After an ankle sprain, it’s important to start doing exercises again as soon as you can. Continue for 2 to 3 minutes. While sitting, place your foot on a towel on the floor and scrunch the towel toward you with your toes. Although it will be painful, you need to keep your ankle moving. Stand facing a wall with your hands on the wall at about eye level. After visiting the doctor, you should rehabilitate your injury by exercising it as early as you can, as it's important to maintain strength and flexibility. To cure such pain, exercises are very important, but even more important is doing the right exercises. Repeat 10 times. Ankle alphabet. Stretching exercises. A sprained ankle can develop into long-term pain and future sprains. Gently ... Calf stretch. Although, ankle sprain is commonly seen among sports personality but it can happen to anyone. You might want to try these exercises: Arthritis Research UK: “Ankle Sprain Information and Exercise Sheet.”, U.C. Box jumps. Stand on your injured foot only, hold your arms out to the sides, and close your eyes. Try the following simple range-of-motion exercises: Towel curls. Hold for 20 seconds. Sit on your bed or the floor with both legs stretched out in front of you. A high ankle sprain is less common, but more debilitating than a common ankle sprain. You might be stiff and sore, but the sooner you get it moving, the quicker you’ll recover and better you’ll avoid further injury. Keep your back leg straight and both heels down. Once you can bear weight on your sprained ankle, do this instead of the seated calf stretch. Hold for about 6 seconds, then relax. How it helps arthritis, migraines, and dental pain. Practice your balance exercise at least once a day, repeating it about 6 times in each session. Repeat 10 times. Place a rolled towel under the ball of your foot, holding the towel at both ends. Your use of this information means that you agree to the Terms of Use. Push your foot out to the side against the tubing, then count to 10 as you slowly bring your foot back to the middle. Even after your ankle feels better, continue with strengthening exercises and balance and control exercises several times a week to keep your ankles strong. Now, curl your toes and push the towel back in the other direction until you reach the end of the towel. Introduction. Learn how we develop our content. Ankle sprains are common injuries that can result in lifelong problems. When you sprain your ankle, the right exercises can speed up recovery and help prevent sprains in the future. This may also be performed front to back. In the United States, a reported 25,000 people have sprained their ankles. You should avoid doing any strenuous exercises, such as running, until the pain and swelling has cleared up, but it’s important to keep moving, so that the muscles and ankle don’t get stiff. Talk to your doctor or physical therapist about the timing of strengthening exercises for the ankle. Start with range-of-motion exercises and basic stretches. Masks are required throughout all facilities. Stand about 2 feet from a wall, facing the wall. These are easy to do while you are at a desk or watching TV. Ease off the exercise if you have more than mild pain. Stand facing a wall with your hands against the wall about shoulder height. You can get one at a sporting goods store or from a physical therapist. If you feel unsteady, stand in a doorway so you can put your hands on the door frame to help you. Berkeley, University Health Services: “Ankle Sprains.”, U.S. National Library of Medicine, Journal of Athletic Training: “Rehabilitation of the Ankle After Acute Sprain or Chronic Instability.”, American Orthopaedic Foot and Ankle Society: “How to Stretch Your Ankle After a Sprain,” “How to Strengthen Your Ankle After a Sprain.”, FamilyDoctor.org: “Ankle Sprains: Healing and Preventing Injury.”, University of North Carolina Sports Medicine and Family Medicine: “Lateral Ankle Sprains.”. For these exercises, support your leg but let your foot and ankle hang freely. When you can do this for 60 seconds, try exercise number 3. When you can do this for 60 seconds, try exercise number 4. Start by sitting with your foot flat on the floor and pushing it outward against an immovable object such as the wall or heavy furniture. Complete disclaimer, William H. Blahd, Jr., MD, FACEP - Emergency Medicine, Range-of-motion exercises for ankle sprains, Strengthening exercises for ankle sprains, Balance and Control Exercises for Ankle Sprains. WebMD does not provide medical advice, diagnosis or treatment. An ankle sprain; odds are you have probably experienced one at some point in your life. Towel curls. You should feel a stretch in the calf of your injured leg. Do this 3 to 5 times a day. Rehabilitation (rehab) exercises are critical to ensure that the ankle heals completely and reinjury does not occur. What is Morton’s Neuroma? Sit in a chair, with your injured foot flat on a towel on the floor. The Achilles tendon connects the calf muscles on the back of the lower leg to the bone at the base of the heel. Start some gentle exercises once your ankle is