Start exercises to stretch your Achilles tendon as soon as you can do so without pain. Press your injured foot inward against your other foot. Ease off the exercise if you have more than mild pain. Although, ankle sprain is commonly seen among sports personality but it can happen to anyone. When you sprain your ankle, the right exercises can speed up recovery and help prevent sprains in the future. exercises for an ankle sprain. Trace the alphabet 1 to 3 … Seated calf stretch. Gently ... Calf stretch. Extend your leg out and trace the letters of the … Hold for 20 seconds. Continue for 2 to 3 minutes. Treating a sprained ankle can help prevent ongoing ankle problems. You can do rehab exercises at home or even at the office to strengthen your ankle. Do this a little every hour but do not push right through pain: Ankle bend – in sitting, gently pull your foot up towards you then return to neutral. Following are some examples of typical rehabilitation (rehab) exercises. Balance for a long as you can, working up to 60 seconds. Sit in a chair with your foot flat on the floor. Ankle sprains are common injuries that can result in lifelong problems. What Causes It. 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. To learn more about Healthwise, visit Healthwise.org. WebMD shows you exercises to help with range of motion, strength, balance, and stability. This information does not replace the advice of a doctor. Keep both feet flat on the floor. Towel stretch. Place a rolled towel under the ball of your foot, holding the towel at both ends. In the first week the key exercises are gentle range of movement exercises. When you can do this for 60 seconds, try exercise number 2. Continue with further rehab, including stretching, strength training, and balance exercises, over the next several weeks to months. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. When you can do this for 60 seconds, try exercise number 3. Curl your toes to grab the towel and pull it toward you. Once you can bear weight on your sprained ankle, do this instead of the seated calf stretch. Sit with your leg straight in front of you. Stand on your injured foot only, hold your arms out to the sides, and close your eyes. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. Try the towel stretch if you need to sit down, or try the calf stretch if you can stand. While still sitting, put your feet together flat on the floor. Stand facing a wall with your hands against the wall about shoulder height. Do 8 to 12 repetitions of these exercises once or twice daily for 2 to 4 weeks, depending on the severity of your injury. Stretching exercises should be continued on a daily basis and especially before and after physical activities to help prevent reinjury. When someone injures the ankle joint by twisting the ankle inward, it is termed as an ankle sprain. When you can do this for 60 seconds, try exercise number 4. An ankle sprain; odds are you have probably experienced one at some point in your life. 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. Slowly move your knee side to side while keeping your foot pressed flat. Even after your ankle feels better, continue with strengthening exercises and balance and control exercises several times a week to keep your ankles strong. Place your hands on the wall about shoulder-width apart. Rehabilitation (rehab) exercises are critical to ensure that the ankle heals completely and reinjury does not occur. You might want to try these exercises: Arthritis Research UK: âAnkle Sprain Information and Exercise Sheet.â, U.C. But talk to your doctor or physical therapist about the exact timing.
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