Sprained ankles are among the most painful injuries in sports because we are constantly putting weight on the injured area. Sprained ankles can be aggravated by the slight wobbles in our feet and ankles to balance our bodies on uneven terrain. For this reason, serious sprains can take more than a month to rehab, and even longer before they are pain free. Trainers have developed several exercises that can strengthen the ankle and improve mobility after a sprain.
Alphabet
One of the most common exercises to regain mobility and stability in the ankle is drawing the alphabet with your toes. As your mobility improves, trainers might have you loop a resistance band around your big toe as you move your foot in the shape of every letter in the alphabet. This exercise is easy to teach to athletes and includes movements in all directions.
Calf Raises
To improve stability, trainers will have you perform standing calf raises, slowly increasing the intensity of the movement to help rehab your ankle. As you begin to rehab, you will perform the movement while standing on flat ground, possibly using your other leg as a guide to prevent overloading the ankle too quickly. Soon you will be doing this movement while standing only on the injured ankle. Taking the movement further, you will perform the movement while the forefoot stands on the edge of a step, the heels and mid foot hanging off of the edge. This allows for greater range of motion and can build greater strength.
Lunges
Trainers prefer lunges because of the stability required. The small adjustments that your foot and ankle make require the ankle to balance the body, and by performing lunges you will be both strengthening your ankle and evaluating your progress. Because this movement can be intensified by adding free weights, trainers use lunges as a first step in transitioning you back to active competition.
Dynamic Form Running
Ultimately as an athlete you must test your ankle while in motion. Ankle flips are just one example of these drills. In ankle flips, your knees remain locked as you run with a backward lean, using only the flip of your ankles to push you forward. This is an advanced rehab exercise and can cause further damage if not properly monitored, but once you are able to complete this drill with a manageable pain level, trainers will tape your ankle and get you back into competition.
References
- "Rehabilitation of the Foot and Ankle"; James Sammarco MD; 1995.
- "H.E.M. Sprained Ankle Rehab Treatment"; Scott Malin; 2008.
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