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Then repeat ten times. With your shoes and socks off, gently grab the towel with your toes, scrunch it up, and count to 5. <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/Annots[ 37 0 R 38 0 R 39 0 R 40 0 R 41 0 R] /MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> Repeat ten times. The gold standard of care is surgery on the stifle, including extracapsular repair, tibial tuberosity advancement (TTA), or tibial plateau leveling osteotomy (TPLO). Repeat six times over the course of one exercise session. Repeat this 10 times. Acute isolated spring ligament injuries (without posterior tibial tendon involvement) are uncommon, they result in acquired flat foot deformity. Be sure to have something for support. Management of the sprained ankle. This is much harder, because you dont have visual points of reference to help you balance. Repeat 8 to 12 times. stream The main functions of the spring ligament are to support to the foot and stabilize the longitudinal arch of the foot, which allows a . Keep your eyes open and your arms out at your sides. It is important to go to the doctor to get an ankle sprain treated, especially if it is of a high grade, because if the ligament doesnt heal properly then it is prone to be damaged again by even the slightest movements. Remember never to tie the towel or band around your foot. 1993 Dec;161(6):1241-4. Place the ice pack on your knee for 20 minutes at a time. Tibial nerve pain and neuropathy can also occur due to the increased load on the inner foot. However, no loss of function occurs. Then release the towel and repeat. When youre stronger, do this without holding on. X Research source. Home management can include reducing your step count and overall time on your feet while applying ice to the affected area for pain relief and taking anti-inflammatories such as Ibuprofen to reduce inflammation in the ligament. While still in the single leg stance, lift your heel off the ground and stand only on your toes and the ball of the injured foot. 2005-2023 Healthline Media a Red Ventures Company. Wrap a towel or strap around the ball of your foot. Step over the towel with the injured foot and remain on that foot. Tenderness and warmth around the injury. Last medically reviewed on February 15, 2019, Some methods for healing ankle sprains are tried and true. Place a rolled towel or short object on the ground to the side of your injured foot. Then take the other foot and step over the object. Retain muscle strength. Hello. Continue to turn your foot until you feel discomfort. It can affect one or more of the following ligamentous portions 1-3: superomedial calcaneonavicular ligament (clinically most relevant) Continue until you feel discomfort. This exercise extends the knee without bearing any weight. Repeat 3 times. You can place a weighted object like a soup can on the towel to make the exercise more challenging. JFIF ` ` C Listen to your own body, and follow your doctors advice. Sit in a chair with your foot flat on the floor. Here are some examples of exercises for you to try. But did you know that They may also treat your injury with heat or cold, or suggest you try a whirlpool bath. Weeks 4-6. Now slowly push your ankle forward like youre pointing your toe. Risk Factors. Keeping your foot on the floor, slowly move your knee from side to side for 2 to 3 minutes. Stretching exercises for sprained ankle can be started as soon as the ankle can tolerate them without much pain. The exercises may be suggested for a condition or for rehabilitation. Hold for about 6 seconds, then rest for up to 10 seconds. Be sure that your knees do not go in front of your toes as you squat. 1-3 Significant changes in foot alignment will occur after spring ligament rupture which can be measured with standard X-rays. Do not put the foot you are raising on the stair step. endobj <> Isolated reconstruction of the posterior tibial tendon prese Read more: Signs of a Torn Ligament in the Ankle. If you believe that this Physiopedia article is the primary source for the information you are refering to, you can use the button below to access a related citation statement. Now slowly move your foot inward against the resistance band and bring it back. James offers Online Physiotherapy Appointments for 45. In the past, hard casts were often used. Ji u(J#U 83yZ|mF|CFlNBug:Q:Q But research showed that these slowed down recovery in many cases. Move some of your weight onto the sprained ankle. Your goals are to achieve full range of motion. If there's no pain, you can repeat this 2 or 3 times.. HZ e)bV$[f1AHG.