some focus on Performance programming.

Symptoms Resolved!
How quickly will symptoms resolve?
-Acute ankle sprains normally resolve with these exercises within 8-12 weeks.

As these exercises get easier, you can increase the number of times you repeat them

Exercise 3 gastrocnemius!
• Stand with one foot in front of the other
• Keep both feet pointing forwards and your heels on the ground throughout
• Bend your front knee and lean forwards while keeping your trailing knee straight to feel a stretch in your calf
• Hold the stretch, alternate legs.

Exercise 4 soleus!
• Same as above but with this one
• Bend both knees to feel a deeper stretch in your calf
• Hold each stretch for 30 seconds and do 3 repetitions, three times a day.

A simple yet effective evidence based approach to rehabilitation. This is just one approach of many.

Exercise 1
Ankle dorsal flexion;
• Sit on a chair or lie on the floor with your leg straight and a pillow or rolled up towel under your ankle
• Flex your ankle joint bringing your toes towards you
• Try to keep your knee straight
• Hold and repeat as instructed.

Ankle Plantarflexion;
• Sit on a chair or lie on the floor with your leg straight and a pillow or rolled up towel under your ankle
• Bend your ankle joint stretching your toes away from you as far as possible
• Try to keep your knee straight
• Hold and repeat as instructed.
Exercise 2
Ankle Eversion;
• Sit on a chair or lie on the floor with your leg straight and a pillow or rolled up towel under your ankle
• Turn your foot out to the side
• Try to keep your knee straight and do not rotate your hip
• Hold and repeat as instructed.
Ankle Inversion;
• Sit on a chair or lie on the floor with your leg straight and a pillow or rolled up towel under your ankle
• Turn your foot inwards
• Try to keep your knee straight and do not rotate your hip
• Hold and repeat as instructed.
• Perform each exercise for 3-5 sets of 10-20 reps
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