Body and Spirit

Ankle Injuries

Three Angels Broadcasting Network

Program transcript

Participants: Christy Soderling, Dick Nunez, Rick Nunez

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Series Code: BAS

Program Code: BAS000084


00:01 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health.
00:08 Be sure to consult your physician
00:10 before beginning any exercise program.
00:15 Ankle and foot injuries can cause
00:16 a lot of unwanted problems.
00:18 Find out what you can do for it next on "Body and Spirit."
00:50 Hello, I'm Dick Nunez, exercise physiologist
00:52 and Principal of Miracle Meadows
00:54 and Mountain State Leadership Academy in West Virginia.
00:56 Welcome to Body and Spirit.
00:58 Today we're gonna be talking about
01:00 ankle and foot injuries.
01:01 Something that not everybody experiences
01:03 but once you do have it you simply want,
01:05 you certainly want to know what you can do
01:06 about it to reverse it and to make yourself stronger
01:09 or to prevent ever having those problems.
01:11 So I believe you're ready to get started.
01:12 Helping me out today is Rick,
01:14 who is my son and also Christy.
01:16 Rick is a student in Mountain State Leadership Academy
01:18 and Christy is at Miracle Meadows.
01:21 And since we're gonna be dealing with foot injuries
01:23 and ankle injuries we're going to be doing it
01:26 from the seated position.
01:28 And we're gonna start right up by going after the target area.
01:31 We're gonna put our foot out and what we gonna do
01:34 is we gonna draw the alphabet in capital letters.
01:37 We gonna act like there is a pencil in between your toes
01:40 and you're gonna draw A and B
01:44 and C, D, E.
01:50 There is a sloppy Christy.
01:52 F, G, H,
01:58 I, J, K,
02:03 L, M, N, O.
02:10 What comes after O, Rick?
02:11 P. P, Q, R,
02:16 S, T, U, V,
02:23 W, X, Y, and Z.
02:31 Okay, why did we do that?
02:33 Mainly because when we do the alphabet in capital letters
02:37 we have to take our ankle through every
02:39 conceivable motion that we ever have to do.
02:41 So we're gonna do the other side now.
02:43 So get your pencil in your toe ready to go
02:45 and let's draw the alphabet again.
02:48 And B, and C, and D,
02:53 and E, F, G,
02:58 H, I, J,
03:04 K, L, M,
03:09 N, O, P,
03:14 Q, R, S,
03:19 T, U, V,
03:24 W, X, Y, and Z.
03:30 Good. Now if you're Chinese and watching the show
03:34 and you're trying to do the Chinese alphabet
03:35 that might be little more difficult seeing
03:37 all the little characters I've seen in that.
03:39 All right, now I just want you to turn
03:41 your ankle out and stretch that.
03:48 It's called the Steady Stretch.
03:52 Let's go for 10 more seconds.
03:54 One, two, three, four, five, six,
03:59 seven, eight, nine, ten.
04:02 Now try and turn it to the inside.
04:04 Okay, you might have to give yourself a little push
04:07 on the inside, I know I do,
04:09 in order to get little more stretch there.
04:11 Two, three, four, five, six,
04:16 seven, eight, nine and ten.
04:19 Okay, the other side. Turn it out.
04:25 You don't want to roll it out hard,
04:27 just want to turn it-- take it enough
04:28 so you feel it stretch in the ankle.
04:30 Should feel it stretch a little bit
04:32 in the ligaments and tendon area.
04:33 Five more seconds. Four, three, two, one, switch.
04:41 Little pressure right above the ankle.
04:44 Push in and ten more seconds.
04:47 One, two, three, four, five,
04:51 six, seven, eight, nine and ten.
04:56 All right, let's put our-- tuck our feet underneath us.
05:00 We're gonna push up on to our toes and down.
05:02 Up and down. The reason why you want to tuck your feet,
05:06 if you have them out here too far
05:08 you're not going to get much of a range of motion.
05:10 So by tucking our feet under we can get
05:12 a lot more range of motion.
