An ankle sprain usually occurs when your body’s ligaments surrounding the ankle joint are excessively stretched or torn, often due to sudden twisting or rolling movements. This common injury can result in pain, swelling, and difficulty bearing a weighted object on the affected ankle. Ankle injury exercises help to restore strength, flexibility, and stability to the injured ankle during the recovery process. Tailored ankle exercises for a sprain, prescribed by a healthcare professional, aim to improve range of motion, rebuild muscle strength, and enhance proprioception to prevent future injuries.
So, let’s explore the best-targeted ankle exercises for a sprain to fasten healing. Also, learn tips to allow individuals to regain mobility and return to daily activities with reduced reinjure risk.
Table Of Contents
1. Is It Good To Exercise A Sprained Ankle?
2. What Is The Fastest Way To Strengthen A Sprained Ankle?
3. What Is The Best Practice For Ankle Sprain?
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References
Is It Good To Exercise A Sprained Ankle?
Exercising a sprained ankle can be beneficial, but it is crucial to do it cautiously and seek tips from a healthcare professional. During the initial stage of injury, it is recommended to follow the RICE protocol: rest, ice, compression, and elevation. Once swelling and pain have reduced, gentle exercises can aid in healing and prevent stiffness. These exercises typically focus on improving ankle mobility, strengthening surrounding muscles, and enhancing balance. Avoid exercises that increase pain or risk further damage. Gradually increase exercise intensity under professional guidance.
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What Is The Fastest Way To Strengthen A Sprained Ankle?
Strengthening a sprained ankle takes time and effort but with the right exercises and patience. Let’s explore these ankle exercises for a sprain:
1. Heel Raises
These heel raises are excellent for strengthening the calf muscles, Achilles tendon, and the muscles around the ankle, which can help improve stability and prevent future sprains. Variations like single-leg heel raises and using different surfaces (like a step or wobble board) can further challenge and enhance muscle strength and proprioception.
Steps to Perform:
1. Stand with your feet and hip-width distant, holding onto a wall for balance.
2. Slowly raise your heels off the ground as high as you can, balancing on the balls of your feet.
3. Hold the position for a second.
4. Slowly lower your heels back to the ground.
5. Perform 3 sets of 10-15 repetitions.
2. Ankle Circles
These ankle circles improve mobility, flexibility, and circulation in the ankle joint. They help maintain the range of motion and reduce stiffness, which is crucial for recovery from a sprain. Variations include performing the circles with the foot elevated or using resistance bands for added challenge.
Steps to Perform:
1. Sit or lie down with your leg extended.
2. Rotate your foot in a circular motion, making the circles as large as possible.
3. Do 10 circles in one direction.
4. Switch and do 10 circles in the opposite direction.
5. Repeat 2-3 times.
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3. Resistance Band Exercise
These exercises target various muscles around the ankle, enhancing strength and stability. They can be customised for different directions of movement (dorsiflexion, plantar flexion, inversion, and eversion) to provide a comprehensive workout. Using different levels of resistance bands can progressively increase the difficulty.
Steps to Perform:
1. Dorsiflexion:
- Attach a resistance band to a still object and loop it around your foot.
- Pull your foot towards your body, flexing your ankle.
- Slowly return to the starting position.
- Perform 3 sets of 10-15 repetitions.
2. Plantar Flexion
- Sit with your leg extended and the resistance band circled around your foot’s ball.
- Push your foot away from your body, pointing your toes.
- Return slowly.
- Perform 3 sets of 10-15 repetitions.
3. Inversion and Eversion:
- Loop the band around your foot’s ball.
- Move your foot inward (inversion) or outward (eversion) against the resistance.
- Perform 3 sets of 10-15 repetitions each.
4. Toe Taps
This exercise improves ankle mobility and strengthens the muscles in the front of the lower leg. It also enhances coordination and proprioception, which are vital for preventing further injuries. Variations include standing toe taps or adding an element of balance by performing them on one leg.
Steps to Perform:
1. Sit on a chair with your feet straight on the surface.
2. Lift your toes off the ground while keeping your heels down.
3. Tap your toes back down rapidly.
4. Continue this tapping motion for 30-60 seconds.
5. Repeat 2-3 times.
5. Single-Leg Balance
These ankle exercises for a sprain enhance proprioception, stability, and strength in the ankle and lower leg. They help improve balance and coordination, which are crucial for daily activities and sports. Variations include balancing with eyes closed, standing on an unstable surface, or performing dynamic movements like leg swings while balancing.
