- by Dr Kriti Sachdeva
- 0 Shares
- Mar 26 2018
Rehabilitate your sprained ankle with these exercises
A sprained ankle can be extremely painful and disrupts normal functioning. It is important to ensure recovery to avoid lifelong problems like repeated sprains, severe pain, weakness and joint pains.
Consult your doctor/physiotherapist before you begin exercising and it is always best to perform under the guidance of a professional. Rehab ensures your ligaments in the ankle heal completely and lowers risk of reinjury and ankle problems.
- Improving your range of motion
This is the first step towards healing. Start with these exercises and follow it up by an ice pack on the injured area.
You can try tracing alphabets on the floor which ensures motion in all directions. Another exercise you can practice is pressing your foot on the floor while being seated on a chair and slowly move you knee from end to end ensuring your foot does not move.
- Deep stretches
When the pain subsides and you are more mobile, start gentle stretches which work on your Achilles tendon, the part that connects your heel and calf muscles.
Using a towel rolled under your foot and holding both ends of the towel, you can pull your feet towards you ensuring your knees don’t bend. Tugging on the towel, you will feel the stretch on your calf.
You can also stand facing a wall and keep one foot slightly behind the other then bend your knee resting on your back heel to feel the stretch on your back leg.
- Strengthening the area
When pain and swelling completely subside and your doctor gives you a go, you can begin strength training.
Start with simple pushing. Rest your feet flat against a wall and start pushing against it. Hold in the position for about 10 seconds then relax your muscles. Another exercise you can try is bringing your feet together and pressing the flat portions against each other to stretch the muscles or circling your ankle, keeping your knee straight.
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