What you should feel?? When performed correctly, you will feel the muscles in your inner ankle burning. You may also feel discomfort at the ankle however you need to be able to recognise the difference between muscle and joint pain. If your muscles are burning, this is a good thing. Depending on how strong your foot is you may also fatigue in the small muscles and joints of the foot.
- When you come out of a shoulder surgery
- it is very likely that you will be put into a sling just like this one
- Usually you will remain in the sling for up to 6 weeks
- and although the sling is comfortable
- the tough thing is you are not allowed to move your arm away from your body to get it into the sling.
- This is an example of what NOT to do
- Therefore you need to use passive movements to get the arm into the sling.
- An easier method is to start with the sling on a bench, and slide the arm in whilst minimising shoulder movement
- Use your good arm to put the shoulder strap in place without twisting the straps
- Clip both clips in place. Some slings differ but in essence are similar enough to apply this technique
- Make sure the clips are properly fastened to avoid a drop
- Fasten the side strap for futher safety
- Keeping the sling to your side and high enough to fully support the shoulder
- stand up and reach around with your good arm to attach the waist strap
- Click in place and make your final adjustments for comfort, remembering to keep your surgery shoulder still and to the side
- Your sling is now properly in place and should look like this
- On each strap there are velcro pads to help adjust to the correct length for your body
Main muscles targeted:
- Calf muscles
- Specifically, Soleus and Gastrocnemius
- Muscles of the foot and toes
A calf raise over a step ensures you are training full range of motion. This allows your calf muscle to develop strength throughout the entire range of motion of the ankle joint, mimicking many life-like movements. The calf raise is used to isolate the calf muscles to improve their strength. You can use any step as long as it is safe and you wont fall or slip off its surface. Having something to hold is very important for safety, even if you are agile and healthy.