less painful. Also, don't try these exercises if you could not have done them easily before your injury. Start stretching and doing exercises to rehab your ankle within 72 hours - though make sure to do so carefully, paying attention to your pain level. While many ankle sprains occur with sports, some of these ankle injuries occur during non-sporting activities. After an ankle sprain, it’s important to start doing exercises again as soon as you can. Seated calf stretch. Rehabilitation (rehab) exercises are critical to ensure that the ankle heals completely and reinjury does not occur. You can begin healing by walking or bearing some weight, while using crutches if needed, if you can do so without too much pain. Some people with repeated or severe sprains can develop long-term joint pain and weakness. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. In the first week the key exercises are gentle range of movement exercises. Press your injured foot inward against your other foot. Do this 3 to 5 times a day. Then move on to strength, balance, and stability exercises. Hold for about 6 seconds, then relax. You can sit in a chair, then use another chair to support your leg, with your foot and ankle hanging over the side. Towel stretch. Then, also using your toes, push the towel away from you. Wrap a towel around the ball of your injured foot and pull it gently toward you so you feel a stretch in your calf. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. You should be able to start work on your range of motion 2 or 3 days after your injury. Start each exercise slowly and use your pain level to guide you in doing these exercises. Do these exercises 3 to 5 times a day: The final step is to work on balance and coordination. After you feel comfortable with this, try using rubber tubing looped around the outside of your feet for resistance. Following are some examples of typical rehabilitation (rehab) exercises. Treating a sprained ankle can help prevent ongoing ankle problems. Sprained ankle exercises. How Long Does Coronavirus Live On Surfaces? Typically you can start them when you are able to stand without increased pain or swelling. exercises for an ankle sprain. Numerous ankle sprain exercises can be created using a box or step to jump over. Start exercises to stretch your Achilles tendon as soon as you can do so without pain. Exercises for Your Ankles. Ankle sprain exercises aim to restore pain-free range of motion to the joint, strengthen the surrounding muscles, improve proprioception and return you to full competition fitness levels. walking, can really help with recovering from an ankle sprain, so try to stay as mobile as possible. Start rehab with range-of-motion exercises in the first 72 hours after your injury. You can begin the healing by walking on your sprained ankle, even if you do so with crutches. NOTICE: This health information was not created by the University of Michigan Health System (UMHS) and may not necessarily reflect specific UMHS practices. Stand on just your injured foot while holding your arms out to your sides with your eyes open. Push down with the top heel while trying to push up with your injured foot. Trace the alphabet 1 to 3 … Place your hands on the wall about shoulder-width apart. The exercises below form part of an ankle rehabilitation program but are suitable for recovering from a number of ankle … Try the towel stretch if you need to sit down, or try the calf stretch if you can stand. You can do rehab exercises at home or even at the office to strengthen your ankle. COVID-19: Updated Visitors Policy. BryonyDique Ankle, Rehab advice, ankle, exercises, physiotherapy, rehab, sprained ankle 0 Unfortunately, ankle sprains are quite common and can be caused by a number of things. Sign Up to Receive Our Free Coroanvirus Newsletter, Feet (Human Anatomy): Bones, Tendons, Ligaments, and More. Standing calf stretch. Curl your toes to grab the towel and pull it toward you. Start each exercise slowly. Balance for a long as you can, working up to 60 seconds. If you think you would have felt unsteady doing these exercises when your ankle was healthy, you are at risk of falling when you try them with an injured ankle. To learn more about Healthwise, visit Healthwise.org. Make this exercise more challenging by placing a weighted object, such as a soup can, on the other end of the towel. Next, place the heel of your other foot on top of the injured one. © 1995-2020 Healthwise, Incorporated. But talk to your doctor or physical therapist about the exact timing. While still sitting, put your feet together flat on the floor. All rights reserved. © 2005 - 2019 WebMD LLC. Figure 5 "Alphabet" exercise 1. WebMD shows you exercises to help with range of motion, strength, balance, and stability. Stand on your injured foot only, hold your arms across your chest, and close your eyes. Try doing these exercises then putting ice on your ankle, up to 5 times a day. Trace the alphabet with your toe, which encourages ankle movement in all directions. Sit on a couch or comfortable chair.

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