Have you heard that around two million Americans suffer from a sprained ankle each year?
This can occur during physical activities such as running, jumping, or playing sports. Recovering from an ankle sprain requires a combination of strategies. Rest, proper care, and targeted exercises to strengthen the affected area are a must.
Are you frustrated because you have a low ankle sprain? Read on to access five exercises that can help your ankle feel better.
Table of Contents
1. Range of Motion Exercises
Range of motion exercises are crucial in the early stages of ankle sprain recovery. These exercises aim to improve flexibility and restore mobility in the ankle. Start by gently moving your ankle in different directions.
This should include flexing and extending your foot. Rotate it clockwise and counterclockwise as well. Perform these exercises for 10-15 repetitions, 2-3 times a day.
As you start recovering from an ankle sprain, increase the intensity and range of motion.
2. Calf Raises
Calf raises are excellent exercises for strengthening the calf muscles and the surrounding ankle joint. Stand near a wall or a sturdy support for balance. Rise onto your tiptoes, lifting your heels as high as possible.
Hold the position for a few seconds and then lower your heels back down. Perform 2-3 sets of 10-15 repetitions. This exercise helps improve ankle stability and enhances overall strength in the lower leg.
It’s a powerful way to recover from a sports injury.
3. Ankle Alphabet
The ankle alphabet exercise improves ankle mobility and strengthens the nearby muscles. Sit with your injured leg extended in front of you. Start with tracing the letter “A” with your toes and move through the entire alphabet.
Perform this exercise twice a day, gradually increasing the speed and range of motion. The ankle alphabet exercise helps to improve coordination.
This is one of the top ankle sprain rehab exercises. You can learn more if you find the best local chiropractor to help.
4. Resistance Band Exercises
Resistance band exercises provide controlled resistance, helping to strengthen the ankle muscles and increase stability. Wrap one end of the resistance band around a solid object. Loop the other end around the ball of your foot after you sit down with your legs out.
Flex your foot backward against the resistance of the band, and then slowly return to the starting position. Do up to 15 reps with 3 sets on each leg.
5. Balance and Proprioception Exercises
After regaining some strength in the ankle, it’s crucial to work on balance and proprioception exercises. Stand on one leg and shift your weight from side to side or forward and backward. You can also try standing on a balance board to challenge your stability.
Perform these exercises for 1-2 minutes, 2-3 times a day. Balance and proprioception exercises improve joint stability and reduce the risk of a future leg injury.
These Exercises Can Help Heal a Low Ankle Sprain
Recovering from a low ankle sprain requires a comprehensive approach to rehabilitation. The five exercises mentioned above are essential in strengthening the muscles. You’ll improve ankle flexibility and restore mobility in the ankle joint.
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