05:14 That's gonna be real important when we're looking
05:16 at dealing with the foot and ankle.
05:18 A lot of people have problems with their feet and ankles
05:21 because of the shoes they wear.
05:23 They have to wear uncomfortable shoes
05:24 or lot of people choose to wear high heeled shoes
05:27 and that tends to shorten the Achilles tendon
05:30 and then once they take them off and try and do
05:31 something athletic they'll find that their Achilles tendon
05:34 has been shortened and they actually may badly
05:37 injure themselves by rupturing a Achilles tendon
05:38 which is a very long and painful rehabilitation.
05:43 Okay, lets go 20 more.
05:45 Two, three, this exercise will help that.
05:49 You can also do this standing on a step or stair
05:53 or just using a piece of wood
05:56 that you can elevate your foot with.
06:02 And I think we have ten more to go.
06:04 One, two, three, four, five,
06:10 six, seven, eight, nine,
06:16 and now just try and press both heels
06:18 to the ground from that position.
06:20 Press them down
06:24 and hold for ten more seconds.
06:26 One, two, three, four, five,
06:30 six, seven, eight, nine and ten.
06:35 Okay, we're gonna put one foot underneath,
06:38 go up on the toe and pull forward so you stretch
06:42 this part of your lower leg
06:48 and hold that for 10 seconds.
06:50 One, two, three, four, five,
06:54 six, seven, eight, nine and ten.
06:59 Other side.
07:04 Okay.
07:08 Ten more seconds, one, two, three,
07:11 four, five, six, seven,
07:15 eight, nine and ten.
07:19 All right, sit back with both feet out.
07:21 We're gonna play windshield wipers with your feet here.
07:25 Back and froth.
07:31 This is gonna be working your ankle and also gonna be working
07:34 on your hip as you rotate in and out.
07:42 Let's go ten more each way.
07:43 One, two, three, four, five,
07:48 six, seven, eight, nine, ten, good.
07:54 Also massaging your foot is very beneficial
07:57 and it feels really good.
07:58 You can get in there and really massage deeply.
08:00 And there's lot of massage therapist that feel like
08:02 a lot of key trigger points are down in your feet.
08:05 And people often times really enjoy a good foot massage.
08:09 So don't be afraid to do that or giving yourself
08:11 a nice warm foot bath.
08:12 All those things can be very beneficial.
08:14 If you've recently injured an area like if you just
08:17 sprained an ankle or tweaked it little bit
08:19 you don't want to go right to heat
08:20 you want to go to ice first.
08:22 Ice will stop the bleeding and the swelling and then
08:24 after about 48 hours and you can start going to heat.
08:27 Our natural tendency is we want to go straight to heat
08:29 because we think that would feel good.
08:31 Well, we'll feel good right then and there
08:32 but you'll bring your ankle out and will be very swollen up
08:35 and take much longer to heal up.
08:37 You want to go straight to the icepack.
08:39 But you don't want to leave it on there for hours at a time.
08:41 Fifteen minutes, ten minutes that's fine.
08:43 And do it like two or three times a day.
08:46 Do not put the ice on there and just leave it there
08:48 for an hour or two because you can actually start
08:49 disrupting some of your tissue.
08:51 Okay. Let's start some actual working out now.
08:55 We're going to do some leg extension.
08:58 We're gonna do this by putting the other leg on top
09:00 and extending the leg out and we are adding
09:02 some resistance by doing this.
09:04 We gonna try and do 30 repetitions.
09:05 We're bending the knee as we come down.
09:09 Seven, eight, nine, ten,
09:13 eleven, twelve, thirteen, fourteen,
09:17 fifteen, sixteen, seventeen, eighteen,
09:22 nineteen, twenty. Ten more.
09:24 One, two, three, four, five,
09:29 six, seven, eight, nine,and ten.
09:34 Good. Other side, up, up, up.
09:39 Can you feel those, Christy? Yes.
09:41 Good. Rick? Definitely.
