An ankle sprain is a common injury when you stretch or twist your ankle too far, usually in a forward direction. As a result, it puts sudden pressure on the ligaments around the joint, which respond by overextending and tearing. This type of sprain is also known as an inversion sprain. It’s common among footballers, basketball players, and anyone who plays sports with lots of running, stopping, and turning. Ankle sprains are graded from 1 to 3 depending on their severity. A grade 1 sprain won’t cause much trouble, while a grade 3 sprain can take several weeks to heal properly. If you have suffered an ankle sprain, you will be looking for ways to reduce your pain and increase your strength to prevent it from re-occurring.
Email Question
I got an email from a reader who was looking for some ankle sprain exercises.
Hi Rick,
I am wondering if you have any ideas for a calf exercise for a person with an ankle injury. They are non- weight bearing and have very little ROM in the ankle (a few degrees of flex/ext). The Dr. would like him to continue strengthening the leg, in particular the gastrocs, however pain levels are quite high.
Any suggestions?
Thanks! I have really enjoyed your updates and the muscle imbalances revealed.
Nat
I have one exercise for Nat.
It focuses on a range of motion in the ankle and working the gastroc at a low level.
Here it is:
Supine Ankle Sprain Exercise
Supine ankle sprays help to reduce pain and swelling, improve blood flow, and speed up the healing process of an ankle sprain.
CLICK HERE to watch the YouTube video.
Sitting Exercise
It is advisable to do some exercises while sitting to avoid muscle stiffness. It is not just about doing exercises but also about doing them in the correct posture.
This exercise is beneficial whether you have both or just one ankle injured. You can do this several times a day.
CLICK HERE to watch the YouTube video.
Floor Ankle Sprain Exercise
An ankle sprain can be very painful and limiting, but it doesn’t have to be that way. You can take control of your recovery by doing the correct exercises to improve blood flow and flexibility. Ankle sprain exercise program can help you get back to normal, pain-free movement. This exercise will speed up healing and reduce your risk of developing chronic pain or issues like arthritis.
CLICK HERE to watch the YouTube video.
Wall Ankle Sprain Exercise
As part of the healing process, we recommend wall ankle exercise for people with mild ankle sprains. They can help improve blood flow to the ankle. They can also help you relax, which can reduce stress and anxiety, which can also help with healing.
CLICK HERE to watch the YouTube video.
Ankle sprains are one of the most common types of injuries. The good news is that it doesn’t have to lead to chronic pain. They can be successfully treated and, in most cases, heal with minimal or no complications. If you have suffered an ankle sprain, the first thing to do is to seek medical advice. In the meantime, you can do some simple exercises at home to speed up your recovery.
I will put up some more ankle sprain exercises soon.
Rick Kaselj, MS
