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Best Exercises For A Sprained Ankle

Discover a path to swift recovery from sprained ankles with our expert-recommended exercises. Follow our guide to restore strength and stability, ensuring your ankle remains well-supported in daily activities.

  • 28 Nov 2023
  • 3 min read
  • 13 views

The ankle is an intricate marvel of both articulation and stability. However, it can sometimes encounter setbacks, such as sprains. But there’s no need to worry, as the journey to recovery is well within your grasp with the help of a planned exercise routine. And we can help you embark on the path to rehabilitation.

 

A sprained ankle can be an unwelcome obstacle. Still, with targeted exercises, you can navigate the path to recovery and regain your mobility. Let’s delve into five essential exercises that will assist in strengthening and healing your sprained ankle.

List of best exercises for relief from sprained ankles    

 

Follow these exercises for a sprained ankle diligently to restore its vigour and mobility:

  • Ankle alphabet
  • Knee motion
  • Towel and tissue scrunches
  • Towel stretch
  • Standing calf stretch

1.    Ankle alphabet

 

Sitting comfortably, extend your leg and use your big toe to trace the letters of the alphabet in the air. This gentle exercise promotes mobility in all directions, preventing stiffness while maintaining joint flexibility. Engaging in this motion encourages circulation and enhances synovial fluid production around the joint. Hence, it supports a smoother healing process and ensures that your ankle’s range of motion remains intact as you recover.

2.    Knee motion

 

Seated in a chair, keep your feet flat on the floor. Gently move one knee from side to side for 2-3 minutes, then switch and move the other knee. This seemingly simple motion serves an essential purpose in your recovery journey. Moving the knee indirectly engages the muscles and ligaments surrounding the ankle joint. This gentle activation prevents adhesions and stiffness while fostering blood flow to the area. As a result, you support the healing process and prevent the development of scar tissue that could hinder your ankle’s mobility.

3.    Towel and tissue scrunches

 

While seated on a firm chair, place a small towel on the floor in front of you. Using your bare toes, grip the towel and scrunch it up, holding for a count of 5. Release and repeat this exercise 8-10 times. This seemingly minor movement yields significant benefits. You activate the intricate foot and ankle muscles by engaging your toes in this scrunching action. This activation supports the restoration of normal biomechanics and enhances the foot’s ability to absorb shock and pressure.

4.    Towel stretch

 

For a towel stretch, sit on the floor with your leg extended. Wrap a cotton towel around the ball of your foot. After wrapping, gently pull it back toward you. Hold the stretch for about 15-30 seconds. You may feel a mild to moderate stretch in the calf muscle. This targeted stretch aims to maintain the flexibility of the Achilles tendon, a crucial component in ankle function. Ensuring the Achilles tendon remains pliable prevents undue stress on the ankle joint during movement, reducing the risk of further injury.

5.    Standing calf stretch

 

Position yourself facing a wall or countertop with your hands for support. Step back with your injured ankle, keeping your back heel on the ground. Now, slowly bend the knee of your good leg, feeling a moderate stretch in the calf of your injured side. Repeat this stretch 3 times, holding each one for 30 seconds. This exercise prioritises muscular balance and symmetry. By focusing on the calf muscles, you enhance the stability of the ankle joint. This stability is essential for preventing future sprains and ensuring the injured ankle is well-supported during daily activities.

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Conclusion

Incorporate these five exercises and sprained ankle stretches into your daily routine, beginning with your doctor’s guidance. Each exercise serves a distinct purpose in your ankle’s recovery journey. By fostering flexibility, engaging muscles, and supporting joint stability, you provide your sprained ankle with the care it needs to regain its full function and strength.

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