Your ankle joint is a very movable joint in the body supported by ligaments and muscles. While it is made to rotate, flex and point, twisting the ankle too far can stretch the ligaments, causing an ankle sprain, which also is known as a sprained foot. A commonly athletic injury, a sprained foot also can result from simple motions like planting the foot on an uneven surface. For sprains that have healed or are fairly mild, you can perform exercises to reduce inflammation and improve muscle flexibility.
Ankle Flexion/Inversion
Sit with your legs extended in front of you. You can place your hands on your upper thighs or place your hands behind you. Slowly point your toes as much as you can without pain. Hold this position for three to five seconds, then slowly flex your feet. Flex your feet to the point where your heels slightly lift off the ground -- cease this exercise, however, if you experience pain.
Ankle Circles
Perform this exercise while sitting or standing. If you are standing, hold on to something sturdy, such as a stable piece of furniture or a wall. Rotate your injured foot in a circle, making a clockwise motion. Repeat 10 times through, pretending as if you are drawing around a canned food item. Then, reverse the exercise, drawing the foot in a counterclockwise motion. Repeat throughout the day as needed when you experience pain or tightness in your ankle.
Overpressure Stretching
This stretching technique involves using your hand to deepen stretches in your ankle. Start in a seated position and cross your left foot over your right knee. Place your left hand over the top of your right foot. Point the toes downward toward the floor, using your hand to increase the stretch. Pull the foot back slightly to pull it to the side, having the outside of the foot parallel to the floor. Pull the toes back toward your torso, using your hand to stretch the toes even further. Repeat two times on this side, then repeat on the opposite leg to stretch the muscles evenly. Stretching your healthy foot helps to release muscle tension that can take place when trying to compensate for the injured foot.
Assisted Calf Stretch
When you rest the ankle to allow the ligaments to heal, your calf muscles naturally tighten. To stretch these muscles, sit on the floor with your legs extended. Use a towel or resistance band and place it over your foot. Pull on the towel to flex the foot, feeling the stretch in your calf muscle. Hold this stretch for 10 to 15 seconds, then release the towel. Repeat two to three times on this leg, then remove the band and place it over the other leg to repeat the exercise.
