Ankle sprains are common and require rest, ice, compression, and elevation. Mobility exercises should be done first, followed by strength exercises. Resistance bands can be used to build strength gradually before putting full weight on the ankle.
The ankle is the most commonly injured part of the body, as it bears weight and is responsible for movement in various directions. An ankle sprain occurs when the ankle is twisted or subjected to an impact that stresses the joint beyond normal use. After enough rest, icing, compression, and elevation, it’s time to start doing exercises for a sprained ankle that will encourage mobility and help strengthen your ankle again. Mobility exercises for a sprained ankle should be tried first, well before any strengthening exercises. This will prepare the muscles in the joint for more strenuous exercises in the near future.
Mobility exercises for a sprained ankle should be performed in such a way that the exercise is stopped if you feel a significant amount of pain. An example of a mobility exercise is the toe raise, in which the injured person will stand on one foot, the non-injured one, and lift the injured ankle several inches off the ground. He or she will lift the foot so that the toes point up, bending the ankle. After holding this position for several seconds, the foot can drop to the neutral position. The injured person should not bend too far beyond the point of ankle discomfort. The opposite of this exercise is the finger drop, in which the fingers point down instead of up.
Once the mobility exercises for a sprained ankle have been performed several times, the injured person can begin the strength exercises for a sprained ankle. Simple exercises include pushing the ankle out and pulling it in against stationary objects like a door or wall. One should start by pushing out or in slightly and then building up until there is no pain in either direction. Combining such exercises with mobility exercises will give the ankle the basic strength and mobility that prepares the body for more strenuous exercises.
Resistance bands can be used as a step up to exercises where the injured person will put their full weight on the injured ankle. However, before full weight can be placed on the ankle, strength and mobility must be sufficiently restored. Resistance bands can be wrapped around the ball of the foot, and the aforementioned mobility exercises can be done again, this time with the band providing resistance against movement. One end of the resistance band can also be attached to a stationary object, with the other end wrapped around the foot. By positioning the body with the band behind, one can pull the ankle forward, improving ankle strength. By standing with your body in front of the band, different ankle muscles can be strengthened.
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