09:43 Okay, good. Six, seven, eight, nine,
09:48 ten, eleven, twelve, thirteen,
09:52 fourteen, half way home.
09:54 One, two, three, four, five,
09:59 six, seven, eight, nine, ten,
10:04 eleven, twelve, thirteen,
10:08 fourteen and fifteen. Good.
10:12 Burns a little bit, doesn't it? Yeah.
10:14 Quadriceps have a lot of aerobic fiber in them
10:17 because your legs are up and going all the time
10:19 so they actually have a greater tendency to build up
10:22 lactic acid and still be able to move and contract.
10:25 Now lactic acid is what causes the pain
10:27 but doesn't cause muscular soreness, as many people think.
10:30 In fact the body's so effective it can take that lactic acid
10:32 and we convert it back into glucose
10:34 so we can use it again for energy.
10:36 We have to do the opposite of the quadriceps,
10:39 we're gonna do the hamstring.
10:40 Well we're gonna do it from a seated position.
10:41 Just dig our heel into the ground.
10:43 Hey, can you reach the ground?
10:45 Yes. Okay, good.
10:48 And hold that for ten seconds.
10:52 Christy is just a little bit vertically challenged
10:53 so we give her a little bit of a bad time every now and then.
10:56 It's just once in a while. Okay.
11:00 Move it about six to eight inches and pull,
11:06 pull, pull.
11:09 Five more seconds, four, three, two, one.
11:13 Foot flat down, pull,
11:17 pull, pull, steady pull.
11:21 Five more seconds, four, three, two, one.
11:25 Again let's go back out and pull.
11:29 Ten seconds each spot, its four,
11:31 five, six, seven, eight, nine, ten.
11:37 Move it six to eight inches pull,
11:41 three, four, five, six, seven,
11:46 eight, nine and ten.
11:49 Move it in, pull, one, two, three,
11:54 four, five, six, seven, eight, nine, and ten.
12:01 Switch over. Right side,
12:03 pull, two, three, four, five,
12:08 six, seven, eight, nine, ten.
12:13 Move it six to eight inches and pull.
12:14 Two, three, four, five, six,
12:20 seven, eight, nine, and ten.
12:24 Flat, pull. It's okay to reach back behind
12:29 so you can feel your hamstrings working.
12:30 Often times its very helpful training technique
12:34 to feel the muscle is working.
12:35 It's eight, nine and ten.
12:38 Back out, pull hard, three, four,
12:43 five, six, seven, eight, nine.
12:48 Move it six to eight inches and pull hard, good.
12:52 Pull, pull, dig that foot in Christy, good.
12:57 Five, six, seven, eight, nine.
13:01 Move it flat and pull hard.
13:04 Flex the hamstring. One, two, three,
13:08 four, five, six, seven,
13:12 eight, nine and ten, good.
13:15 Now let's pull a knee up towards our chest.
13:17 Stretch the muscle we just worked.
13:21 Pull it up.
13:25 Ten more seconds, one, two, three,
13:28 four, five, six, seven,
13:32 eight, nine, ten.
13:34 Now let's grab the leg this way and pull it in.
13:36 We haven't switch, we're simply taking
13:38 the other leg and modifying our stretch.
13:40 Good, ten more seconds.
13:44 One, two, three, four, five,
13:49 six, seven, eight, nine and ten, good.
13:54 Now we take the other leg.
13:56 Pull it up towards the chest.
14:00 Should feel that in your hip as you pull.
14:05 Little bit in the hamstring.
14:07 One, two, three, four, five,
14:11 six, seven, eight, nine,
14:15 get a hold of it, pull it up.
14:17 This will intensify the stretch.
14:19 You should feel it even more in the gluteal area,
14:21 especially in the hip area.
14:24 And hold for ten more.
14:26 One, two, three, four, five,
14:31 six, seven, eight, nine and ten, good.
14:38 Well, let's get a couple of breaths.
14:39 In through the nose, out through the mouth.
14:43 In through the nose,
14:46 out through the mouth.
14:47 One more time. In and out, okay.
