Ankle injuries can happen to anyone at any point in time. One of the most common ankle injuries is an ankle sprain.
An ankle sprain is when one or more ligaments (tough tissue bands connecting your bones) of the ankle are stretched or torn. If you have a severe or repeated sprain, it can develop into long-term joint pain and weakness.
Thus, it is important to treat a sprained ankle. Consult a doctor immediately, and follow their instructions.
Usually, for the first few days, you will need to rest completely and follow the RICE (rest, ice, compress, and elevate) method for your sprain. Your doctor may also prescribe some pain medication.
Once your ankle’s swelling and pain have reduced enough for you to resume movement, you can begin a series of exercises to restore your ankle's range of motion, strength, flexibility, and stability and help prevent re-injury.
Let’s look at a few of these exercises.
Ankle Exercises
1. Ankle Circles
Sit on the floor or a chair with your legs stretched out in front of you.
Move your ankle in circles, to the left and then to the right. Do 10 circles in each direction with each foot.
2. Ankle Alphabet
Sit on the floor or on a chair. Using your big toe as a "pencil," try to write the letters of the alphabet in the air. Do the entire alphabet 2 or 3 times.
3. Toe Raises
Sit on a chair with your feet flat on the floor. Pull the toes on your right foot toward you while keeping your knee as straight as you can. Hold for 3 to 5 seconds and lower your toes.
Repeat this process with your left foot. Do this 10 to 15 times on each foot for a total of 3 sets.
4. Heel Raises
Stand with your hands in front of you, while touching a wall or the back of a chair for support.
Rise up on your toes, hold for 5 seconds, and come back down. Repeat this 10 times. You can do up to 3 sets in a day.
5. Ankle In and Out
Sit on a chair or the floor. Turn your foot inward until you cannot turn it anymore and hold it for 15 seconds. Straighten your leg again.
Turn it outward until you cannot turn it anymore and hold it for 15 seconds. Repeat this process 10 times in both directions.
6. Resisted In and Out
Tie a resistance band tied around a heavy object such as a chair or table leg. Sit or stand, and hook the inside of your foot into the band. Move your foot inward slowly against the resistance band and straighten it back. Then, move your foot slowly to the outside and straighten it back. Repeat this exercise 10 times in both directions.
7. Basic Balance
Stand and place a chair next to your uninjured leg for support. At first, stand on the injured foot for 30 seconds and lift the other foot off the ground. You can slowly increase this to up to 1 to 3 minutes at a time. Repeat this at least 3 times a day.
You can even repeat this exercise with your eyes closed as you get more comfortable on your injured foot.
Do not continue if you feel any pain in your ankle while doing any of these exercises. If the pain from your sprained ankle does not go away or usual mobility is not restored, contact a doctor immediately.
Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.