Скачать или смотреть High Ankle Sprain Exercises (Syndesmosis Injury)

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Today's video covers high ankle sprain exercises. A high ankle sprain, also known as a syndesmotic ankle sprain, is an injury that affects the ligaments connecting the tibia and fibula above the ankle joint. Unlike a typical lateral ankle sprain, which involves the ligaments on the outside of the ankle, high ankle sprains result from excessive external rotation or dorsiflexion, placing stress on the syndesmosis. These injuries are common in sports that involve cutting, pivoting, or forceful twisting motions. Due to the role of the syndesmotic ligaments in stabilizing the ankle, high ankle sprains often take longer to heal than standard ankle sprains and may require a more structured rehabilitation approach.

Physical therapy for high ankle sprains focuses on restoring mobility, strength, and stability while protecting the healing ligaments. Early rehab emphasizes reducing pain and swelling with manual therapy, gentle range of motion exercises, and gradual weight-bearing progressions. As healing progresses, strengthening the muscles surrounding the ankle and lower leg—including the peroneals, tibialis posterior, and calf complex—is essential for regaining stability. Balance training, proprioceptive drills, and sport-specific movements are then incorporated to ensure a safe return to activity. In cases where instability persists, additional medical interventions such as bracing or, in severe cases, surgical stabilization may be necessary.

00:00 Introduction
00:16 What is a high ankle sprain?
01:53 Exercise 1: Elevated Ankle Pumps
03:23 Exercise 2: Progressive Weight Bearing
05:52 Exercise 3: Double-Leg Calf Raises
07:00 Exercise 4: Clock Reaches
08:45 My Self-Guided Rehab Book