3 Simple Exercises for an Ankle Sprain
A sprained ankle is an injury that occurs when you roll, twist or turn your ankle in an awkward way.
This can stretch or tear the tough bands of tissue (ligaments) that help hold your ankle bones together.
Ligaments help stabilize joints, preventing excessive movement.
A sprained ankle occurs when the ligaments are forced beyond their normal range of motion.
Most sprained ankles involve injuries to the ligaments on the outer side (lateral) of the ankle.
If there is pain present on the outside of your ankle with weight bearing, you should see your Doctor prior to performing these exercises to rule out a possible fracture.
Physical therapy has been shown as an effective treatment to reduce pain, swelling, improve range of motion, and strength following an ankle sprain.
Today’s video shows 3 simple exercises to help ease a sprained ankle:
- 𝐆𝐚𝐬𝐭𝐫𝐨𝐜𝐧𝐞𝐦𝐢𝐮𝐬 (𝐂𝐚𝐥𝐟) 𝐒𝐭𝐫𝐞𝐭𝐜𝐡 – While laying down, place a towel around your foot and toes and pull towards you. A stretch should be felt in your calf. Repeat 3 times and hold for 30 seconds.
- 𝐑𝐞𝐬𝐢𝐬𝐭𝐞𝐝 𝐀𝐧𝐤𝐥𝐞 𝐄𝐯𝐞𝐫𝐬𝐢𝐨𝐧 – While seated or laying down, wrap a resistance band around the outside of your foot and push your foot and ankle outwards against the resistance. Perform 3 sets of 10 reps.
- 𝐓𝐚𝐧𝐝𝐞𝐦 𝐒𝐭𝐚𝐧𝐝𝐢𝐧𝐠 – Stand with one foot in front of the other and hold your balance. Repeat this for 3 sets of 30 second holds each leg.