Sprained Ankle Exercises

Sprained ankles occur in a variety of settings. You may have sprained your ankle in a sports competition, or you could have simply twisted it walking down the stairs. Whatever the cause, it is important to utilize a few ankle exercises to speed up the rehabilitation process.

  1. Range of Motion

    • The first step in rehabilitation is working on range of motion. You must stretch out the ankle tendons and joints before you can move on to the next phase of recuperation. Range of motion exercises can be done immediately following the injury.

      Start by tracing each letter of the alphabet in the air with your big toe pointed out. Sit on a bench with your leg up and your ankle hanging over the edge to perform this exercise. Do three to five sets throughout the day. Another range of motion exercise requires a towel. Sit on a bench with your leg raised and extended straight out. Wrap the towel around your foot, grasping a towel end in each hand. Slowly pull back on the towel, stretching the muscles in your ankle and calf. Hold the stretch for 10 seconds. Complete 20 repetitions three to five times throughout the day.

    Strength Training

    • Add strength training to your rehabilitation regimen after a day or two of simple motion exercises. You need to regain strength in your ankle's muscles, ligaments and tendons. Get an elastic therapy band and tie it in a loop. Sit in a chair and wrap one end of the elastic band around your good ankle. Wrap the other end around the middle of your foot on the injured leg. Move your feet apart until there is tension in the band. Slowly push out with your injured ankle, stretching the elastic band. Perform 20 repetitions three to five times each day for one or two weeks.

    Balance

    • The final stage of rehabilitation for a sprained ankle involves balance exercises. You need to train the damaged muscles and nerves supporting your ankle to respond under normal stress. Extend your arms to your sides for balance and stand on your injured leg, lifting your good leg off the floor. Hold this position for 30 seconds. Now take it up a notch: Stand on your injured foot and fold your arms against your chest to make it harder to balance. Hold the position for 60 seconds. Finish the workout with one last exercise. Stand on your injured leg with your hands extended for balance. Slowly crouch down, bending at the knee on your bad leg. Once you are in a sitting position, gradually return to the upright position. Focus on keeping the muscles in your ankle tight as you practice balance. Perform 10 repetitions. This sequence of exercises should be used two to three times throughout the day for two weeks following the injury. Remember to ice your ankle for 10 minutes after each workout.