LAY OFF THE LIMP
An ankle sprain is largely a clinical diagnosis based on how the injury happened, symptoms experienced, and examination by a medical professional. However, simple stretching exercises are often helpful in relieving pain associated with most sprains
Ankle sprains are common injuries that occur among people of all ages and at all activity levels. They occur when the strong ligaments that support the ankle stretch beyond their limits and tear.
The severity of a sprain can vary greatly depending on the number of ligaments involved and the extent to which the ligaments are torn.
Most sprains heal with conservative treatments like ice, elevation, over-the-counter medications, and simple rehabilitation exercises. However, if there is swelling and pain for several days, despite conservative treatments, checking for a fracture is necessary.
Here are some exercises to relieve ankle sprains:
Ankle Alphabet
Sit in a chair with your feet flat on the floor. (You can also do this exercise lying on your back with your affected leg propped up on a pillow).
Lift the heel of your affected foot off the floor, and slowly trace the letters of the alphabet.
It's a good idea to repeat these
steps with your other foot.
Side-to-side Knee Swing
Sit in a chair with your affected foot
flat on the floor.
Slowly move your knee from side
to side. Keep your foot pressed flat. Continue this exercise for 2 to 3
minutes.
It's a good idea to repeat these
steps with your other foot.
Towel Curl
While sitting, place your foot on a towel on the floor. Scrunch the towel toward you with your toes. Then use your toes to push the
towel away from you.
To make this exercise more challenging you can put something on the other end of the towel. A can of soup is about the right weight for this.
Towel Stretch
Sit with your legs extended and
knees straight.
Place a towel around your foot just
under the toes.
Hold each end of the towel in each hand, with your hands above your knees.
Pull back with the towel so that
your foot stretches toward you. Hold the position for at least 15 to
30 seconds.
Repeat 2 to 4 times a session. Do
up to 5 sessions a day.
Ankle Eversion
Sit up straight. Put your feet to
gether, flat on the floor.
Press your affected foot inward
against your other foot.
Then place the heel of your other foot on top of the affected foot. Push up with your affected foot against the heel of your other foot. Your muscles will tighten, but your affected foot should not move up. Hold for about 6 seconds, and then
relax.
Repeat 8 to 12 times.
It's a good idea to repeat these
steps with your other foot.
Hold for about 6 seconds, and then
relax.
Repeat 8 to 12 times.
It's a good idea to repeat these
steps with your other foot.
Resisted Ankle Inversion
Sit on the floor with your good leg
crossed over your other leg.
Hold both ends of an exercise band
and loop the band around the inside of your affected foot. Then press your other foot against the band.
Keeping your legs crossed, slowly push your affected foot against the band so that foot moves away from your other foot. Then slowly relax.
Repeat 8 to 12 times.
Single Leg Balance
Stand on a flat surface with your arms stretched out to your sides like you are making the letter "T." Then lift your good leg off the floor, bending it at the knee. If you are not steady on your feet, use one hand to hold on to a chair, counter, or wall.
Standing on the leg with your affected ankle, keep that knee straight. Try to balance on that leg for up to 30 seconds. Then rest for up to 10 seconds.
Repeat 6 to 8 times.
When you can balance on your affected leg for 30 seconds with your eyes open, try to balance on it with your eyes closed.
When you can do this exercise with your eyes closed for 30 seconds and with ease and no pain, try standing on a pillow or piece of foam, and repeat the steps.