Ankle sprains are most common injuries that can happen to anyone, irrespective of a person’s age or fitness level. They occur when the ligaments that support the ankle stretch or tear, often due to a sudden twist or turn of the foot. While rest and proper treatment are essential for reducing pain and recovery, exercises to strengthen the ankle could help prevent future injuries if you have had this injury more than once.

Exercises for ankle sprains help rehabilitate the joint by ensuring the muscles and ligaments in the injured ankle are rightly stretched and strengthened again. These simple exercises are usually started as soon as the swelling subsides and the pain in the ankle eases.

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For minor injuries, you can begin exercise therapy after three days. For more severe injuries, allow the inflammation to subside. Follow the RICE (Rest, Ice, Compress, Elevate) method and seek help from an orthopaedic doctor. If the sprain is severe, visit a physical therapist.

Also Read: Tibia Fracture: Causes, Symptoms, And Treatment

Here are seven exercises to strengthen the ankle and precautions to take:

  1. Calf Raises

Stand with your feet hip-width apart, supporting onto a stable surface for support.

Slowly elevate your heels off the ground, supporting your body weight onto the balls of your feet.

Hold for a few seconds, then lower back down.

Repeat 10-15 times for 2-3 sets.

  1. Ankle Circles

 Sit or stand in a comfortable position with your feet lifted off the ground.

Gently rotate your ankles in a circular motion, clockwise and counterclockwise.

Repeat it 10-15 circles in each direction for 2-3 sets.

  1. Alphabet Exercises

Sit or stand with your feet lifted off the ground.

Use your big toe to "write" the alphabet in the air.

Repeat with the other foot.

This exercise helps improve ankle flexibility and range of motion.

  1. Towel Scrunches

Place a small towel on the floor in front of you.

Sit with your feet flat on the towel.

With your toes scrunch the towel toward you.

Repeat for 2-3 sets of 10-15 repetitions.

Also Read: Sciatica: 5 Simple And Effective Stretches To Ease Nerve Pain

  1. Balance Exercises

Stand on one leg while supporting onto a stable surface for support.

Try to sustain your balance in this position for 30-60 seconds.

Switch to the other leg and repeat.

As you improve, try balancing without holding onto anything.

  1. Heel-to-Toe Walks

Walk in a straight line, keeping the heel of one foot in a straight line to toes of the other foot with each step.

This workout helps improve balance and coordination.

7. Resistance Band Exercises

 Be seated on the floor with your legs straight out in a comfortable position.

Tie a resistance band around the ball of one foot and hold the ends in your hands.

Flex your foot back toward your body, then point it away from you.

Continue this exercise for 2-3 sets of 10-15 repetitions on each foot.

Precautions:

Always warm up before starting exercises and cool down afterward.

Begin slowly and gradually improve the intensity of your exercises.

Listen to your body and stop if you experience pain.

Wear supportive footwear and avoid high heels or shoes that don't fit properly.

Consult a healthcare provider or rehabilitation therapist before beginning a new exercise routine, especially if you have a history of ankle injuries.

These exercises can strengthen the muscles around your ankle, support your balance, and reduce the risk of future ankle sprains. However, if you have ongoing ankle issues, it is essential to consult a healthcare provider before beginning any exercise.

References:

Rehabilitation of the Ankle After Acute Sprain or Chronic Instability

Carl G. Mattacola and Maureen K. Dwyer

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC164373/

 Exercise-based rehabilitation reduces reinjury following acute lateral ankle sprain: A systematic review update with meta-analysis

Jente Wagemans, Data curation, Formal analysis, Investigation, Methodology, Writing – original draft, 1 , 2 ,* Chris Bleakley, Conceptualization, Methodology, Software, Supervision, Writing – review & editing, 3 Jan Taeymans,

https://www.ncbi.nlm.nih.gov/pmc/article