14:52 Hands on the abdominal,
14:54 we're gonna crunch forward and then lay back.
14:59 Crunch forward and back and forward and back,
15:04 forward, back, forward, back,
15:10 forward and back, again,
15:15 back, back.
15:18 Good keep going.
15:23 We gonna do 20 more.
15:26 This is a fairly easy exercise especially
15:29 we're just sitting forward and going back.
15:31 But you're actually contracting your abdomen.
15:33 It's very effective.
15:36 Just don't do in a rocking chair because
15:39 then it will be a little bit too simple.
15:43 Since we all look like we're rocking anyway.
15:47 Ten more, crunch and back
15:50 and crunch and back, crunch, back,
15:55 there's four, back, five, back,
15:59 six, back, seven, back, contract
16:05 eight and nine, ten.
16:10 Now come forward and contract hard.
16:11 Contract it, contract.
16:18 No, no, don't hit back. I get to hit.
16:22 Okay, push back
16:27 and hold that 10 more seconds.
16:29 One, two, three, four, five,
16:33 six, seven, eight, nine, ten. Okay.
16:38 Let's do some chest work.
16:40 We're gonna squeeze the hands here.
16:41 We're gonna push out and back,
16:44 and out and back.
16:50 Good, push hard. Push the hands together.
16:54 Keep them tight and way out.
16:56 That's eight, we can do 15.
16:59 Nine, ten, eleven, twelve,
17:05 thirteen, fourteen, fifteen.
17:11 Now down push, and up and push,
17:14 up, push, good push, contract the chest
17:20 and push and push, good.
17:24 There is eight and nine and ten,
17:29 eleven, twelve, thirteen,
17:34 two more, fourteen, fifteen.
17:37 Now up, up and down, push.
17:42 Keep your hands tight together.
17:44 There's four, five,
17:48 six, seven, eight,
17:55 nine, ten, eleven,
18:01 twelve, thirteen, fourteen,
18:05 up now squeeze hard.
18:07 Just hold that. Press as hard as you can.
18:09 Press, press, press, press, keep pressing,
18:13 press, press, ten more seconds.
18:16 One, two, three, four, five,
18:21 six, seven, eight, nine and ten, good.
18:28 That feels good, doesn't it?
18:29 Yeah. All right, let's stretch back.
18:33 Don't yarn, Christy.
18:36 And bring across, pull your shoulder blades apart.
18:44 All right, back again.
18:49 Feel it stretch through your chest.
18:52 Hold five more seconds.
18:53 One, two, three, four, five
18:57 and across,
19:01 hold that.
19:05 Okay good.
19:07 All right, we're gonna lean forward.
19:08 Elbows out to our side we're gonna do our
19:11 flying chicken exercise here, okay.
19:13 Now raise your arms up and down.
19:19 This chicken's got two big a wings.
19:25 Good.
19:30 We're gonna do 20 of these,
19:32 it's 10, 11, 12,
19:37 13, 14, 15, 16,
19:43 17, 18, 19, 20.
19:48 Raised to side, and up,
19:52 and up, and up, up and up,
19:58 good keep going.
19:59 There's eight, nine, ten.
20:03 Ten more, two, three, four,
20:09 I'm not giving you much room, am I, Christy?
20:10 Five, six.
20:12 Rick was smart, he moved his chair out.
20:16 Nine and ten. Arms down in front of you
20:19 and up and down, up and down,
20:24 moving all aspects of the deltoid
20:26 which is the posterior and medial.
20:28 And now we're doing the front.
20:31 Five, six, seven,
20:39 nine, ten, eleven and twelve,
20:47 thirteen, fourteen, fifteen
20:53 and sixteen, seventeen,
20:56 three more times, eighteen,
20:59 nineteen, twenty.
21:02 Part way down hold,
21:03 just hold it there, arms straight.
21:07 And hold that for 30 seconds.
21:10 Five, six, seven,
21:12 eight, nine, ten.
21:15 Twenty more. Two, three,
21:18 four, five, six, seven,
21:22 eight, nine, ten.
