Are you recovering from a foot injury? In this blog post, CRYSC Head Athletic Trainer Julie Graves has put together a step-by-step guide for an effective and healthy rehabilitation process. From decreasing swelling and pain to increasing range of motion and mobility, and increasing strength and proprioception, the guide below will assist you through every part of the healing process. By emphasizing pain-free progressions and a gradual return to play, this is your roadmap to a resilient and sustainable recovery.UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves at julie.graves@rapidsyouthsoccer.org, for assistance. Below is the at-home rehab program for foot injuries.Goals1. Once swelling and pain are manageable, you may begin increasing range of motion2. Once range of motion is equal bilaterally (compared to other ankle/foot), may begin strengthening exercises3. Once strength is equal bilaterally and there is no compensation (limping, favoring the good side, etc) the athlete may begin progressing their way back to their sportStep 1: Decrease SwellingRICE (Rest, Ice, Compression, Elevation)Ice: 20 minutes at least 3 times/dayCompression: Ace wrap all the time except during icing, shower, sleepElevation: Keep ankle raised above the heart.Do “pumps” (flexing and extending the foot forwards and backwards) for 20 minutes while highly elevated. *Do not ice directly before or after the “pumps”Step 2: Decrease PainNatural solutionsNSAIDS for no longer than 7-10 days if being used continuallyStep 3: Increase Range of MotionWrite out the ABC’s with your foot, lower cases and upper case 2xActively moving the ankle in each direction: forward, backward, and side to sideWall Touches 2×20Swinging leg 80xStep 4: Increase Strength and ProprioceptionTowel Grab: on a slippery surface (tile, hardwood) lay a hand towel down length wise away from you. Put your foot at the end closest to you with the toes on the towel and scrunch the towel towards you. Repeat 2-3x. Then, lay the towel perpendicular to yourself and scrunch the towel to the Left and then back towards the right. Be sure to keep heel on the ground for both exercises. Repeat 2-3xSingle Leg Stance on a hard surface 3×30” (seconds)Progression: Single Leg Stance on an uneven (pillow/folded up blanket) surface 3×30”Progression: Single Leg Stance on hard surface with eyes closed 3×30”Progression: Single Leg Stance on an uneven surface with eyes closed 3×30”Band exercises 2×10 in each directionNotes: Slow and controlled and only move the ankle, not the hip for the side to side exerciseCalf Raises (going on tippy toes) 2×10Toe Raises 2×20 – *Lean up against a wall and slowly and controlled lift up your toes so that you are on your heels.Here is a great article for some more ankle strengthening exercisesStep 5: Return to PlayEach phase could take 2-3 practices/days before progressingStationary Bike, low impact exercisesSoccer passing, soccer specific drillsProgression: Non-contact practiceProgression: Conditioning i.e. sprintsProgression: Full contact practice
