Top 10 Exercises for Recovering from Ankle Sprains
Discover the top 10 exercises to recover from ankle sprains and regain strength and mobility.
Discover the top 10 exercises to recover from ankle sprains and regain strength and mobility.
Ankle sprains are a common injury, particularly among athletes and active individuals. The good news is that with the right exercises, you can speed up your recovery and strengthen your ankle to prevent future injuries. Here are the top 10 exercises for recovering from ankle sprains:
Sit comfortably with your leg extended. Slowly rotate your ankle in a circular motion, first clockwise, then counterclockwise. This exercise helps to improve mobility and flexibility in the ankle joint.
While sitting or lying down, use your big toe to "write" the alphabet in the air. This helps to increase range of motion and strengthen the small muscles around your ankle.
Sit on the floor with your legs extended. Wrap a towel around the ball of your foot and gently pull the towel towards you, feeling a stretch in your calf and Achilles tendon. Hold for 15-30 seconds and repeat.
Stand with your feet hip-width apart and slowly lift your heels off the ground, standing on your toes. Lower your heels back down slowly. This exercise strengthens your calf muscles and the muscles around your ankle.
Stand with your feet flat on the ground and lift your toes while keeping your heels on the floor. Lower your toes back down slowly. This helps to strengthen the front part of your lower leg and ankle.
Stand on your injured foot and try to maintain your balance for as long as possible. To make it more challenging, try closing your eyes or standing on an unstable surface like a pillow. This exercise improves balance and proprioception.
Sit with your legs extended and wrap a resistance band around the inside of your foot. Hold the other end of the band and gently pull your foot inward against the resistance. This strengthens the muscles on the inside of your ankle.
Similar to the inversion exercise, but this time place the resistance band on the outside of your foot and pull your foot outward. This exercise targets the muscles on the outside of your ankle.
Stand next to a step or sturdy platform. Step sideways onto the platform with your injured foot and then step back down. This exercise helps to strengthen the muscles around your ankle and improve stability.
Using a resistance band, wrap it around the top of your foot and anchor the other end to a heavy object. Pull your toes towards your shin, flexing your ankle. This exercise strengthens the muscles on the front of your lower leg.
If you are suffering from an ankle sprain or any other injury, consider seeking the help of a Warrior Health physical therapist. Warrior Health offers modern sports medicine and physical therapy virtual care to help reduce pain, improve strength and flexibility, and get you back to your favorite physical activities. With proper treatment and care, ankle sprains can be effectively managed, allowing you to enjoy a full and active life.
