Stay tuned for Body and Spirit.
Today we're going to talk about
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how to rehabilitate an ankle.
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¤ ¤
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Hello, I'm Dick Nunez, Wellness
Director of the Black Hills
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Health and Education Center.
Welcome to Body and Spirit.
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Today we're going to be talking
about ankle problems. Although
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for a lot of people it might
seem like a very minor issue,
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however, if you do have ankle
problems or foot problems this
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is a very big thing. But yet
the Lord has asked us to bring
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everything to him whether big
or small and he's promised to
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heal all our infirmities if
we simply look to him. So we're
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going to go over a program today
that will help rehabilitate a
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bad ankle or help prevent ever
having those type of problems
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and give you increased
flexibility in your feet.
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So we're ready. Let's get
started. Helping me out today
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will be Kim and Theresa. Thank
you. We're going to start just
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by doing a little warm up
exercise and we're going to get
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the shoulders and the upper
body loosened up. We're just
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going to swing the arms around
and make nice big circles. Okay,
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let's take it the other way now.
Back up and around. We just want
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to feel those shoulders get a
little bit loose. We want to get
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the blood circulating and get
the body warm and ready to have
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some fun here in just a moment.
Okay, good. Let's just relax.
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Now what we're going to do is
we're going to get our hands in
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a prayerful position. We're
going to squeeze real hard.
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Right from the palms. Squeeze
it hard so you feel your chest
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working. Now we're going to
rotate our hands. We're going to
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push out and keep squeezing all
the way out. Then pull it back
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in and push back out and pull in
and push out. Keep the tension
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on your hands at all times.
The harder you push the more you
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get out of it. While we're doing
this static contraction of our
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hands we're moving the arms to
take the muscles through a range
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of motion. Isometric and static
movements are very good for
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rehabilitative work, but if
we want to get an overall good
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muscle affect, we want to take
the muscles through a range of
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motion. Okay, now we're going
to rotate our hands back into a
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prayerful position and we're
going to cross over. We're going
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bring it all the way the other
way now. Let's just keep going
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back and forth. Once again,
each time we do this we want to
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focus on our chest muscles. The
muscles of the upper torso are
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very important to keep strong.
As the years roll on gravity
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seems to take a toll on us and
we want to prevent that if at
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all possible. Okay, let's do
5 more each way. There's 1 and 2
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and 3 and 4, one more time, 5.
Now back to the center and let's
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push real hard for 10 seconds.
Push it hard; 6, 7, 8, 9, 10.
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Okay, whenever we work a muscle
we want to stretch out, so we're
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just going to reach back like
we'd take a nice good morning
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stretch. Don't start yawning.
Bring it across and when you
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come forward you want to try and
pull your shoulder blades out as
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much as possible to feel your
back stretch. Okay, now back.
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Fell that stretch. Now bring it
across again. Pull the scapulae
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out. Okay, good. Now we're going
to do our upper back area and
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the way we're going to do that
is we're going to bend just a
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little bit at the waist. Bend
the legs just slightly. We're
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going to reach out. Grab a hold
of the wrist with the other hand
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and you going to put your hand
up like you're going to shake
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somebody's hand and you're going
to pull back like you're sawing.
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Okay? Pull it back. Reach out.
You dictate how hard you want to
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to work. The harder you
pull the more you get out of it.
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This area is so badly neglected
by people who work out. One of
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the reasons is they don't know
how to isolate this muscle area
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and if we don't work this area
what happens pretty soon is we
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get this forward shoulder tip.
We don't want that because it
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gives us very bad posture. Okay
let's go ahead and keep going.
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Focus right in here. Good. Okay
we're going to do 5 more on each
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side, and 2 more, last one.
Okay, now switch. Grab the other
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wrist. Remember we're going to
bend just slightly at the waist.
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Okay, just a little bit more.
Pull in and pull back out, force
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yourself to work. Good.
Pull hard. Try the bring your
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shoulder blades together as much
as possible as you pull. Good.
