Participants: Kim Wilson, Dick Nunez, Theresa Wilson
Series Code: BAS
Program Code: BAS000050
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00:14 Stay tuned for Body and Spirit. Today we're going to talk about
00:17 how to rehabilitate an ankle. 00:18 ¤ ¤ 00:47 Hello, I'm Dick Nunez, Wellness Director of the Black Hills 00:50 Health and Education Center. Welcome to Body and Spirit. 00:53 Today we're going to be talking about ankle problems. Although 00:55 for a lot of people it might seem like a very minor issue, 00:58 however, if you do have ankle problems or foot problems this 01:01 is a very big thing. But yet the Lord has asked us to bring 01:04 everything to him whether big or small and he's promised to 01:07 heal all our infirmities if we simply look to him. So we're 01:10 going to go over a program today that will help rehabilitate a 01:13 bad ankle or help prevent ever having those type of problems 01:15 and give you increased flexibility in your feet. 01:17 So we're ready. Let's get started. Helping me out today 01:21 will be Kim and Theresa. Thank you. We're going to start just 01:26 by doing a little warm up exercise and we're going to get 01:30 the shoulders and the upper body loosened up. We're just 01:35 going to swing the arms around and make nice big circles. Okay, 01:42 let's take it the other way now. Back up and around. We just want 01:46 to feel those shoulders get a little bit loose. We want to get 01:51 the blood circulating and get the body warm and ready to have 01:56 some fun here in just a moment. Okay, good. Let's just relax. 01:59 Now what we're going to do is we're going to get our hands in 02:03 a prayerful position. We're going to squeeze real hard. 02:07 Right from the palms. Squeeze it hard so you feel your chest 02:10 working. Now we're going to rotate our hands. We're going to 02:14 push out and keep squeezing all the way out. Then pull it back 02:20 in and push back out and pull in and push out. Keep the tension 02:25 on your hands at all times. The harder you push the more you 02:31 get out of it. While we're doing this static contraction of our 02:34 hands we're moving the arms to take the muscles through a range 02:40 of motion. Isometric and static movements are very good for 02:45 rehabilitative work, but if we want to get an overall good 02:49 muscle affect, we want to take the muscles through a range of 02:52 motion. Okay, now we're going to rotate our hands back into a 02:56 prayerful position and we're going to cross over. We're going 02:59 bring it all the way the other way now. Let's just keep going 03:02 back and forth. Once again, each time we do this we want to 03:08 focus on our chest muscles. The muscles of the upper torso are 03:13 very important to keep strong. As the years roll on gravity 03:18 seems to take a toll on us and we want to prevent that if at 03:27 all possible. Okay, let's do 5 more each way. There's 1 and 2 03:37 and 3 and 4, one more time, 5. Now back to the center and let's 03:48 push real hard for 10 seconds. Push it hard; 6, 7, 8, 9, 10. 03:55 Okay, whenever we work a muscle we want to stretch out, so we're 04:02 just going to reach back like we'd take a nice good morning 04:07 stretch. Don't start yawning. Bring it across and when you 04:13 come forward you want to try and pull your shoulder blades out as 04:16 much as possible to feel your back stretch. Okay, now back. 04:23 Fell that stretch. Now bring it across again. Pull the scapulae 04:31 out. Okay, good. Now we're going to do our upper back area and 04:35 the way we're going to do that is we're going to bend just a 04:40 little bit at the waist. Bend the legs just slightly. We're 04:43 going to reach out. Grab a hold of the wrist with the other hand 04:46 and you going to put your hand up like you're going to shake 04:49 somebody's hand and you're going to pull back like you're sawing. 04:56 Okay? Pull it back. Reach out. You dictate how hard you want to 05:03 to work. The harder you pull the more you get out of it. 05:07 This area is so badly neglected by people who work out. One of 05:11 the reasons is they don't know how to isolate this muscle area 05:16 and if we don't work this area what happens pretty soon is we 05:21 get this forward shoulder tip. We don't want that because it 05:25 gives us very bad posture. Okay let's go ahead and keep going. 05:32 Focus right in here. Good. Okay we're going to do 5 more on each 05:41 side, and 2 more, last one. Okay, now switch. Grab the other 05:47 wrist. Remember we're going to bend just slightly at the waist. 