ankelskade-optraeningsoevelser (PH Indholdsside)

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      <HtmlField Name="FactContent"><![CDATA[<h2>Fakta</h2>
<ul>
    <li>Forvridninger ved ankelleddet er nogle af de hyppigste sportsskader </li>
    <li>Forstr&aelig;kninger og delvise overrivninger af ledb&aring;nd med h&aelig;velse og lokale bl&oslash;dninger kan give stivhed omkring leddet, hvis du ikke gennemf&oslash;rer en systematisk genoptr&aelig;ning </li>
    <li>Genoptr&aelig;ningen omfatter bev&aelig;ge&oslash;velser, der normaliserer leddets bev&aelig;gelighed og senere styrke&oslash;velser</li>
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      <HtmlField Name="PageContent"><![CDATA[<h2>Hvorfor skal anklen genoptr&aelig;nes efter en ankelskade?</h2>
<p>&Oslash;velser g&oslash;r anklen st&aelig;rkere, sikrer god bev&aelig;gelighed og bidrager til at forebygge nye skader.</p>
<h2>Hvilke &oslash;velser skal jeg lave? </h2>
<p>Du skal udf&oslash;re en r&aelig;kke forskellige &oslash;velser efter, at den mest akutte fase af ankelskaden er ovre. Det vil sige, at du begynder efter 48-72 timer. </p>
<p>Det kan v&aelig;re n&oslash;dvendigt at forts&aelig;tte med disse &oslash;velser i cirka 1 uge. Herefter kan du begynde med nogle mere belastende &oslash;velser.</p>
<h3>Cirkel&oslash;velser</h3>
<p>Sid ned p&aring; gulvet med benene foran. Bev&aelig;g anklerne fra side til side, op og ned og i cirkler. Udf&oslash;r 10 cirkler i hver retning mindst 3 gange om dagen.</p>
<h3>"Skrive&oslash;velser"</h3>
<p>Brug storet&aring;en som "blyant". Pr&oslash;v at skrive bogstaverne i alfabetet i luften. Skriv hele alfabetet 2-3 gange per dag.</p>
<h3>T&aring;str&aelig;k</h3>
<p>Tr&aelig;k t&aelig;erne bagover og opad, mens du holder kn&aelig;et s&aring; ret, som du kan. Hold denne stilling i 15 sekunder. G&oslash;r dette 10 gange daglig.</p>
<p>G&oslash;r det samme med t&aelig;erne b&oslash;jet nedover, mens du holder kn&aelig;et s&aring; strakt som muligt. Hold stillingen i 15 sekunder. </p>
<p>G&oslash;r det 10 gange dagligt.</p>
<h3>Rotationer</h3>
<p>Vrid foden indad, indtil du ikke kan udholde det l&aelig;ngere. Hold denne stilling i 15 sekunder. Str&aelig;k foden ud igen. Vrid foden udad, indtil du ikke kan udholde det l&aelig;ngere, og hold stillingen i 15 sekunder. G&oslash;r dette 10 gange i begge retninger.</p>
<h3>Steppe&oslash;velser</h3>
<p>S&aelig;t den skadede fod p&aring; det f&oslash;rste trin p&aring; en trappe og den raske fod p&aring; gulvet. Str&aelig;k langsomt kn&aelig;et p&aring; den skadede fod, mens du samtidig l&oslash;fter den raske fod fra gulvet. S&aelig;t langsomt den raske fod ned p&aring; gulvet. </p>
<p>G&oslash;r dette 3-5 gange mindst 3 gange om dagen.</p>
<h3>Styrke&oslash;velser</h3>
<p>Sid p&aring; en stol med benet strakt ud foran dig. Bind et elastisk &oslash;velsesb&aring;nd sammen, s&aring; det bliver dobbelt og bind en knude. F&aelig;st knudedelen af b&aring;ndet rundt om et stoleben og den anden del rundt om den nederste del af den skadede fod. Hold h&aelig;len nede p&aring; gulvet, f&oslash;r foden fremad og hold stillingen i 10 sekunder. Set foden ret foran dig igen. F&oslash;r foden indad og hold stillingen i 10 sekunder. </p>
<p>Gentages mindst 10 gange i hver retning 2-3 gange daglig.</p>
