- by Portea HomeCare
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- Feb 09 2017
12 Exercises to Treat Ankle Sprain
Most people in their lifetime have twisted an ankle at some point in their life. But if your ankle gets swollen and painful after you twist it, you have most likely sprained it, which means you have stretched or possibly torn the ligaments of your ankle.
Physiotherapy plays a vital role where a qualified musculoskeletal physiotherapist performs a full evaluation of the ankle to give the proper and effective treatment and exercises for early recovery from sprained ankle.
Following a RICE protocol in acute ankle sprain these 12 exercises can be started after a week under a professional guidance.
- Place your ankle in the “down and in” position against a fixed object such as a couch. Hold this position for a count of 10. Repeat 10 times.
- Place your ankle in the “up and out” position against the same object. Hold this position for a count of 10. Repeat 10 times.
- Push your ankle down against a fixed object and hold for a count of 10. Repeat 10 times.
- Push your ankle up against a fixed object and hold for a count of 10. Repeat 10 times.
- Using a resistance band around your forefoot, hold the ends of the band with your hand and gently push your ankle down as far as you can and then back to the starting position. Repeat 10 times.
- Tie the resistance bands around a fixed object and wrap the ends around your forefoot. Start with your foot pointing down and pull your ankle up as far as you can. Return to the starting position and cycle your ankle 10 times.
- Tie the bands around an object to the outer side of your ankle. Start with the foot relaxed and then move your ankle down and in. Return to the relaxed position and repeat 10 times.
- Tie the ends of the bands around an object to the inside of your ankle and hold your foot relaxed. Bring your foot up and out and then back to the resting position. Repeat 10 times.
- Stand with your affected leg on a pillow. Hold this position for a count of 10. Repeat 10 times.
- Stand on your affected leg with the resistance band applied to your unaffected leg. Bring your unaffected leg forward and then back to the starting position. Repeat 10 times.
- Start slowly and progress to a faster speed for a more difficult workout. Again, start slowly and increase your speed at your own pace, moving the unaffected leg forward and then back to the starting position.
- For a more advanced exercise, swing your unaffected leg behind you and then back.
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