*4fRrJU3ADN$Rng pDH j#9a. 2023 Kaiser Foundation Health Plan, Inc. We are unable to switch you to this area of care. Symptoms of a wrist sprain are: Pain. The fibers tend to tear, but the ligament in this grade does not completely tear. In the first few days, you should ice your knee to help relieve inflammation and pain. Weeks 7-16. 4. Read more, Physiopedia 2023 | Physiopedia is a registered charity in the UK, no. That is usually the journal article where the information was first stated. If you suspect that you might have an ankle sprain, you should visit your doctor immediately. Sprained ankle exercises should start out slowly and be non-weight bearing. Physical therapy is the usual treatment for an injury to the Achilles tendon, the largest tendon in your body and one of the most injured. Pijnenburg ACM, et al. Definitely consult your doctor before you start doing the exercises to ensure that they are safe for you to do. Use your injured leg to raise yourself up, bringing your other foot level with the stair step. Each of these adds to stability while your sprain is healing. Sit next to a wall. Use the toes as a pencil and trace all the letters of the alphabet one at a time. With your feet shoulder width apart, slowly rise up on your toes and come back down. A custom insole can support the foots arch alongside a stability-cushioned trainer. Slowly squat down as if you are going to sit in a chair, rolling your back over the ball as you squat. Your Achilles tendon attaches the muscles of your calf to your heel bone, passing behind your ankle. Stand with your hands in front of you, resting against a wall, countertop, or chair back for support. endobj Rest for up to 10 seconds between repetitions. xko{~r.mKb,!9wKr%r,qw9!|9^-W._/x:T&r4\~Y.U9WW7/_A"B/y&/_\}`/L Repeat 10 times, several times a day. skin sensation, colour, . Exercises include step-ups and modified lunges. (2007). If you're in this situation, your therapist may set these goals for you: Improve how well you move your joint. Apply cold for 10 mins every hour initially, reducing the frequency as your symptoms improve. Now braces are used. Use this list to select a high quality, effective wrist brace that matches your needs. But ligament sprain may take from month to year for a full recovery. The next step of treatment is proportional to the sprains grade. Wearing high heels could mean serious joint issues in the long-term. As there was a high clinical suspicion of spring ligament rupture the patient underwent surgical exploration where a complete tear of the spring ligament was found in addition to a tear of the anterior part of the deltoid ligament. Initially, the R.I.C.E. hVmO0OG e[%D>T86{O;Wsz^>kSBA~1L`7pupB+0k sJM';a>>=%rJNTeV1-\_*J,L/j1QDaGg(B==!Bt(`ew6qZ~f!y*wN-5, XL See how long you can hold your balance while standing on a pillow with your eyes closed. Take your injured foot and step over the object. Your therapist will use a mix of techniques to relieve pain and boost your coordination, strength, and flexibility. In spring ligament insufficiency the patient can stand on his tip toes on the affected side with partial restoration on the medial arch, but with forefoot abduction and heel valgus. Hold for sixty seconds. Do the same basic balance exercise while standing on a pillow. Saper MG, Fantozzi P, Bompadre V, et al. The spring (plantar calcaneonavicular) ligament complex is a group of ligaments that connect the calcaneum and navicular and support the talus. Or maybe it's your patellar tendon or an elbow tendon. Read more: How Long Should You Wait to Exercise a Sprained Ankle? Tips for Identification, Is My Foot Broken? %%EOF Tighten the thigh muscles of your affected leg by pressing the back of your knee down into the towel. [1][2], The spring ligament fills the gap between the calcaneus and the navicular bone, it attaches from the sustentaculum tali of the calcaneus to the medial-plantar surface of the navicular. Continue to rise until you feel discomfort. Your goals are to achieve full range of motion while preventing swelling and pain with exercises. You'll also find helpful information about back strains, common causes, symptoms, and ways to reduce your risk. Kaiser Permanente is not responsible for the content or policies of external websites. After removing the boot, 4-6 weeks of Physical Therapy are carried out to help return the patient to normal functional levels. Try to ice your joint as much as you can to help your blood circulate better. While sitting, trace the alphabet with your toe. These bones include: The triangular shoulder blade, called the scapula The bony knob at the top of the scapula, called the acromion The collarbone, called the clavicle The breastbone, called the sternum Dont let the ice touch your skin and dont leave it on so long that it burns you. Tighten your belly muscles by pulling your belly button in toward your