Sprained Ankle Rehab Exercises
The ankle region is the most weight bearing part of your body. It has the job of holding all of your body weight. Because of this the ankle is the most injured body part, affecting thousands every year.
When a person sprains their ankle they are 50% more likely to injure it again. Because of this high rate it is imperative that you exercise your ankle after the swelling has gone down to strengthen the ligaments and prevent another injury.
There are several exercises that you can do to strengthen your ankle. We will look at a few here that are most recommended by physical therapists.
One of the first exercises can be done while your ankle is healing, but it must be done in moderation. This exercise is called a Dorsiflexion and involves movement of your entire foot.
All you have to do is move your foot back toward you using your ankle. You will need to keep your knees straight while doing this. Continue to move your foot forward till it becomes either uncomfortable or you unable to pull it back any further.
Hold this stance for 15 seconds, then return to the normal position. Repeat 10 times.
Another exercise you can do is an Inversion. Start by turning your foot inward, by using your ankle. Do this till either you feel uncomfortable or you cannot turn it inward any more. Hold this position for 15 seconds, then return to normal position, and repeat 10 times.
Eversion is just like Inversion except you are turning your foot outward instead of inward. You will follow the same steps though. Remember to repeat 10 times.
Write the alphabet by using your big toe. You will need to sit in a chair where your foot can dangle. After you have done this use your big toe to draw the alphabet by using your ankle.
Another great exercise is the single leg stand. While holding onto a stable object, such as a chair, and stand straight up. Once you do this start shifting your weight onto the injured ankle and hold for 15 seconds. Repeat these steps 10 times.
Finally another great exercise for you to try is the seated calf raise. Here you will sit in a chair with your injured foot planted on the floor. You will then lift your injured foot up as high as you can from the back while keeping your toes planted.
Hold for 15 seconds then release, and then repeat 10 times.
There are several other exercises available for you to try. These are the exercises that are most recommended by physical therapists. No matter which exercises you chose to do, be sure you do them in moderation, while being as careful as you possible can.