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That's the key element of this
movement. Without that it simply
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becomes an arm exercise. People
will feel it in their forearms
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maybe in their biceps. They're
not going to feel it in their
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back unless they really put an
isolation to that and feel that
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muscle work. Let's keep it going
Let's go 5 more. I was going to
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say if you two were synchronized
swimmers we'd be losing points
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big time. Okay. Now what
I'd like you to do is I want you
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to do is I want you just to
bring your elbows back like this
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and just squeeze the muscles of
your upper back. Okay, you feel
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that up in there? Okay, just
squeeze them hard, feel them
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flexed and just pull it out. Now
let's go back again, squeeze it
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it hard. Okay, feel the muscles
contract in through here?
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Now reach out. Okay, now what
we're going to do is we're going
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stretch that whole area by
taking an arm up over the head
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and get a hold of the elbow and
pulling. Nice steady stretch.
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Okay, now switch. Nice steady
pull. Okay relax. Okay now we're
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going to do some shoulder work.
And the way we're going to do
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this is we're going to have our
arms down at the side and raise
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up and bring them together
and then back out and then down.
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Up, together, back and
down. Good, let's keep it going.
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We're doing a simulation of a
lateral raise, then we're doing
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a rotation into the middle and
back just to help accentuate the
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development of the entire
shoulder area. Remember the
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shoulder has bundles that go
in three different directions,
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you have an anterior bundle,
a medial bundle and a posterior
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bundle. Each one of those has
a different action. So by doing
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this you cover a lot of that.
If you want to make this more
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difficult simply grab some
dumbbells and do the same type
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of movement. Although when you
come to the front with dumbbells
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it might make it difficult as
you lose the ability to have a
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good leverage point once the
dumbbells come out to the front.
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Okay, let's try and do 10 more
of those. There's 1 and 2. We
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don't have to any higher than
parallel to the ground when we
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raise the arms up; 3, 4,
keep the body in a good postural
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position. The sternum should be
up, the chest up, head should be
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up. There's 7 and 3 more, 8 and
9 and 10. When we come back out
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we're just going to stop right
there and hold that. We're going
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to try and hold that for 30
seconds. Okay, can you handle
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that all right? Maybe. Hopefully
Okay, there is 10 seconds and
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15. Hanging in there. You don't
look like you're struggling too
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much. Okay, you're fine. There's
25, 26, 27, 28, 29 and 30. Good.
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Put your arms down. Okay now
we're going to bring one arm up
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and bring it across. We're going
to stretch the muscles we just
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worked. You should feel that
in your shoulder area. Feel that
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stretch. Now let's go to
the other one. Okay good.
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Now we're going to work
the muscles up around the upper
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which are called the trapezius
muscles. They come off each
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side. We take the hands out in
front of us and we're just going
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to raise up like this and push
down, elbows up and push down.
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This is a very simple movement
but very effective because
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people tend not to use these
muscles very frequently in an
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isolated fashion. Nice smooth
motion. Elbows don't really need
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to come up much higher than
shoulder height. Okay, keep it
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going. And we're going to go for
5 more, 3 more, good and last 2
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and 1 more. Good. Okay, just
relax now. Now we're going to
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turn our head to the side and
stretch the muscles of the neck.
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There, turn the other way now
and turn and turn. One more time
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each way, turn and turn. Good.
Now we're going to work our arms
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and the way we're going to do
that is we're going to put one
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hand on our wrist with the palm
up. Then curl our arm up and
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push back down. You focus on how
hard you want to work. You can
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make it a real aggressive thing
if you want to, or if you need
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to you can just go through the
range of motion, or if you want
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to use a dumbbell; that can
be effective as well or a Clorox
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jug or a heavy can of
soup, whatever you want to do.
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Okay, make sure we keep
contracting that biceps as we
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pull up. Not bad, good. How we
doing there? Pretty good. Both
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of you have pretty good biceps.
Okay let's try and do 5 more.
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And 2 more. Okay, switch
it. Good. Try to get a good full
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range of motion. That's the big
key to this exercise, get good
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range of motion. Good. You
two are doing excellent. Giving
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yourselves a good workout there.
Do you feel that at all? Good.
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How about you? Okay let's go 8
more and 3 more. Good, all right
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Now what we're going to do is
we're going to do a similar type
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action, except this time
we're going to have our palm
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underneath us and we're going
to brace here and we're going to
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brace here and we're going to
push down and bring it back up,
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push down, bring it up. Good.
