You can sprain your ankle by falling, walking on uneven payment, participating in contact sports, running or during activities that involve a lot of sudden starting and stopping. Ankle sprains are damage to the ligaments of your ankle. They can be painful and create long-term problems if not attended to properly. At the discretion of your doctor, there are plenty of exercises to help your ankle recover as well as exercises for overall fitness.
Rehabilitation
Rehabilitation is important to resume your desired activity level. Upon injury, you should ice your ankle and rest. Your doctor may suggest strengthening and range of motion exercises. If your doctor approves, perform ankle circles and the alphabet exercise -- writing the alphabet using your ankle and foot. You also can do muscle strengthening exercises for your calves. When you sprain your ankle, your calf muscles may become tight and weak. Perform toe raises, heel raises and standing calf stretches to remedy this. You also should work on your balance following an ankle sprain. Start by standing on your injured ankle for as long as you can maintain your balance. A doctor or physical therapist can provide you with exact instructions on what type of strengthening and range of motion exercises are best for you.
Exercising
Depending on the severity of your sprain, you may be able to resume activity within days of spraining your ankle. More severe sprains can take a couple of months to heal. While you are healing, your doctor may recommend activity modification. You may be allowed to participate in low-impact exercises almost immediately following your sprain. These exercises include swimming, riding a stationary bike or using an elliptical machine. Low-impact exercises give you the benefit of a total workout without placing any stress on your joints. When you are able to walk without pain or limping, you can gradually resume your normal activity. If your regular activity involves running, start out slow. Begin running for 10 to 15 minutes daily and add a couple of minutes to your run each time.
Bracing
If you are involved in athletics or wish to return to exercising, your doctor may allow you to return to your desired activities with the aid of an ankle brace or taping your ankle. If you have a history of ankle pain or sprains, using a lace-up brace or elastic bandage can help to prevent your ankle from rolling as you recover as well as prevent further injury to your ankle. Ankle taping also can achieve the same results and provide a more custom fit for your ankle. Do not tape your ankle too tightly, as this can restrict blood flow and cause pain. Ask your doctor or physical therapist how to properly tape your ankle before trying it on your own.
Warnings
Complete all exercises and activities at the discretion of your doctor or physical therapist. Returning to activity too soon can result in further injury or chronic ankle pain. If you experience numbness in the foot or ankle, increased swelling, re-injury of your ankle or weakness in your ankle while exercising or participating in sports, contact your doctor.
