@myppphysio: 𝐅𝐚𝐬𝐚 𝟏: 𝐊𝐮𝐫𝐚𝐧𝐠𝐤𝐚𝐧 𝐒𝐚𝐤𝐢𝐭 & 𝐁𝐞𝐧𝐠𝐤𝐚𝐤 (𝟎–𝟑 𝐇𝐚𝐫𝐢) ✅ Rest (kurangkan aktiviti yang menyakitkan) ✅ Ice 15–20 minit, 3–5 kali sehari ✅ Compression bandage ✅ Elevation (tinggikan kaki) 𝐅𝐚𝐬𝐚 𝟐: 𝐊𝐞𝐦𝐛𝐚𝐥𝐢𝐤𝐚𝐧 𝐏𝐞𝐫𝐠𝐞𝐫𝐚𝐤𝐚𝐧 (𝟑–𝟕 𝐇𝐚𝐫𝐢) 🔄 Ankle Circles (10–15 kali setiap arah) 🔄 Alphabet Exercise (lukis huruf A-Z menggunakan kaki) 🔄 Calf Stretch (30 saat × 3 ulangan) 𝐅𝐚𝐬𝐚 𝟑: 𝐊𝐮𝐚𝐭𝐤𝐚𝐧 𝐎𝐭𝐨𝐭 (𝟏–𝟑 𝐌𝐢𝐧𝐠𝐠𝐮) 💪 Resistance Band Ankle Exercise ➡️ Dorsiflexion ➡️ Plantarflexion ➡️ Inversion ➡️ Eversion 3 set × 10–15 ulangan 𝐅𝐚𝐬𝐚 𝟒: 𝐋𝐚𝐭𝐢𝐡𝐚𝐧 𝐊𝐞𝐬𝐞𝐢𝐦𝐛𝐚𝐧𝐠𝐚𝐧 ⚖️ Single Leg Stand (30–60 saat) ⚖️ Single Leg Stand dengan mata tertutup ⚖️ Balance Pad Exercise 𝐅𝐚𝐬𝐚 𝟓: 𝐊𝐞𝐦𝐛𝐚𝐥𝐢 𝐁𝐞𝐫𝐬𝐮𝐤𝐚𝐧 🏃 Jogging ringan 🏃 Side Shuffle 🏃 Hopping Exercise 🏃 Agility Drill 𝗕𝗶𝗹𝗮 𝗣𝗲𝗿𝗹𝘂 𝗕𝗲𝗿𝗷𝘂𝗺𝗽𝗮 𝗙𝗶𝘀𝗶𝗼𝘁𝗲𝗿𝗮𝗽𝗶? ❌ Bengkak teruk ❌ Tidak boleh menampung berat badan ❌ Sakit melebihi 1–2 minggu ❌ Kerap terseliuh berulang 𝑨𝒏𝒌𝒍𝒆 𝒔𝒑𝒓𝒂𝒊𝒏 𝒃𝒖𝒌𝒂𝒏 𝒔𝒆𝒌𝒂𝒅𝒂𝒓 𝒕𝒆𝒓𝒔𝒆𝒍𝒊𝒖𝒉 𝒃𝒊𝒂𝒔𝒂. 𝑹𝒆𝒉𝒂𝒃 𝒚𝒂𝒏𝒈 𝒃𝒆𝒕𝒖𝒍 𝒎𝒆𝒎𝒃𝒂𝒏𝒕𝒖 𝒎𝒆𝒏𝒈𝒖𝒓𝒂𝒏𝒈𝒌𝒂𝒏 𝒓𝒊𝒔𝒊𝒌𝒐 𝒌𝒆𝒄𝒆𝒅𝒆𝒓𝒂𝒂𝒏 𝒃𝒆𝒓𝒖𝒍𝒂𝒏𝒈 𝒅𝒂𝒏 𝒎𝒆𝒏𝒈𝒆𝒎𝒃𝒂𝒍𝒊𝒌𝒂𝒏 𝒌𝒆𝒔𝒕𝒂𝒃𝒊𝒍𝒂𝒏 𝒃𝒖𝒌𝒖 𝒍𝒂𝒍𝒊. 𝑫𝒂𝒑𝒂𝒕𝒌𝒂𝒏 𝒑𝒆𝒏𝒊𝒍𝒂𝒊𝒂𝒏 𝒅𝒂𝒏 𝒓𝒂𝒘𝒂𝒕𝒂𝒏 𝒇𝒊𝒔𝒊𝒐𝒕𝒆𝒓𝒂𝒑𝒊 𝒖𝒏𝒕𝒖𝒌 𝒑𝒆𝒎𝒖𝒍𝒊𝒉𝒂𝒏 𝒚𝒂𝒏𝒈 𝒍𝒆𝒃𝒊𝒉 𝒄𝒆𝒑𝒂𝒕 𝒅𝒂𝒏 𝒔𝒆𝒍𝒂𝒎𝒂𝒕. 𝑷𝒖𝒍𝒊𝒉 𝒅𝒆𝒏𝒈𝒂𝒏 𝒃𝒆𝒕𝒖𝒍, 𝒆𝒍𝒂𝒌𝒌𝒂𝒏 𝒂𝒏𝒌𝒍𝒆 𝒔𝒑𝒓𝒂𝒊𝒏 𝒃𝒆𝒓𝒖𝒍𝒂𝒏𝒈! 📍 MYPP Physiotherapy & Rehab Centre 📞 WhatsApp: 013-837 5354 #anklesprain #AnkleRehab #physiotherapy #fisioterapi #sportsinjury

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Monday 01 June 2026 02:30:43 GMT