In this one, you want to feel
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it working the back of the
arm. You're pushing pretty hard,
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you're doing good. Okay.
Any time we work muscles we want
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to make sure we get a nice
balance of strength. So we just
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worked the biceps and now we're
working the triceps. Any time
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you look at the strength of a
joint, the antagonistic muscle
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has to be strong as well as the
contracting muscle. So any time
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a muscle flexes, there's another
one that's extending. So we want
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to make sure that both sides are
equally strong and that helps
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us to avoid injuries or stresses
that cause tendinitis and other
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problems. Okay. Do 5 more and
2 more. All right switch. Okay.
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Now you notice here that both
gals have their wrist just a
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little differently rotated
because in the triceps Theresa's
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is a little bit up which is all
right and Kim's is pretty much
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going flush down and either way
will work just fine because the
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triceps is still going through
contractions. I have to be real
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careful with my counting
today though because Kim is an
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accountant, so she'll nail
me if I don't count right. Okay,
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let's go 5 more and 2 more.
All right good job. Just let the
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arms just kind of shake out now.
Now we're going to do some leg
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work. Since you're right
in front of the chairs, you're
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probably wondering why they're
there. Well we will get to use
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those in a moment. What I
want you to do is when we assume
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somebody has ankle pain we know
that sometimes it's hard for
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them to stabilize themselves
or keep themselves in a proper
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position. But we're going to try
and do some squatting but we're
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going to use those chairs
as first of all a guide for how
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far down we're going to go, but
the second thing we're going to
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do is just in case somebody
collapses in a heap they're not
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going to land on the floor,
they'll simply land in a chair.
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Okay. So what we want to do
is cross your arms across the
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chest, get the feet apart and
have the toes turned out just
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slightly. I want you to
squat down, push your hips back
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as you squat down until
you barely feel the chair and
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then stand back up again.
Okay down, now up. Now you don't
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want to sit down, you just want
to barely touch and come back
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up. Okay go ahead. Push the hips
back. You want to try and avoid
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having your knees come out at
all. The first motion is to sit
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back. The knees stay in
one spot. There you go; that's
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better. Now back up. Very good.
Okay good. A lot of times in
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life you see people falling
into chairs. They can no longer
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sit down because they don't
have enough strength to lower
00:17:25.51\00:17:30.19
themselves down and get back
up comfortably so we find that
00:17:30.23\00:17:33.82
they fall into a chair and
then have to help themselves get
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back up. Okay so keep focusing
on pushing your hips back as
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we do that. Good. Fun huh?
You're at a disadvantage over
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Kim you know. She doesn't have
to go down as far as you do.
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Okay, let's go; keep going,
let's do 10 more, 1, right back
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down into it, 2 and 3, don't
come all the way up, now back
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down, 4. This way we keep the
tension on the thighs and make
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it even more fun, or more
difficult, one of the two, same
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thing and down, 7, and down,
8, 2 more times, 9, last one.
00:18:19.64\00:18:25.03
Good. Now come back. Now just
go part way down. We're going
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hold that for 15 seconds.
There's 5, hang in there,
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this is the good part. This
is where the investment pays
00:18:38.81\00:18:45.15
off. And 11, 12, 13, 14, 15.
Go ahead and sit in the chair.
00:18:45.18\00:18:50.04
Okay, and while you're sitting
in the chair there, I want you
00:18:50.08\00:18:54.30
just to sit back and pull a
knee up toward your chest and
00:18:54.33\00:18:58.50
just stretch a leg out a
little bit. Pull it up. Okay
00:18:58.53\00:19:01.81
good. Just grab right
around your knee and pull it up.
00:19:01.85\00:19:06.51
There you go, good. Okay
and just hold that nice steady
00:19:06.54\00:19:11.13
stretch. All right now, switch
over. Okay good. Go ahead and
00:19:11.17\00:19:20.38
put your legs back down.
Now what I want you to do is put
00:19:20.42\00:19:28.63
your right foot out and I want
you to pretend there is some
00:19:28.66\00:19:34.66
type of marking instrument
off your toe and you're going to
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draw the entire alphabet in
capital letters. Okay go ahead.
00:19:39.83\00:19:44.90
Just by using your foot
though, not your whole leg,
00:19:44.93\00:19:48.65
just your foot. There you go.
