The ankle is a complex joint that has many planes of motion. It can be flexed, extended, inverted, rotated, supinated and pronated. These are all scientific terms for being able to move it up, down, in, out and in a circular motion. The connective tissue that makes all this movement possible are ligaments, which attach bones to bones. When you suffer a sprained ankle, the ligaments get stretched beyond their normal capacity. This causes instant pain, swelling, stiffness and bruising. Rehab exercises can help treat ankle sprains and prevent them from happening again.
Towel Stretch
To do a towel stretch, sit on the floor with your legs straight out in front of you. Place the towel around the balls of your feet and pull back. Hold for 20 to 30 seconds; release and repeat three to four times.
Calf Stretch
Calf stretches are done from a standing position against a wall. Place your hands about chest level on the wall and stand in a staggered position with your right foot forward and left foot behind you. Lean your body forward and feel the stretch in your calf. Hold for 20 to 30 seconds and switch sides. Do three to four sets.
Plantar Flexion
Plantar flexion is a position where your toes point downward. To do this exercise, sit on the ground with your feet out in front of you. Sling a rubber tube around the balls of your feet and hold the ends with both hands. Press into the tube with your feet so you feel resistance. Bring your feet back up. Do 10 to12 reps and three to four sets.
Circles
Circles are a progressive exercise that can increase your range of motion. Sit on the floor with your legs out in front of your body and your toes pointing up. Flex your foot towards your body, then bring it back to an upright position. Do 10 reps. Then start with your foot in an upright position and extend it downward. Come back to an upright position and do 10 reps. Start with your foot in an upright position again and turn it down to the left and back up for 10 reps. Turn it out to the right and back up for 10 reps. To finish, go in a full circular motion in both directions for 10 reps.
Dorsiflexion
Dorsiflexion is a motion that involves your foot coming toward your body. To do a dorsiflexion exercise, tie a knot in a rubber tube and attach to the hinge side of a door near the bottom. Tie the other end of the tube around your foot and sit back from the door until you get some tension. You should be seated on the floor with the bottom of your foot facing the door. Flex your foot towards your body, then extend it back down. Do 10 to 12 reps and three to four sets.
Calf Raises
Calf raises are a range of motion and strength exercise. To do these stand with your feet together. Come up on your toes by contracting your calf muscles, then lower yourself back down. Do 10 to 12 reps and three to four sets. To help brace yourself, place your hand on a stationary object.
BOSU Balance
A BOSU is a functional training tool that has an inflated dome side and a hard plastic flat side. It can be used either way hence the name "BOSU" which stands for "both sides utilized." To do a balance, flip the BOSU over so the flat side is up. Stand on top of it and place your feet in a shoulder width position. Hold this balanced position for one to two minutes and come off. Repeat three to four times. To help secure your body, do these next to a wall or some other stationary object that you can hold on to for balance.
