ankle sprain exercises
Towel stretch. Learn how we develop our content. Sit on a couch or comfortable chair. Towel curls. These are easy to do while you are at a desk or watching TV. Here are some examples of exercises for you to try. Stand on your injured foot only, hold your arms out to the sides, and close your eyes. Stretching exercises. To cure such pain, exercises are very important, but even more important is doing the right exercises. Balance for a long as you can, working up to 60 seconds. Ease off the exercises if you start to have pain. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. Keep in mind that the timing and type of rehab exercises recommended for you may vary according to your doctor's or physical therapist's preferences. Start with range-of-motion exercises and basic stretches. © 1995-2020 Healthwise, Incorporated. Place a rolled towel under the ball of your foot, holding the towel at both ends. 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.”. Hold for 15 to 30 seconds. You can get one at a sporting goods store or from a physical therapist. Even after your ankle feels better, continue with strengthening exercises and balance and control exercises several times a week to keep your ankles strong. If you feel unsteady, stand in a doorway so you can put your hands on the door frame to help you. While sitting, place your foot on a towel on the floor and scrunch the towel toward you with your toes. Now, push your hips toward the wall as you bend your front knee. Repeat 10 times. Trace the alphabet with your toe, encouraging ankle movement in all directions. Trace the alphabet 1 to 3 … A sprained ankle can develop into long-term pain and future sprains. © 2005 - 2019 WebMD LLC. Stand facing a wall with your hands against the wall about shoulder height. Try the following simple range-of-motion exercises: Towel curls. Keep your back leg straight and both heels down. Repeat 10 times. Start each exercise slowly and use your pain level to guide you in doing these exercises. Do this 3 to 5 times a day. Wrap a towel around the ball of your injured foot and pull it gently toward you so you feel a stretch in your calf. All rights reserved. If you feel unsteady, stand in a doorway so you can put your hands on the door frame to help you. Move your injured foot one step back. But talk to your doctor or physical therapist about the exact timing. Next, place the heel of your other foot on top of the injured one. 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. Some people with repeated or severe sprains can develop long-term joint pain and weakness. Stand about 2 feet from a wall, facing the wall. When you can do this for 60 seconds, try exercise number 3. You should feel a stretch in the calf of your injured leg. Let pain guide you and help you set limits on how far to push. What Causes It. Balance for a long as you can, working up to 60 seconds. Make this exercise more challenging by placing a weighted object, such as a soup can, on the other end of the towel. What is Morton’s Neuroma? Ankle alphabet. 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. You can do these exercises 3 to 5 times a day: Once you have those down, you can move on to using a resistance band, which is like a giant rubber band. Seated calf stretch. Sit in a chair, with your injured foot flat on a towel on the floor. Ankle sprains can occur during a daily routine to anyone at any age. Rehabilitation (rehab) exercises are critical to ensure that the ankle heals completely and reinjury does not occur. Do this 3 to 5 times a day. You can sit in a chair, then use another chair to support your leg, with your foot and ankle hanging over the side. Sit with your leg straight in front of you.

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