2-Week Rehabilitation Program Post Platelet-Rich Plasma (PRP) Treatment for Ankle Arthritis

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This program is designed to reduce pain and inflammation, improve joint mobility, and progressively strengthen the muscles around the ankle to enhance stability and function while protecting the joint.

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General Guidelines

1. Protect the ankle: Avoid high-impact activities, prolonged weight-bearing, or twisting motions.

2. Pain management: Use ice or heat therapy as needed for discomfort or swelling.

3. Gradual progression: Begin with gentle mobility exercises and progress to strengthening as tolerated.

4. Monitor symptoms: Discontinue exercises if pain, swelling, or stiffness worsens, and consult your healthcare provider.

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Week 1: Pain Management and Gentle Mobility

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Goals:

• Minimize pain and inflammation

• Restore gentle ankle mobility

• Prevent stiffness

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Day 1–3: Rest and Recovery

• Activity:

  • Limit weight-bearing activities as advised. Use a brace or supportive footwear if recommended.

  • Elevate the foot to reduce swelling when resting.

• Pain Management:

  • Apply ice packs for 15–20 minutes, 2–3 times daily, to reduce inflammation.

  • Use heat therapy for stiffness or muscle tightness if there is no swelling.

• Passive and Gentle Active Mobility:

  • Ankle Pumps: Sit or lie down and flex your foot up and down to promote circulation. (10 reps, 2 sets)

  • Toe Curls: Curl and extend your toes to improve flexibility in the forefoot. (10 reps, 2 sets)

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Day 4–7: Gentle Mobility and Isometric Activation

• Mobility Exercises:

  • Ankle Circles: Move your ankle in circular motions, clockwise and counterclockwise. (10 reps each direction, 2 sets)

  • Towel Stretch: Sit with your leg extended and loop a towel around the ball of your foot. Gently pull your foot toward you. (Hold for 15 seconds, 3 reps)

• Isometric Strengthening:

  • Isometric Dorsiflexion: Press the top of your foot against a stable object without moving your ankle. (Hold for 5 seconds, 5 reps)

  • Isometric Plantar Flexion: Push the sole of your foot against a resistance (e.g., the floor or your hand). (Hold for 5 seconds, 5 reps)

  • Isometric Eversion/Inversion: Use your hand or a stable surface to apply gentle resistance as you try to rotate your ankle outward or inward. (Hold for 5 seconds, 5 reps each direction)

• Postural Awareness:

  • Maintain neutral foot alignment when standing or walking to avoid undue stress on the ankle joint.

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Week 2: Progressive Strengthening and Functional Mobility

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Goals:

• Strengthen muscles around the ankle

• Improve joint stability and endurance

• Enhance functional movement

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Day 8–10: Light Strengthening and Stability

• Active Mobility:

  • Heel-to-Toe Rocking: While standing, gently rock back and forth from your heels to your toes. (10 reps, 2 sets)

  • Seated Alphabet Writing: Use your foot to “write” the alphabet in the air, which promotes mobility. (1 full alphabet, 2 sets)

• Strengthening:

  • Theraband Resistance: Use a resistance band for controlled ankle movements:

    • Plantar Flexion: Push your toes downward against the band. (10 reps, 2 sets)

    • Dorsiflexion: Pull your toes upward against the band. (10 reps, 2 sets)

    • Inversion: Rotate your foot inward against the band. (10 reps, 2 sets)

    • Eversion: Rotate your foot outward against the band. (10 reps, 2 sets)

  • Calf Raises: Stand and lift your heels off the ground, then lower slowly. (10 reps, 2 sets)

• Dynamic Stability:

  • Balance on One Leg: Stand on the affected leg, using support if necessary. Hold for 10–15 seconds, then switch legs. (3 reps each side)

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Day 11–14: Functional Strength and Endurance

• Strength and Stability:

  • Single-Leg Heel Raises: Perform calf raises on the affected leg. (5 reps, 2 sets)

  • Toe Taps: Stand on the affected leg and gently tap your other foot forward, to the side, and backward. (10 reps, 2 sets)

• Balance and Proprioception:

  • Wobble Board/Balancing Pad: Stand on a balance board or pad to improve stability. Progress from two feet to one foot as tolerated. (30 seconds, 2 reps)

  • Dynamic Balance: Walk heel-to-toe in a straight line, focusing on control. (10 steps, 2 sets)

• Aerobic Conditioning:

  • Incorporate low-impact activities like walking or cycling for 10–15 minutes to improve joint mobility and overall fitness.

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Additional Recommendations

1. Hydration and Nutrition: Consume an anti-inflammatory diet rich in omega-3 fatty acids, fruits, and vegetables to support joint health.

2. Pain Management: Transition to heat therapy for residual stiffness or soreness in Week 2.

3. Footwear: Use supportive and cushioned footwear to reduce stress on the ankle during daily activities.