spine. Physical Therapy is an effective form of treatment for a Spring Ligament injury. Your hips should be as close to the wall as is comfortable for you. Slowly let the foot of your affected leg slide down the wall until you feel a stretch in your knee. Tendonitis Getting Worse with Rest Why and What to Do? The four components of rehabilitation are range-of-motion rehabilitation, progressive muscle-strengthening exercises, proprioceptive training and activity-specific training. Steginsky B, Vora A. (n.d.). Exercises to Help with Back Strain Wrap in a wet tea towel, or better still, use a cold therapy compression wrap. The American Academy of Family Physicians suggest applying an ice pack to the sprain for 10-20 minutes at a. Then raise your heel with your toes still on the floor. Simply loop the band or towel around your foot in the desired location to make the exercise more challenging. 3 0 obj ", MyHealthAlberta: "Achilles Tendon Injury: Physiotherapy and Rehab.". Register. (2013). Stretching your Achilles tendon is the next set of exercises to take up as soon as you can. Repeat 8 to 12 times. We Recommend Health Acute ankle sprain: Conservative or surgical approach? It's also called increasing your "range of motion." Our team thoroughly researches and evaluates the recommendations we make on our site. Follow-up care is a key part of your treatment and safety. Push your injured against your other foot. Keeping your involved hand relaxed, use your other hand to gently bend the bottom joints of your fingers (MP joints) to 90 degrees, if able. Slowly move your foot to the outside and back. The spring ligament supports the medial longitudinal arch of the foot. U Put your hand with the affected finger on top of your good hand. Stop doing the exercises if you experience any pain beyond mild discomfort. Tears most commonly occur at the distal or proximal attachment sites of the SM-CNL (10a,11a). Squeeze the pillow by tightening the muscles on the inside of your thighs. Although posterior tibial tendon dysfunction is the main cause of flat foot deformity, It should be noted that flat foot deformity cant result from the failure of the posterior tibial tendon alone, the medial soft tissue structures must also fail to develop the deformity.[2]. Patients with spring ligament rupture are often misdiagnosed as medial ankle sprain before developing flat foot deformity components as hindfoot valgus, loss of midfoot arch and forefoot abduction. cross-sectional area measurements of the affected tendon or ligament and any discrete lesions seen. Turn your foot outward, away from your other leg, by only moving your ankle. If you buy through links on this page, we may earn a small commission Heres our process. We include products we think are useful for our readers. In severe cases, a patient may be advised to spend a period in a walker boot to help offload the foot. Place a small, rolled-up towel under your knee. Your good leg should be straight and supported on the floor. All of this includes working out at home as well as at the gym. 4. After resistance exercises are mastered, the next step is partial weight-bearing exercises. Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii Kaiser Foundation Health Plan of Colorado Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232 Kaiser Foundation Health Plan of Washington or Kaiser Foundation Health Plan of Washington Options, Inc.,1300 SW 27thSt., Renton, WA 98057, Selecting these linkswill take you away from KP.org. Tie your resistance band around a heavy object such as a desk or table leg. Yes, you can tear the spring ligament. endobj They may include riding on a stationary bike or extending and flexing your leg. He'll give you exercises, which start soon after your injury. As the Spring Ligament is instrumental to the stability of the arch of the foot, if it becomes torn, it can lead to a visible reduction in the medial arch height of the foot, causing a flat foot deformity. Continue to hold for twenty seconds. 1.Laterally (most commonly injured): Anterior Talofibular Ligament, Posterior Talofibular Ligament, Calcaneofibular ligament 2.Medially (less commonly injured): Superficial and Deep Deltoid Ligaments 3.Syndesmotic: See "High Ankle Sprain" rehabilitation guideline General ROM/strength present at the beginning of rehabilitation is highly variable Stop if you begin to feel pain in your ankle. If you suspect that you have a Spring Ligament injury, we recommend that you have a consultation with a Physical Therapist or a Podiatrist. 