Steps to Perform:
1. Stand on your affected leg, keeping the other leg slightly off the ground.
2. Try to maintain your balance for 30 seconds.
3. Close your eyes or stand on an unstable surface like a pillow to increase difficulty.
4. Repeat 3-5 times, switching to the other leg if necessary.
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What Is The Best Practice For Ankle Sprain?
Note the best practice for ankle sprain:
Best Practice for Ankle Sprain | Action Step | Purpose |
Immediate Treatment | To reduce swelling and pain, use the RICE protocol (Rest, Ice, Compression, Elevation) right after the injury. | To manage initial pain and inflammation. |
Seek Professional Help | Get evaluated by a healthcare provider for proper diagnosis and treatment. | Ensure accurate diagnosis and appropriate treatment plan. |
Immobilise if Needed | Use braces or splints if necessary to stabilise the ankle. | Prevent further injury and promote healing. |
Rehabilitative Exercises | Start with gentle range of motion exercises, then progress to strengthening and balance exercises under guidance. | Restore function, strength, and stability of the ankle. |
Gradual Return to Activity | Gradually reintroduce weight-bearing activities as the ankle heals. | Safely return to normal activities without overstraining the injured ankle. |
Use Supportive Measures | Consider ankle braces or taping during activities to prevent re-injury. | Provide additional support to the healing ankle during physical activity. |
Monitor Progress | Stay in touch with healthcare providers and adjust the treatment plan as needed. | Ensure continuous improvement and timely adjustments in the treatment plan. |
Preventive Measures | Continue with ankle strengthening and proprioceptive exercises to reduce the risk of future sprains. | Maintain ankle strength and stability to prevent future injuries. |
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Expert’s Advice
I recommend a balanced diet to complement ankle exercises for sprain recovery. Focus on nutritious vitamins C and E, zinc, and omega-3s rich foods to support tissue repair and reduce inflammation. Stay hydrated and incorporate anti-inflammatory foods like fruits, veggies, fatty fish, nuts, and seeds into your meals. Maintaining a healthy weight is also important to lessen the strain on the healing ankle. Pairing nutritious eating habits with ankle exercises can speed up recovery and promote overall wellness.
Health Expert
Aditi Upadhayay
The Final Say
Ultimately, ankle exercises are essential for recovering from a sprain. They help regain strength, flexibility, and stability. Starting gently and progressing gradually is key. Incorporating daily activities into workouts aids in a smooth recovery. Consistency and patience are vital for long-term ankle health.
FAQs
1. What are some safe ankle injury exercises to start with?
Safe exercises for an ankle injury include ankle circles, toe raises, and towel stretches. These exercises help improve mobility and strengthen the ankle without putting too much stress on the injury.
2. Can I perform an ankle sprain workout immediately after the injury?
No, you should not perform a workout immediately after an ankle sprain. Initially, follow the RICE protocol (rest, ice, compression, elevation) and only start gentle exercises once swelling and pain have subsided, usually after a few days.
3. What is an effective ankle twist exercise to aid recovery?
An effective exercise for an ankle twist is the resistance band exercise. Loofootbandband and gently push and pull against the resistance to strengthen and stabilise the ankle.
4. Are there specific exercises for a hurt ankle that can speed up recovery?
Yes, exercises such as ankle pumps, heel slides, and seated calf raises can help speed up recovery. These exercises improve blood flow and promote healing while maintaining flexibility and strength.
5. What are the recommended exercises for a sore ankle after a mild sprain?
For a sore ankle, gentle range-of-motion exercises like ankle alphabets (writing the alphabet with your toes) and balance exercises like trying to stand on one leg can be beneficial. These exercises help restore normal function and prevent stiffness.
6. Is it safe to exercise with an ankle sprain if it still hurts?
It is generally not safe to exercise if the ankle sprain still causes significant pain. To avoid further injury, only perform pain-free exercises and gradually increase the intensity level under the fitness experts guidance.
References
- Rehabilitation of the Ankle After Acute Sprain or Chronic Instability - PMC (nih.gov)
- Exercise-based rehabilitation reduces reinjury following acute lateral ankle sprain: A systematic review update with meta-analysis - PMC (nih.gov)
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