05:54 Okay, just a little bit more. Pull in and pull back out, force 06:00 yourself to work. Good. Pull hard. Try the bring your 06:04 shoulder blades together as much as possible as you pull. Good. 06:09 That's the key element of this movement. Without that it simply 06:14 becomes an arm exercise. People will feel it in their forearms 06:17 maybe in their biceps. They're not going to feel it in their 06:21 back unless they really put an isolation to that and feel that 06:29 muscle work. Let's keep it going Let's go 5 more. I was going to 06:34 say if you two were synchronized swimmers we'd be losing points 06:40 big time. Okay. Now what I'd like you to do is I want you 06:46 to do is I want you just to bring your elbows back like this 06:52 and just squeeze the muscles of your upper back. Okay, you feel 06:58 that up in there? Okay, just squeeze them hard, feel them 07:02 flexed and just pull it out. Now let's go back again, squeeze it 07:07 it hard. Okay, feel the muscles contract in through here? 07:10 Now reach out. Okay, now what we're going to do is we're going 07:15 stretch that whole area by taking an arm up over the head 07:21 and get a hold of the elbow and pulling. Nice steady stretch. 07:33 Okay, now switch. Nice steady pull. Okay relax. Okay now we're 07:40 going to do some shoulder work. And the way we're going to do 07:46 this is we're going to have our arms down at the side and raise 07:52 up and bring them together and then back out and then down. 07:58 Up, together, back and down. Good, let's keep it going. 08:04 We're doing a simulation of a lateral raise, then we're doing 08:09 a rotation into the middle and back just to help accentuate the 08:14 development of the entire shoulder area. Remember the 08:19 shoulder has bundles that go in three different directions, 08:22 you have an anterior bundle, a medial bundle and a posterior 08:26 bundle. Each one of those has a different action. So by doing 08:30 this you cover a lot of that. If you want to make this more 08:35 difficult simply grab some dumbbells and do the same type 08:39 of movement. Although when you come to the front with dumbbells 08:43 it might make it difficult as you lose the ability to have a 08:46 good leverage point once the dumbbells come out to the front. 08:53 Okay, let's try and do 10 more of those. There's 1 and 2. We 08:57 don't have to any higher than parallel to the ground when we 09:03 raise the arms up; 3, 4, keep the body in a good postural 09:09 position. The sternum should be up, the chest up, head should be 09:20 up. There's 7 and 3 more, 8 and 9 and 10. When we come back out 09:27 we're just going to stop right there and hold that. We're going 09:34 to try and hold that for 30 seconds. Okay, can you handle 09:37 that all right? Maybe. Hopefully Okay, there is 10 seconds and 09:47 15. Hanging in there. You don't look like you're struggling too 09:57 much. Okay, you're fine. There's 25, 26, 27, 28, 29 and 30. Good. 10:07 Put your arms down. Okay now we're going to bring one arm up 10:10 and bring it across. We're going to stretch the muscles we just 10:16 worked. You should feel that in your shoulder area. Feel that 10:21 stretch. Now let's go to the other one. Okay good. 10:32 Now we're going to work the muscles up around the upper 10:34 which are called the trapezius muscles. They come off each 10:36 side. We take the hands out in front of us and we're just going 10:40 to raise up like this and push down, elbows up and push down. 10:45 This is a very simple movement but very effective because 10:49 people tend not to use these muscles very frequently in an 10:56 isolated fashion. Nice smooth motion. Elbows don't really need 11:05 to come up much higher than shoulder height. Okay, keep it 11:14 going. And we're going to go for 5 more, 3 more, good and last 2 11:30 and 1 more. Good. Okay, just relax now. Now we're going to 11:35 turn our head to the side and stretch the muscles of the neck. 11:44 There, turn the other way now and turn and turn. One more time 11:53 each way, turn and turn. Good. Now we're going to work our arms 11:59 and the way we're going to do that is we're going to put one 12:04 hand on our wrist with the palm up. Then curl our arm up and 12:10 push back down. You focus on how hard you want to work. You can 12:16 make it a real aggressive thing if you want to, or if you need 12:20 to you can just go through the range of motion, or if you want 12:23 to use a dumbbell; that can be effective as well or a Clorox 12:27 jug or a heavy can of soup, whatever you want to do. 12:33 Okay, make sure we keep contracting that biceps as we 12:39 pull up. Not bad, good. How we doing there? Pretty good. Both 12:46 of you have pretty good biceps. Okay let's try and do 5 more. 13:00 And 2 more. Okay, switch it. Good. Try to get a good full 13:14 range of motion. That's the big key to this exercise, get good 13:20 range of motion. Good. You two are doing excellent. Giving 13:26 yourselves a good workout there. Do you feel that at all? Good. 13:45 How about you? Okay let's go 8 more and 3 more. Good, all right 13:56 Now what we're going to do is we're going to do a similar type 14:06 action, except this time we're going to have our palm 14:09 underneath us and we're going to brace here and we're going to 14:11 brace here and we're going to push down and bring it back up, 14:17 push down, bring it up. Good. In this one, you want to feel 14:24 it working the back of the arm. You're pushing pretty hard, 14:31 you're doing good. Okay. Any time we work