Okay, let's see how we do there.
00:19:48.69\00:19:57.52
By drawing the alphabet in
capital letters by just using
00:19:57.55\00:20:01.41
the foot, your ankle is going
to go through every conceivable
00:20:01.45\00:20:05.97
motion it will ever go through
and so this is an excellent way
00:20:06.01\00:20:10.50
of keeping ankle flexibility
or just going through ankle
00:20:10.53\00:20:15.28
rehabilitation. Sometimes
physical therapists will have
00:20:15.31\00:20:19.49
you do this in a box of
warm sand, which actually feels
00:20:19.53\00:20:23.64
quite nice and you draw the
alphabet in the sand. The warmth
00:20:23.68\00:20:27.20
feels good on your ankle
but also the sand gives you
00:20:27.23\00:20:30.21
you resistance as you draw the
alphabet. So if you're starting
00:20:30.25\00:20:34.59
to lose flexibility of your foot
and you want to maintain that
00:20:34.62\00:20:38.40
this is an excellent way of
doing that by just drawing the
00:20:38.43\00:20:42.17
alphabet with your foot once a
day. Did you get through there?
00:20:42.20\00:20:49.65
Where are you at? U, oh. You
know, it's often hard to tell,
00:20:49.69\00:20:57.11
you really can't tell by
watching somebody what letter
00:20:57.14\00:21:02.86
they're on. Okay, other foot.
Now we're not doing this in
00:21:02.90\00:21:08.32
in shorthand so just in
case any of you are good at that
00:21:08.36\00:21:16.06
Okay good. Also for those
that battle ankle pain using the
00:21:16.10\00:21:22.67
modalities of hot and cold
are very beneficial. Often times
00:21:22.70\00:21:29.20
if people have some inflammation
the first thing they want to do
00:21:29.24\00:21:32.58
is go right to the heat when
the reality is if it's a fresh
00:21:32.61\00:21:35.91
injury, you want to use ice
and after about 48 hours you can
00:21:35.94\00:21:39.21
start using hot and cold.
Usually I try and recommend
00:21:39.24\00:21:44.37
they end up with cold even
though they prefer warm. Okay.
00:21:44.40\00:21:48.91
How we doing there, where
are you at? P. Where are you at?
00:21:48.95\00:21:56.51
K. That's fine. We're not
in a race. That gets a little
00:21:56.54\00:22:04.03
awkward and if you have trouble
doing the whole alphabet, just
00:22:04.07\00:22:06.80
stay with it. The more you
do it the more comfortable it'll
00:22:06.84\00:22:09.68
become and the easier you'll
find your ankle going through
00:22:09.72\00:22:13.13
these ranges of motion. This
will not stretch the ligaments
00:22:13.17\00:22:16.55
out as people have probably
heard before, if a person
00:22:16.58\00:22:19.08
sprains their ankle several
times the ligaments start to
00:22:19.11\00:22:21.58
get a little loose and
they start having problems.
00:22:21.61\00:22:23.16
Now the next thing we're going
to do is we're going to stand
00:22:23.20\00:22:26.17
up, and I hate this one because
I don't do very well at it. I'll
00:22:26.20\00:22:29.14
see if I can do better this
time. We're going to plant one
00:22:29.17\00:22:31.13
foot on the ground and we're
going to lift the other foot
00:22:31.17\00:22:33.51
up and just try and balance
ourselves for 30 seconds.
00:22:33.55\00:22:35.82
Ready, go. This is always a
killer for me. I didn't do very
00:22:35.86\00:22:41.02
well last time. She's making me
feel okay here. Oh no, they got
00:22:41.05\00:22:46.18
to do the close up of my
feet. That always takes me out.
00:22:46.21\00:22:49.40
Okay there's 15 seconds. And 21,
2, 3, 4, 5, 6, 7, 8, 9, 10. Yes!
00:22:49.44\00:23:11.20
I did it, finally. Okay, let's
switch. Oh, oh, I think I'm
00:23:11.23\00:23:21.54
going to be a one foot wonder.