21:25 Last ten, one, two,
21:27 three, four, five, six,
21:31 seven, eight, nine and ten, good.
21:35 Just roll the shoulders.
21:38 Up and around.
21:43 Five, six, we're going for 15,
21:46 seven, eight, nine, ten,
21:50 eleven, twelve, thirteen,
21:54 fourteen and fifteen.
21:57 Now the other way, one and two,
22:00 three, four, five, six,
22:04 seven, eight, nine, ten,
22:09 eleven, twelve, thirteen,
22:13 fourteen, fifteen. Shrug up and down,
22:17 up, down, up and hold,
22:20 down, up, down, up, down, up,
22:25 down, up, down, up, down, up, down.
22:32 There's ten, five more.
22:34 One, two, three, four, five.
22:40 Head down, look up, head down, look up,
22:45 down and up, down, up,
22:51 good, keep going.
22:54 And up, and up, and up,
22:59 three more, one, two, and three.
23:04 Side to side, over and over.
23:10 There's two, and three,
23:15 four, five,
23:19 six, seven,
23:23 eight, nine
23:27 and ten, good.
23:29 All right, let's do some arms.
23:30 Put your arm down between your legs
23:32 and block the elbow into the inside of your thigh.
23:34 Curl up and down, up, down,
23:38 we're doing for 20.
23:39 Three, all the way down,
23:41 four, five, six, seven,
23:47 eight, nine, ten.
23:52 Ten more, one, two,
23:56 three, four, five, six,
24:03 seven, eight, nine
24:08 and ten, good.
24:10 Switch sides, curl and curl,
24:15 good, four, five, six,
24:20 seven, eight,
24:23 nine, ten more.
24:27 Focus on the bicep.
24:29 Keep the palms up, three,
24:31 four, five, six, seven,
24:37 eight, nine, ten.
24:41 Triceps now, block the wrist and push
24:45 all the way down and up,
24:47 down and up, down and up, keep going.
24:52 There's five, six, seven,
24:56 eight, nine, ten, ten more.
25:02 One and two, three, four,
25:08 five, six, seven, eight,
25:14 nine, one more ten, good.
25:18 Side, press and press.
25:21 Focus on the triceps.
25:23 All the way down, there's four,
25:27 five, six, seven, eight,
25:32 nine, ten, ten more.
25:36 One and two, three, four,
25:42 five, six, seven, eight,
25:48 two more, nine and ten, good.
25:52 All right, let's put an arm up over the head and stretch.
25:56 Pull, steady pull, ten more seconds.
26:01 One, two, three, four,
26:05 five, six, seven,
26:08 eight, nine, ten.
26:11 Switch over, pull, pull,
26:14 pull, ten seconds, one, two,
26:19 three, four, five, six,
26:23 seven, eight, nine, ten, good.
26:28 Pull your arm up and across.
26:30 Hold that, hold it.
26:35 Ten more seconds, one, two,
26:38 three, four, five, six,
26:43 seven, eight, nine and ten.
26:48 Switch over, steady pull,
26:52 pull, pull. Ten more seconds,
26:57 one, two, three, four, five,
27:02 six, seven, eight, nine and ten, good.
27:08 All right, think we're all done. Good job.
27:15 Having foot problems does not have
27:17 to put you out of action.
27:18 Getting into regular exercise program
27:20 and taking care of yourself, getting the foot massages,
27:22 using hot and cold treatments all those things
27:25 are very beneficial for getting you back around.
27:27 If you've sprained your ankle see you doctor first.
27:29 Find out how bad it is.
27:30 Make sure you have it incapacitated for a while
27:33 until it heels up and then once you do get in
27:35 a good exercise program.
27:37 That's a fastest way to bring yourself back around.
27:39 And also whenever you exercise claim the promises of God.
27:42 In Philippians 4:13, we read "I can do all things
27:46 through Christ who strengthens me."
27:48 God bless you, keep training
27:50 and we hope to see you next time.


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Revised 2014-12-17