muscles we want 14:36 to make sure we get a nice balance of strength. So we just 14:40 worked the biceps and now we're working the triceps. Any time 14:43 you look at the strength of a joint, the antagonistic muscle 14:47 has to be strong as well as the contracting muscle. So any time 14:51 a muscle flexes, there's another one that's extending. So we want 14:54 to make sure that both sides are equally strong and that helps 14:58 us to avoid injuries or stresses that cause tendinitis and other 15:12 problems. Okay. Do 5 more and 2 more. All right switch. Okay. 15:20 Now you notice here that both gals have their wrist just a 15:26 little differently rotated because in the triceps Theresa's 15:32 is a little bit up which is all right and Kim's is pretty much 15:36 going flush down and either way will work just fine because the 15:43 triceps is still going through contractions. I have to be real 15:49 careful with my counting today though because Kim is an 15:54 accountant, so she'll nail me if I don't count right. Okay, 16:02 let's go 5 more and 2 more. All right good job. Just let the 16:08 arms just kind of shake out now. Now we're going to do some leg 16:15 work. Since you're right in front of the chairs, you're 16:16 probably wondering why they're there. Well we will get to use 16:19 those in a moment. What I want you to do is when we assume 16:21 somebody has ankle pain we know that sometimes it's hard for 16:24 them to stabilize themselves or keep themselves in a proper 16:27 position. But we're going to try and do some squatting but we're 16:29 going to use those chairs as first of all a guide for how 16:33 far down we're going to go, but the second thing we're going to 16:36 do is just in case somebody collapses in a heap they're not 16:38 going to land on the floor, they'll simply land in a chair. 16:40 Okay. So what we want to do is cross your arms across the 16:43 chest, get the feet apart and have the toes turned out just 16:47 slightly. I want you to squat down, push your hips back 16:50 as you squat down until you barely feel the chair and 16:54 then stand back up again. Okay down, now up. Now you don't 16:58 want to sit down, you just want to barely touch and come back 17:02 up. Okay go ahead. Push the hips back. You want to try and avoid 17:05 having your knees come out at all. The first motion is to sit 17:09 back. The knees stay in one spot. There you go; that's 17:12 better. Now back up. Very good. Okay good. A lot of times in 17:19 life you see people falling into chairs. They can no longer 17:25 sit down because they don't have enough strength to lower 17:30 themselves down and get back up comfortably so we find that 17:33 they fall into a chair and then have to help themselves get 17:37 back up. Okay so keep focusing on pushing your hips back as 17:45 we do that. Good. Fun huh? You're at a disadvantage over 17:50 Kim you know. She doesn't have to go down as far as you do. 17:55 Okay, let's go; keep going, let's do 10 more, 1, right back 18:01 down into it, 2 and 3, don't come all the way up, now back 18:06 down, 4. This way we keep the tension on the thighs and make 18:11 it even more fun, or more difficult, one of the two, same 18:19 thing and down, 7, and down, 8, 2 more times, 9, last one. 18:25 Good. Now come back. Now just go part way down. We're going 18:30 hold that for 15 seconds. There's 5, hang in there, 18:38 this is the good part. This is where the investment pays 18:45 off. And 11, 12, 13, 14, 15. Go ahead and sit in the chair. 18:50 Okay, and while you're sitting in the chair there, I want you 18:54 just to sit back and pull a knee up toward your chest and 18:58 just stretch a leg out a little bit. Pull it up. Okay 19:01 good. Just grab right around your knee and pull it up. 19:06 There you go, good. Okay and just hold that nice steady 19:11 stretch. All right now, switch over. Okay good. Go ahead and 19:20 put your legs back down. Now what I want you to do is put 19:28 your right foot out and I want you to pretend there is some 19:34 type of marking instrument off your toe and you're going to 19:39 draw the entire alphabet in capital letters. Okay go ahead. 19:44 Just by using your foot though, not your whole leg, 19:48 just your foot. There you go. Okay, let's see how we do there. 19:57 By drawing the alphabet in capital letters by just using 20:01 the foot, your ankle is going to go through every conceivable 20:06 motion it will ever go through and so this is an excellent way 20:10 of keeping ankle flexibility or just going through ankle 20:15 rehabilitation. Sometimes physical therapists will have 20:19 you do this in a box of warm sand, which actually feels 20:23 quite nice and you draw the alphabet in the sand. The warmth 20:27 feels good on your ankle but also the sand gives you 20:30 you resistance as you draw the alphabet. So if you're starting 20:34 to lose flexibility of your foot and you want to maintain that 20:38 this is an excellent way of doing that by just drawing the 20:42 alphabet with your foot once a day. Did you get through there? 