When the foot gets twisted beyond its range of motion, the ligaments attached to bones in the leg, foot, and ankle stretch or tear leading to sprained ankle. These can be very painful. While sprained ankles need time to heal, it is also important to strengthen the muscles around the ankle to help it recover and prevent further sprains.
For minor or moderate sprains, most people can start exercising their sprained ankle after a few days of rest. Following an injury, the ankle is going to be stiff and have a limited range of motion. Therefore it is essential to perform exercises to help restore a normal range of motion. Flexibility, strengthening, and balance exercises can help keep that from happening.
Flexibility training can loosen up tight leg muscles. Try these stretches:
Calf stretch:
- Stand about 2 feet from a wall, facing the wall.
- Place hands on the wall about shoulder-width apart.
- Put one foot behind the other – toes pointed straight ahead.
- Keep back leg straight and both heels down.
- Gently bend front knee until the stretch is felt on the back of the other leg.
- Reverse the order of feet and repeat to stretch both legs.
Heel stretch:
- Sit down on the floor with knee bent slightly. Loop a towel around the top of foot.
- Gently pull back until the stretch is felt in the calf and heel.
Do these exercises six times a day for each leg, especially after exercise or another activity.
Leg-Strengthening Exercises
Strong leg muscles keep the ankles more stable. Grab a chair and take a seat to work the front and inner sides of the shins.
Front “push-out:”
- With the chair beside a wall, hold the foot flat on the floor and against the wall.
- Push the foot against the wall and hold for 3 seconds.
Front “push-up:”
- Put the injured foot flat on the floor.
- Place the heel of the other foot on top of the hurt one.
- Push down with the top heel while pushing up with the other foot.
- Hold for 3 seconds.
- Repeat on the other foot.
Inner “push-in:”
- With the feet flat on the floor, push them against each other.
- Hold for 3 seconds.
- Do three sets of 20 reps most days of the week.
Balance Exercises
Good balance reduces the odds of hurting the ankles. Do this exercise to stay steady on the feet:
- Stand on one leg as long as possible (up to 30 seconds).
- Switch to the other leg and do the same thing.
- Repeat three to five times on each leg.
- Make it more of a challenge by doing something while standing on one foot -- like brushing your hair or talking on the phone.
Need more advice or treatment? Many health care experts at antarnaad are always here to help you out. Antarnaad is a growing network of experienced physiotherapists, providing treatment for all the conditions. For more information visit our website www.antarnaad.net or call our consultant: Mb: 9899700187
