Recovering from a sprained ankle can feel frustrating, especially when you’re eager to get back to your regular activities. Ankle sprains are common injuries that occur when the ligaments supporting the ankle are stretched or torn, often due to twisting or rolling the ankle. While the initial pain and swelling can be daunting, the good news is that with the right approach, you can effectively regain strength and mobility.
In this short read, let us explore simple exercises that can aid in your recovery process. These exercises are designed to gradually restore range of motion, enhance strength, and improve balance—all crucial components for a full recovery.
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So, What Exactly Is A Sprained Ankle?
A sprained ankle occurs when the ligaments surrounding the ankle joint are stretched or torn due to a sudden twist, roll, or awkward movement. This injury is common in activities involving running, jumping, or sudden changes in direction. It is usually manifested with pain, swelling, bruising, and difficulty bearing weight on the affected foot. Sprains range from mild (ligament stretching) to severe (complete ligament tear).
Also Read: Tibia Fracture: Causes, Symptoms, And Treatment
Why Exercise Matters To Recover From A Sprained Ankle?
After an ankle sprain, it's essential to start moving your ankle as soon as possible. Doing gentle exercises can easily help prevent stiffness and promote faster healing. Engaging in targeted movements not only alleviates pain but also strengthens the muscles around the ankle, reducing the risk of future injuries.
What to expect before getting started?
When starting your exercise routine, listen to your body. It is normal to experience some discomfort, but sharp pain is a sign to stop. Progress at your own pace and consult a healthcare professional if you have any concerns about your recovery.
Before diving into exercises, make sure you have followed the initial RICE protocol—rest, ice, compression, and elevation—to manage pain and swelling. Once you have received a green signal from your treating doctor and are ready to begin exercising, here are some simple yet effective movements to incorporate into your workout routine:
5 Best Exercises To Recover From A Sprained Ankle
Ankle Alphabet
Sit on a chair with your leg extended. Use your big toe to gently trace the letters of the alphabet in the air. Complete the alphabet 2-3 times.
Benefits:
This exercise promotes mobility and helps regain range of motion in the ankle. The gentle movement helps engage all the ankle’s movements without putting excessive strain on it.
Towel Stretch
Sit on the floor with your leg extended. Wrap a towel around the ball of your foot and gently pull it towards you. Hold the stretch for 15-30 seconds. Repeat 3 times.
Benefits:
This stretch helps alleviate tightness in the calf muscles and promotes flexibility. This exercise stretches both the calf and Achilles tendon, which can become tight after an injury.
Standing Calf Stretch
Stand straight facing a wall with your hands placed against it at shoulder height. Place your injured ankle one step back. Keep your back heel flat on the floor and bend your front knee until you feel a stretch in the calf of your injured leg. Hold for 20-30 seconds and repeat in a set of 3.
Benefits:
Once you can bear weight on your ankle, this exercise helps strengthen and stretch the calf muscles. It also enhances flexibility in the calves, which is crucial for proper gait mechanics.
Heel Raises
Stand with support (like a chair or wall). Slowly rise onto your toes, and gently lift your heels off the ground, balancing your body on your toes. Hold for a moment before lowering back down. Aim for 10-15 repetitions, gradually increasing as strength improves.
Benefits:
Heel raises strengthen the calf muscles and improve stability in the ankle. Strengthening these muscles supports overall ankle stability, reducing the risk of future sprains.
Balance Exercises
Stand on your injured leg while holding onto a stable surface for support. Gradually reduce support as you gain confidence, aiming to balance for up to 30 seconds without assistance.
Variations: Once comfortable, try closing your eyes or standing on an unstable surface (like a pillow) for an added challenge.
Benefits:
Balance exercises are essential for regaining proprioception—the body’s ability to sense its position in space—after an injury. These exercises enhance coordination and stability, crucial for preventing re-injury.
Considerations While Exercising
When engaging in exercises post-sprain, keep these considerations in mind:
1. Timing of Exercises: Start with rest and follow the RICE method (Rest, Ice, Compression, Elevation) initially. Begin gentle exercises after swelling decreases, typically within 3-7 days.2. Pain Management: Listen to your body. Mild discomfort is normal but stop if you experience sharp pain. Adjust exercises based on comfort levels to avoid overexertion.
3. Exercise Variety: Incorporate a mix of range-of-motion, stretching, strengthening, and balance exercises for comprehensive recovery.
4. Use of Supportive Gear: Consider wearing ankle braces or supportive footwear during exercises for added stability.
5. Professional Guidance: Consult with a healthcare provider or physical therapist before starting any exercise program to ensure safety and effectiveness.
Conclusion
Recovering from an ankle sprain requires patience and commitment to rehabilitation exercises. Starting with gentle movements like the Ankle Alphabet and progressing to strengthening exercises such as Heel Raises can significantly aid recovery. Always consult with a healthcare professional before beginning any exercise program, especially following an injury. With consistent effort, you can regain strength and mobility in your ankle, paving the way for a full return to activity.
(This article is reviewed by Kalyani Krishna Chief Content Editor)
Author Profile
Soumita Basu:
Soumita Basu holds a Bachelor’s Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.
References:
1. Rehabilitation of the Ankle After Acute Sprain or Chronic InstabilityAuthors: Carl G. Mattacola and Maureen K. Dwyer
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC164373/
2. Recent Advances in Exercise Intervention for Athletes with Ankle InjuryAuthors: Shiji Ebin1, Haridass Sarulatha2
https://jcbsonline.ac.in/download-article.php?Article_Unique_Id=JCBS452&Full_Text_Pdf_Download=True