20:49 Where are you at? U, oh. You know, it's often hard to tell, 20:57 you really can't tell by watching somebody what letter 21:02 they're on. Okay, other foot. Now we're not doing this in 21:08 in shorthand so just in case any of you are good at that 21:16 Okay good. Also for those that battle ankle pain using the 21:22 modalities of hot and cold are very beneficial. Often times 21:29 if people have some inflammation the first thing they want to do 21:32 is go right to the heat when the reality is if it's a fresh 21:35 injury, you want to use ice and after about 48 hours you can 21:39 start using hot and cold. Usually I try and recommend 21:44 they end up with cold even though they prefer warm. Okay. 21:48 How we doing there, where are you at? P. Where are you at? 21:56 K. That's fine. We're not in a race. That gets a little 22:04 awkward and if you have trouble doing the whole alphabet, just 22:06 stay with it. The more you do it the more comfortable it'll 22:09 become and the easier you'll find your ankle going through 22:13 these ranges of motion. This will not stretch the ligaments 22:16 out as people have probably heard before, if a person 22:19 sprains their ankle several times the ligaments start to 22:21 get a little loose and they start having problems. 22:23 Now the next thing we're going to do is we're going to stand 22:26 up, and I hate this one because I don't do very well at it. I'll 22:29 see if I can do better this time. We're going to plant one 22:31 foot on the ground and we're going to lift the other foot 22:33 up and just try and balance ourselves for 30 seconds. 22:35 Ready, go. This is always a killer for me. I didn't do very 22:41 well last time. She's making me feel okay here. Oh no, they got 22:46 to do the close up of my feet. That always takes me out. 22:49 Okay there's 15 seconds. And 21, 2, 3, 4, 5, 6, 7, 8, 9, 10. Yes! 23:11 I did it, finally. Okay, let's switch. Oh, oh, I think I'm 23:21 going to be a one foot wonder. We won't count the hops. There's 23:28 10. Hang in there. This looks simple. If you think it is, 23:36 try it. It's not quite that easy. 20. Unfortunately if I 23:43 go down everybody will probably go and 30. Okay. I sprained 23:48 this ankle. Oh you sprained that ankle. Okay, so you can 23:53 see it's still weak then. Okay well that's good. Well it's 23:56 not got but at least you see why we're doing this because 23:59 it helps you get that strength back in it. Okay. What we're 24:02 going to do now is we're going to put our hands behind the 24:04 back. We're going to do some abdominal crunches. The way 24:06 we're going to do it is we're going to crunch from here. 24:09 Then we're going to bend over, come up, come up, hold that 24:13 crunch, then lean back. Okay. Crunch over, lean forward, 24:18 up and then lean back. Crunch over, and all the way over, 24:26 up, back. Blow out as you come forward, bend over, up, back 24:34 again. Blow out, crunch, up and back. Good. Keep going. 24:42 And back, over, up and back. Good. Let's do 3 more. And 2 24:56 more. And last. Okay good. All right, now what we're going to 25:05 do is we're going to do some calf work. Step back and press 25:10 the heel to the ground and then we're going to go up and down 25:16 on the toe, way up and then back down. Whenever we deal 25:21 with a joint, if somebody says I have weak ankles, all joints 25:25 are weak because joints are simply connected by ligaments. 25:28 It's the tendons that are crossing the joint which give 25:32 give the joint strength. So in this case we know that the calf 25:37 muscle goes into the Achilles tendon which goes all the way 25:41 down into the heel. So if we have good strong calf muscles 25:50 it will help our ankle situation Now let's do 2 more and now 26:06 let's switch sides. Okay push. Good, keep going, and 5 more. 26:19 And 2 more. Good. Okay. I'm going to have you do just one 26:27 more exercise. I want you to sit back in the chair for a 26:34 moment, put both legs out straight. Now pull your toes 26:40 toward you and push out and up and down. We're just going to 26:48 do 15 of those. That's 5, good, 6. Now this is working the 26:54 anterior tibialis which is the front. Once again these muscles 27:00 cross down to the ankle as well. How many are we on, 27:06 Kim? Okay I knew you would've lost track. And one more. 27:12 Okay good. Okay, ladies, thank you. That'll be it for today. 27:16 Ankle injuries and foot problems don't have to keep you sidelined 27:23 so you can't do the normal things in life you'd like to do. 27:25 If you simply get into a regular exercise program 27:28 doing the range of motion of the ankle, you'll find amazing 27:32 things happen. Beyond all things you want to remember to do it 27:36 for the right reason. Remember Philippians 4:13 which says, I 27:39 can do all things through Christ who strengthens me. As long 27:42 as we do things all to the glory of God, we can expect great 27:46 blessing. So stay with it. God bless you. 27:48 We'll see you next time. |
Revised 2014-12-17