Exercise for ankle sprains

Asprained ankle is an injury that occurs when you roll, twist or turn your ankle in an awkward way. This can stretch or tear the tough bands of tissue (ligaments) that help hold your ankle bones together.

Ligaments help stabilize joints, preventing excessive movement. A sprained ankle occurs when the ligaments are forced beyond their normal range of motion.

Most sprained ankles involve injuries to the ligaments on the outer side of the ankle and treatment depends on the severity of the condition. Here are a few exercises to alleviate simple sprains:

Ankle alphabets

● 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.

Knee swings

● 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 curls

● 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 stretches

● 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 opposition

● Sit up straight. Put your feet together, 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.