1 0 obj Sit on the floor. To diagnose a wrist sprain . Move your feet out in front of you so they are about a foot in front of your hips. You can do these exercises to strengthen your ankle ligaments after an injury. Maybe you're a weekend warrior who injured your tendon or ligament while playing a lively game of basketball. With the resistance band tied around a heavy object, hook the inside of your foot into the band. Sit on the floor and try to point your toes up toward the ceiling. treatment of posterior tibial . This causes damage to ligaments on the outside of the ankle. A sprained ankle, also known as a twisted ankle or rolled ankle, is an injury where sprain occurs on one or more ligaments of the ankle. 2 0 obj By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Smoking Pot Every Day Linked to Heart Risks, Artificial Sweetener Linked to Heart Risks, FDA Authorizes First At-Home Test for COVID and Flu, New Book: Take Control of Your Heart Disease Risk, MINOCA: The Heart Attack You Didnt See Coming, Health News and Information, Delivered to Your Inbox, Mark McGwire, First Base for the St. Louis Cardinals, Strains, Sprains and Other Sports Injuries: 3 Questions, Stretching and flexibility exercises to help the tendon heal completely and avoid long-term pain, Strengthening exercises to help you rebuild tendon strength and avoid future injuries, Ultrasound heat therapy to improve blood circulation, which may aid the healing process, Deep massage to boost flexibility and circulation and prevent further injuries, Endurance activities, such as riding a stationary bike. 3) The posterior talofibular ligament (PTFL), which stabilizes the back of the ankle. Keeping your toes pointed forward, put your injured foot on the other foot. Your doctor will determine the best type of brace to use and prescribe an exercise program to suit your specific needs. Repeat 8 to 12 times. Place the exercise ball between your middle back and the wall. hb```b``d`f``Sf`@ 3 28,: @),r`vLnxiF b.`9mg`R9 Q` M Stand on the sprained ankle foot only. Rule J, Yao L, Seeger LL. Or perhaps you got a sprain when you took a spill while simply walking down the street. 10. Hold the stretch for 30 seconds, and then relax for 30 seconds. It helps you improve how well your injured joint moves and eases your pain. Supervised exercises for adults with acute lateral ankle sprain: A randomised controlled trial. The posterior tibial tendon is the main dynamic stabilizer of the medial longitutnal arch, functional loss of the posterior tibial tendon increases the stresses on the medial soft tissue structures of the foot including the spring ligament, which could result in their attenuationleading to the development of acquired flat foot deformity. Then slowly slide your foot up to where you started. Sutter Health/Mills Peninsula Health Services: "Tendon & Ligament Tears or Sprains. And try to keep your knee moving in a straight line with your middle toe. 2,5,6 Positioning The patient is placed in the supine position with a bolster under the greater trochanter so that the lower leg is neither internally or externally rotated. Strains. Wrapping your ankle will stabilize it and help . Medication A doctor may prescribe anti-inflammatory medication such as ibuprofen to reduce pain and inflammation. A physical examination can identify a spring ligament injury using the Neutral Heel lateral push test. Theres evidence that surgery can provide longer-lasting relief and lower the relapse rate more than conventional treatment for people with repeated ankle injuries. Do eight to 12 repetitions once or twice a day. The ball should move with you but stay pressed into the wall. Then hook your other foot around your ankle to help pull your heel even farther back. Kinesiology of the musculoskeletal system-e-book: foundations for rehabilitation. endobj Try to hold this for a few seconds at first. This helps soften scar tissue. hbbd``b` $mA \$8w+H L@#F E Kaminiski TW, et al. Most of the time, the ankle flips over so that the bottom of the foot is facing inward. There are several grades of ankle sprains ranging from grade one to grade three depending on severity. Core exercises - abdominal recruitment - bridging on ball - ball reach - arm pulleys or theraband using diagonal patterns Hip: AROM - strength: clam, sidelift, glut max, SLR (straight leg raise) Knee: AROM - strength: SLR, theraband press or leg machine Stretching: glut max, glut med, piriformis, rectus femoris, hamstrings Use these balance centered sprained ankle exercises on finishing your rehabilitation. Exercises include swimming and using a stationary bike or elliptical trainer. Rehabilitation Protocol: Ligament Reconstruction Tendon Interposition Department of Orthopaedic Surgery Lahey Clinic Burlington 781-744-8650 Lahey Lexington 781-372-7020 Lahey Clinic North Shore 978-538-8650 Department of Rehabilitation Services Lahey Clinic, Burlington 781-744-8645 Lahey Clinic Wall St, Burlington 781-744-8617 Walking, jogging then