We won't count the hops. There's
00:23:21.58\00:23:28.84
10. Hang in there. This looks
simple. If you think it is,
00:23:28.87\00:23:35.97
try it. It's not quite that
easy. 20. Unfortunately if I
00:23:36.01\00:23:43.30
go down everybody will probably
go and 30. Okay. I sprained
00:23:43.34\00:23:48.53
this ankle. Oh you sprained
that ankle. Okay, so you can
00:23:48.56\00:23:53.09
see it's still weak then.
Okay well that's good. Well it's
00:23:53.12\00:23:56.46
not got but at least you
see why we're doing this because
00:23:56.50\00:23:59.74
it helps you get that strength
back in it. Okay. What we're
00:23:59.77\00:24:01.98
going to do now is we're going
to put our hands behind the
00:24:02.02\00:24:04.15
back. We're going to do
some abdominal crunches. The way
00:24:04.18\00:24:06.20
we're going to do it is
we're going to crunch from here.
00:24:06.24\00:24:09.49
Then we're going to bend over,
come up, come up, hold that
00:24:09.53\00:24:13.45
crunch, then lean back.
Okay. Crunch over, lean forward,
00:24:13.49\00:24:18.83
up and then lean back. Crunch
over, and all the way over,
00:24:18.87\00:24:26.15
up, back. Blow out as you come
forward, bend over, up, back
00:24:26.19\00:24:34.52
again. Blow out, crunch,
up and back. Good. Keep going.
00:24:34.56\00:24:42.82
And back, over, up and back.
Good. Let's do 3 more. And 2
00:24:42.86\00:24:56.33
more. And last. Okay good. All
right, now what we're going to
00:24:56.37\00:25:05.06
do is we're going to do some
calf work. Step back and press
00:25:05.09\00:25:10.90
the heel to the ground and then
we're going to go up and down
00:25:10.94\00:25:16.72
on the toe, way up and
then back down. Whenever we deal
00:25:16.75\00:25:21.24
with a joint, if somebody says
I have weak ankles, all joints
00:25:21.28\00:25:25.34
are weak because joints are
simply connected by ligaments.
00:25:25.38\00:25:28.83
It's the tendons that are
crossing the joint which give
00:25:28.86\00:25:32.24
give the joint strength. So in
this case we know that the calf
00:25:32.28\00:25:37.49
muscle goes into the Achilles
tendon which goes all the way
00:25:37.52\00:25:41.64
down into the heel. So if we
have good strong calf muscles
00:25:41.68\00:25:50.45
it will help our ankle situation
Now let's do 2 more and now
00:25:50.48\00:26:06.27
let's switch sides. Okay push.
Good, keep going, and 5 more.
00:26:06.31\00:26:19.96
And 2 more. Good. Okay. I'm
going to have you do just one
00:26:19.99\00:26:27.74
more exercise. I want you
to sit back in the chair for a
00:26:27.78\00:26:34.08
moment, put both legs out
straight. Now pull your toes
00:26:34.11\00:26:40.34
toward you and push out and
up and down. We're just going to
00:26:40.38\00:26:48.64
do 15 of those. That's 5,
good, 6. Now this is working the
00:26:48.67\00:26:54.44
anterior tibialis which is the
front. Once again these muscles
00:26:54.47\00:27:00.21
cross down to the ankle
as well. How many are we on,
00:27:00.24\00:27:06.40
Kim? Okay I knew you would've
lost track. And one more.
00:27:06.44\00:27:12.53
Okay good. Okay, ladies, thank
you. That'll be it for today.
00:27:12.57\00:27:16.87
Ankle injuries and foot problems
don't have to keep you sidelined
00:27:16.91\00:27:23.24
so you can't do the normal
things in life you'd like to do.
00:27:23.27\00:27:25.58
If you simply get into
a regular exercise program
00:27:25.61\00:27:28.84
doing the range of motion of
the ankle, you'll find amazing
00:27:28.88\00:27:32.34
things happen. Beyond all things
you want to remember to do it
00:27:32.37\00:27:35.96
for the right reason. Remember
Philippians 4:13 which says, I
00:27:36.00\00:27:39.52
can do all things through Christ
who strengthens me. As long
00:27:39.56\00:27:42.89
as we do things all to the glory
of God, we can expect great
00:27:42.92\00:27:46.22
blessing. So stay
with it. God bless you.
00:27:46.25\00:27:48.43
We'll see you next time.
00:27:48.46\00:27:51.39