<p>Sid p&aring; en stol med den skadede fod p&aring; gulvet. H&aelig;v langsomt h&aelig;len p&aring; den skadede foden, mens du holder t&aelig;erne p&aring; gulvet. S&aelig;nk h&aelig;len ned p&aring; gulvet igen. </p>
<p>Gentag dette 10 gange mindst 2-3 gange om dagen. Efterh&aring;nden som du bliver st&aelig;rkere, kan du st&aring; p&aring; den skadede fod i stedet for at sidde p&aring; en stol, og s&aring; h&aelig;ve h&aelig;len. Den raske fod skal hele tiden forblive p&aring; gulvet.</p>
<h3>Balance&oslash;velse</h3>
<p>St&aring; op og placer en stol ved siden af din raske fod for at kunne holde balancen. Den raske fod l&oslash;ftes op fra gulvet. St&aring; p&aring; den skadede fod i 30 sekunder. Efter nogen tid kan du langsomt &oslash;ge dette op til 3 minutter ad gangen. Gentages mindst 3 gange om dagen.</p>
<p> For at g&oslash;re dette lidt mere kr&aelig;vende, kan du g&oslash;re det med lukkede &oslash;jne.</p>
<h2>Vil du vide mere?</h2>
<ul>
    <li>
    <a href="~/link.aspx?_id=15B7FC2E03B54E139AA2789AA52BEBF2&amp;_z=z">Ankelskade</a> </li>
</ul>
<h3>Tr&aelig;ningsfilm for underben og fod</h3>
<ul>
    <li><a href="~/link.aspx?_id=1F6D4E5CBD3F4692BA93BE7541182DB7&amp;_z=z">&Oslash;velsesprogram, 3 &oslash;velser</a><br>
    <br>
    <a href="~/link.aspx?_id=66FD9B729628437E98D9A0A38C191DB8&amp;_z=z"><img alt="" src="E5F85279BD074A85A25EAE999BECACD2-135-84" style="height: 84px; width: 135px;" height="84" width="135"></a></li>
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AuiNkh+I/8UyioA/4p4Jjkw48gqQBDETlFbd+R9Kt9PdL7zOllbH/AI/IxBBLGvfhLM0saN/l+n8P7PHKtPoRi2BMofw45+rg/qy+v/N4kyzksHvfza/Jb8qtNurPyhXX9bnJaZopnn9WXb4p71+acT/LBz+L/da5m8Au6DRbxf8AM/8AxB57gP5kQ3cmp6XRYb2z256Xx/3X6a9IAx+JvtfF6js/PnmDg1tZfBy+jL/k/wCZlj/R/pMzHaxyeaMoA279M2JYBmPlP8vrrU2iu75WS3BDLbqpLPQ1HM/srmNkzjo5EMPe9hg0aUKtIiDQbcSAPoGY5m38Ka2ljLF+w5J6niciZp4UzS3egPB/+BpjxrwvTdFSn5cyLQ/7y3e3fdpMyon0W40h63//1u/+enVBZVBLH1aAf7Dc5Rm6N2JiaThhyDbD8Mxm+lUSScQwKsp3qDhVsXI4hqihPWvjg4lpxcFtwK9aE9flhtaX8ojGGJ+E9CDX78NilpTuLO2lAVgAW+yRRgfuxQ8q/PLTdV07yqsukgCKeb0tTdCeawMvw0/yGf4ZT/LmRhq92nJdbPnaWJwaVHyX7OZhcZTWOm/fAln/AOTGr69p3mtjp9jNf6XfQSW+q2yLWKVCp4ci37vkrfD/AKrMuajtnSjPioHhyQkJY5/zHI020v6LM/Jv5GTWt3Jqesxqv71ms9ORuXpxliVUtSjFV2y+eWRiO/8Ai/pNkMYBevWGkRQQqiKYUUbKVA/VlQ3bCiWSWNTxQP8A5IBB+/E2FFNosx3MJT6R/HAL7kmu9XoOPxD8Bk6Ysy0sL/g1x29G4/4k+ZMfoceX1v8A/9fvfn9ORsNq/wB9/wAaZjajo34OrExF2oPnmLu5GziFU0Iqev2eX34VXBgR/d0+QOH4IcRXb8CK/rGCkgqgLgdAR3Q7g4d1VbYsrs4CgkUox3xjsiSnqdjbahbPBdxRyxOCrqSCCDsckSUB55N+QH5eSytJ6M8QZuRjiuCq79gN9skM0x1Y+HHuRtj+SP5Z2jcv0Qty3X/SZ3k/AkYnLM9V8OPczGwsNP02FYLGzgtoIxRIoQqgfQMrJZ0rmZx+wv8AwQx4lpY87gfYA+kY8RTwrPWlO6x8qeBrg4ivC71pf98Nh4j3LwtGWTvA/wCOPEe5aZtpbN/gp2KEH0Ln4D16vmXH+7caQ9b/AP/Q9BedpRGbKrha+r17/YyrKW3GGK/WYiaetX5f7WUcTbS71oqf3j/RXGwtNieGlP3nyxsJpyzwKKFXBPXcf1wWFouE0A6ISQe7DBYTSslsp+Jk+JtzXHhC2u+rx/ybY8IW3CCOv92MeELbhbxA7RjfHhC2XfVo6fYH348IW2jbpWvpiuPCFtYbZa/YGPCm1kqegoZQVrseIyJFJG6HW65mgPI+DsqYBJJCtxuD0ZPoYn9WTosbDMdNDf4QcVHL0bjfenV8yYj0OPL63//R71+YNKWP8377jX7P7HXMbUdG/B1YknDh8P2/etMxejkL/wBzzStONPi65LdC7936rUpw/ZrgPNejbcODcac67dK09q/xxKVWL0+SceP+Xz8e1MI8kFEHnyPDnTvzrT6O+SN3shcvr9q8f8utP64i07O+Om1a+1afjjujZsc+/Kv047q3+9p8PX35Yd12ab61T4ePvWtcB4l2WH6z24+/XB6k7KL+vXev+w/twbp2bX0OJ506/t9a+9ckKQbUT9SqePDn/k1rX6MfSjdmum0/wc9OnoXHj4vmVH6HHl9b/9k=]]></Media>
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