running is recommended as training for a return to normal activities. Then bring the uninjured foot over the object and stand on both feet. (2017). Spring Ligament Injury: Treatment Physical Therapy is an effective form of treatment for a Spring Ligament injury. Blood flow restriction (BFR) training with high-intensity exercise is not effective for ACL reconstruction recovery. An MRI is the best scan to identify a Spring Ligament injury. You may need to use exercise equipment like bikes and treadmills. Hold for twenty seconds. Pain over the medial portion of the ankle - most commonly below the bony prominence known as your medial malleolus. Lift the lower part of your affected leg and straighten your knee by tightening your thigh muscle. A talus fracture usually results from serious trauma to the foot. St Louis, MO: Elsevier. Hold on to the back of a chair or a wall for balance. Sprain: The most common ankle sprain injury, known as a tibio-fibula ligament sprain occurs when the foot is rolled over, normally from a rapid change of direction which can cause a stretch, slight tear or complete rupture of the tissue acutely. The wall should be on your injured side. Spring ligament insufficiency has a characteristic clinical picture that can differentiate it from posterior tibial tendon insufficiency. The goal for physical therapy after you have an operation is to get your joint working normally and safely again in as short a time as possible. Stand near a doorway and balance on your injured foot. Hold the stretch for 15 to 30 seconds. Spring ligament instability. Cranial cruciate ligament disease is the most common canine orthopedic injury. For example, knee ligaments connect your thighbone to your shinbone, forming a joint, which lets you walk and run. Sit with your affected leg bent. Do not apply ice directly to the skin as it may burn. You can also do this while sitting down with your ankle propped up on a rolled towel or noodle. While sitting on the floor, hook your toes and upper foot into the band. These exercises are simple motions you can do up to 5 times per day that can help you maintain your range of motion and flexibility in your ankle. Repeat ten times. Stand to face the wall with your hands at shoulder level. R.I.C.E. Sign In Ankle sprains are extremely common musculoskeletal injuries; a June 2013 study published in the Knee Surgery, Sports Traumatology, Arthroscopy journal notes that ankle sprains account for 7 to 10 percent of all emergency room admissions. Years of overuse and poor mechanics cause even the strongest patients to sustain injuries and medial elbow pain, and the numbers are quickly increasing. Feelings of instability when walking/running. %PDF-1.5 % Tubing exercises: Use elastic tubing to create gentle resistance. Also. Sit on the floor and try to point your toes up toward the ceiling. This is not medical advice and we recommend a consultation with a medical professional such as James McCormack before trying any of these exercises. Bruising. Slomski A. Deland and coworkers studied the MRI finding in patients with posterior tibial tendon insufficiency found that, all patients with posterior tibial tendon insufficiency showed some degree of spring ligament attenuation in MRI and 74% were diagnosed with spring ligament tear. Bend your affected knee but keep the other leg straight in front of you. Place a small, rolled-up towel under your knee. AJR. Details. To some extent, the ligament tears or stretches. Diagnosis. Neumann DA. Navigation Menu - Opens a Simulated Dialog, William H. Blahd Jr. MD, FACEP - Emergency Medicine, E. Gregory Thompson MD - Internal Medicine. 2017 Sep 1;22(3):515-27. The new articles are unique and pass the copyscape All exercises should be done on a daily basis to maximize results and to quickly get you back on your feet. " Edson, C. J. Learn how your comment data is processed.if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[336,280],'bodypaintips_com-large-leaderboard-2','ezslot_12',121,'0','0'])};__ez_fad_position('div-gpt-ad-bodypaintips_com-large-leaderboard-2-0'); Single Full Weight-Bearing Stand on a Pillow, Full Guide: The 13 Exercises You Must Know For Sprained Ankle Ligaments. Thumb MP flexion Place your forearm and hand on a table with your affected thumb pointing up. It is common for a clinician to refer for imaging to rule out other conditions associated with a Spring ligament injury, such as midfoot arthritis and Posterior Tibial Tendonitis. Hold for about 6 seconds, then rest for up to 10 seconds. An ankle sprain occurs when your ligaments are stretched beyond their limits, causing them to tear. 2) The calcaneal fibular ligament (CFL), which connects the fibula (outer leg bone) to the calcaneus (heel bone) below. These may include using machines like a treadmill, elliptical, or stair stepper. Your therapist will design a plan to meet your individual goals, challenges, and needs. 