An ankle sprain is an injury to a ligament of the ankle joint. Ligaments, the elastic band-like structures that bind the bones of joints together, normally prevent the joint from excessive turning and twisting. According to the Stretching Institute, a sprain is an excessive stretching or, in severe cases, a partial or complete tear in a ligament. In most cases, physical therapy exercises can help treat a sprain by strengthening the muscles and ligaments of the ankle.
Foot Flex
Range of motion exercises help repair natural ankle movement after a sprain.
This simple physiotherapy exercise is recommended for ankle sprains that are too painful to stand on. Sit on the floor or on a chair with the knee straight and the leg extended. Flex the foot toward the body and hold in this position for five seconds before relaxing and repeating sets of 15, three to four times a day.
Calf Stretch
The University of Illinois McKinley Health Center recommends this stretching exercise to improve flexing of the ankle joint and foot and to loosen the lower leg muscles. Sit on the floor or on a chair with the knee straight and the leg extended, with the toes of the foot pointing up. Use a towel looped around the ball of the foot to gently pull so that it bends toward the body and tension is felt in the calf muscles. Hold this position for five to 10 seconds before relaxing and repeating.
Heel Stretch
The Stretching Institute recommends that this exercise be done a week to 10 days after an ankle sprain, only when it is possible to stand on the foot without feeling pain or discomfort. Stand in front of a wall or chair for support with the injured foot behind the other, toes pointing forward. Bend the back knee slowly until a stretch is felt from the heel to the back of the leg. Hold this position for 10 to 15 seconds before relaxing and repeating five to 10 times.
Ankle Push-Out
Strengthening exercises are important because strong calf, shin and ankle muscles help the ligaments support the ankle joint. Perform this exercise either sitting or standing. Keep the foot flat on the floor while pushing it outward against a wall. This isometric, or motionless, contraction works the muscles. Repeat the ankle push-out three times a day in sets of 20.
