Twisted Ankle Exercises

Twisting your ankle may result in either a strain or a sprain. These injuries may cause long-term complications. Injuries such as twisted ankles may alter proprioception, which is the body's awareness of its position in space. This is why some people continually twist the same ankle. Specially-designed twisted ankle exercises address proprioception and ankle muscle imbalance issues.

Misconceptions

Some people believe that since a twisted ankle does not involve broken bones, icing it is the only necessary treatment. However, ignoring the injury and not performing rehabilitation exercise may lead to future injuries.

Function

The primary goals of an ankle exercise program are regaining proprioception, enhancing balance and strengthening the muscles that support the ankles. These tasks are not mutually exclusive. Balance requires an awareness of your position in space, but this awareness is less valuable if the muscles do not support and stabilize your ankle bones. Dr. James Nicholas, founding director of the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital, recommends early weight-bearing proprioception exercises, such as standing on one leg with your eyes closed. Portland Oregon sports medicine specialist Dr. Carol L. Otis, who developed the Sports Doctor website, suggests performing ankle flexion, extension and lateral movements against the resistance of an exercise band.

Time Frame

A three-phase rehabilitation program for twisted ankles is recommended by Dr. John G. Kennedy from the Hospital for Special Surgery in New York.

Apply a compression bandage and elevate your foot. Place an ice pack on your ankle for 20 minutes. Apply ice every two hours for the next 48 hours. Trace the alphabet with your big toe while your foot is elevated.

Phase two begins after 48 hours. Immerse your foot in hot water, and perform the alphabet trace. Then, place your foot in a container of crushed ice. Keeping your heel on the container's bottom, flex your injured foot by lifting your toes and moving them toward your shin. Keep your foot flexed and rotate your ankle to the side, so that your toes touch the side of the container. Hold the contraction for eight seconds, rest and repeat. Kennedy suggests performing the hot water exercises in descending intervals of five, four, three, two and one minute. Intersperse a one-minute ice exercise segment between each hot water interval. Perform this sequence three times daily.

Begin phase three only when swelling completely subsides and the ankle is pain-free. Restoring range of motion begins in this phase. Perform heel raises while balancing on one leg.

Expert Insight

A study published in the October 2008 edition of Medicine and Science in Sport and Exercise details the benefits of balance training exercise on chronic ankle instability. Lead author PQ McKeon reported that subjects reduced injuries and demonstrated enhanced ankle motor control and postural stability after participating in a four-week balance training program.

Prevention/Solution

"Prehabilitation" or preventative exercise is important, especially for baby boomers and seniors. Standing exercises which involve three-point foot contact are recommended. When the little toe, big toe and center of the heel are in contact with the floor, the muscles between the toes are stretched. This sends a message to the brain which causes the ankle extensors to contract and stabilize the foot and ankle. Exercises include multi-directional lunges and one-legged balances on a balance board.