0 W|=g0d6 ?`A^Ep{x{qe>3L. These exercises require a resistance band. The Spring Ligament (Plantar Calcaneonavicular ligament) is positioned on the underside of the foot connecting the calcaneus bone to the navicular bone. Repeat 10 times. This can include weight perturbations and sit . 1) The anterior talofibular ligament (ATFL), which connects the talus (ankle bone) to the fibula (outer leg bone) on the outside of the ankle. Standing quadriceps stretch: Stand and place one hand against a wall or hold the back of a chair for balance. Isometric exercises: Gently push against an immovable object in four directions of ankle movementup, down, inward, and outward. Keep your knees straight and continue pointing backward until you feel discomfort. When refering to evidence in academic writing, you should always try to reference the primary (original) source. The treatment for torn foot ligament issues can actually involve using the ligament, as long as it's done the right way. Keeping your knee straight, gently pull the towel towards you. Once you have a good range of motion and can comfortably bear weight on your sprained ankle, its time for the next step strengthening exercises. This could cause problems with blood flow. 2005 - 2023 WebMD LLC. ", American Physical Therapy Association: "Benefits of Physical Therapy. Hold for 5 seconds. Extend your leg out and trace the letters of the alphabet in the air with your big toe. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. If you have repeated ankle sprains, ankle stabilization surgery may be an option, especially if conservative treatment like braces and exercises havent helped. 4 0 obj 3 0 obj Related Article: Posterior Tibial Tendonitis. <> Rehabilitation is absolutely necessary to repair an ankle sprain and to aid in recovery. It's also a good idea to know your test results and keep a list of the medicines you take. Cryotherapy is an effective analgesic when used perioperatively. If you keep up with your therapy, you'll get back quicker to the activities you love to do. I see that you dont update your page too often. Repeat this 10 times. The spring ligament despite its name does not possess spring like properties as it is highly collagenous. Repeat ten times. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. For the first few days, youll need to rest and apply an ice pack to your injured ankle for 10 to 15 minutes every few hours. 2018 Dec 1;23(4):659-78. Then repeat ten times. But dont be discouraged if you cant. It is the most common injury to occur in ball sports, such as basketball, volleyball, football, and racquet sports . Rehab modalities encompass the following: Mechanical low level laser, therapeutic ultrasound, electric stimulation, shock wave therapy, pulsed electromagnetic fields Physical therapeutic exercises, hydrotherapy, chiropractic, massage Prop up your ankle with a rolled-up towel or swimming noodle to keep your heel off the floor. Keeping your back heel flat on the floor, slowly bend the knee of your good leg until you feel a moderate stretch in the calf on your injured side. Most people can start ankle rehabilitation exercises within three days after the ankle injury, if its not too severe. https://bb.umflint.edu/bbcswe. Place a pillow between the outside of your knee and the wall. In the case of a benign sprain (partial tear of the ligament), a non-operative treatment is generally prescribed. Repeat 8 to 12 times. )4}gP BJ"P6:m^)0 <> Repeat 10 times, several times a day. stands for Rest, ice, compression and elevation. Stand on your injured foot, lift the other foot off the floor behind you, and try to maintain your balance. Physiotherapy offers no benefit in treating ankle sprains [Abstract]. %PDF-1.5 Your other leg should be bent, with that foot flat on the floor. % The spring ligament is the main static supporter of the medial longitudinal arch. Exercises for torn ankle ligaments will help you strengthen and rehabilitate your injured ankle. Hold for about 6 seconds, then lower slowly. The treatment after a knee injury mainly depends on the severity of the injury and therefore the type of sprain. Stick with them. This ankle strengthening exercise involves stepping from side to side. You might also use an elastic bandage and learn how to do compression wrapping to support your injured ankle. As you get stronger, try doing it only with the support of one or two fingers. . The spring ligament functions as static restraint of the medial longitudinal arch, it supports the head of the talus from planter and medial subaxation against the body weight during standing.