![]() Try to hold this for a few seconds at first. Use a countertop or chair back for support if you feel unsteady. Stand on your injured foot, lift the other foot off the floor behind you, and try to maintain your balance. As you recover strength, your brain has to regain its sense of where your ankle is and how precisely to move it. When you have a sprain, nerve fibers are damaged. Repeat 10 times, and build up to 20 times.Ī key part of rehab is regaining control of your muscles. Now slowly move your foot inward against the resistance band and bring it back. With the resistance band tied around a heavy object, hook the inside of your foot into the band. Repeat 10 times at first, and build up to 20 times. Holding on to the end of the band, turn your ankle out. Now arrange the band to also go around your good foot. Tie a loop in the end of the resistance band and hook it around your foot. You can also do this while sitting down with your ankle propped up on a rolled towel or noodle. Slowly move your foot to the outside and back. Sit or stand and hook the inside of your foot into the end of the band. Tie your resistance band around a heavy object. Now, slowly pull your foot back towards you and return it to vertical position. While sitting on the floor, hook your toes and upper foot into the band. Tie your resistance band around a heavy object such as a desk or table leg. Don’t use the band if there is any pain, or if your ankle feels wobbly. Now slowly push your ankle forward like you’re pointing your toe. Place the elastic band around the ball of your foot and hold the two ends. Prop up your ankle with a rolled-up towel or swimming noodle to keep your heel off the floor. This is a variation of the towel stretch, but with resistance. This is a simple elastic band that you can get from a sporting goods store, online, or a physical therapist’s office. These exercises require a resistance band. Once you have a good range of motion and can comfortably bear weight on your sprained ankle, it’s time for the next step - strengthening exercises. When you’re stronger, do this without holding on. As you get stronger, try doing it only with the support of one or two fingers. With your hands on a wall, countertop, or chair back, lift up your good leg behind you so that your weight rests on the leg with the injured ankle. When these become easy, you can switch to doing it only with the toes on your injured side. Remember, you only want a moderate stretch and no pain. Do about 10 of these at first and work up to 20 or more. With your feet shoulder width apart, slowly rise up on your toes and come back down. Stand with your hands in front of you, resting against a wall, countertop, or chair back for support. Repeat this 3 times, holding for 30 seconds. Keeping your back heel flat on the floor, slowly bend the knee of your good leg until you feel a moderate stretch in the calf on your injured side. Place your injured ankle about one step back and your good foot forward. Stand facing a wall or in front of a countertop and put your hands on it for support. You only need to feel a mild to moderate stretch on your calf muscle. Pull back on the towel so your toes move toward you. Wrap a towel or strap around the ball of your foot. Sit on the floor with your leg stretched out in front of you. Stretching your Achilles tendon is the next set of exercises to take up as soon as you can. Your Achilles tendon attaches the muscles of your calf to your heel bone, passing behind your ankle. A 2007 study of 102 people who had sprained ankles showed no major difference to recovery after one year from a supervised exercise program compared to standard care with unsupervised home exercises.ĭiscuss rehabilitation exercises with your doctor and do your own research to help you decide which treatment is best for you. After that, you can gradually increase the use of your ankle and begin a program of home exercises or physical therapy.įor non-athletes, doctor-prescribed home exercises alone may be just as good as a supervised exercise program. Don’t let the ice touch your skin and don’t leave it on so long that it burns you.įor many people, the rest period is about three days. Listen to your own body, and follow your doctor’s advice.įor the first few days, you’ll need to rest and apply an ice pack to your injured ankle for 10 to 15 minutes every few hours. Most people can start ankle rehabilitation exercises within three days after the ankle injury, if it’s not too severe. When to start exercises for ankle sprains
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