Ankle sprains are more commonplace than any of would like. They occur when the ligaments on the inside or outside of the ankle are overstressed and occasionally even torn. This leads to swelling, inflammation, and joint instability which makes walking, standing, and stair negotiation painful. Here are some basic exercises to promote restoration of movement, ankle stability, swelling relief, and decreased pain.
TIP: The RICE method can be a big help in early stage sprains to limit the amount of swelling. Rest. Ice. Compression. Elevation. Try it after these exercises!
1) Calf Stretch
Do 3 repetitions on the injured side. Hold each repetition for at least 30 seconds.
2) Soleus Stretch
Do 3 repetitions on the injured side. Hold each repetition for at least 30 seconds.
3) Active Motion with Resistance Band
Perform each motion 10 times to tolerance. Avoid use of resistance band if painful and continue with unresisted motions.
4) Single Leg Balance
Do 3 repetitions on the injured side. Hold each repetition for at least 30 seconds per tolerance.
5) Heel Raises
Do 10-15 of these slowly. Be sure to maintain neutral footing to prevent rolling out or in on the ankle.
6) Step Ups
Perform 10 of these slowly and to tolerance. Make sure to maintain ankle control with all movement.
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As always, if these exercises increase your pain at all, or if they don’t improve your symptoms after a few days, you will probably benefit from a 1-on-1 evaluation with a physical therapist. If you’re interested, you can hit the Request an Appointment button at the top of this page and we will get in touch with you!
