Ankle sprains are one of the most common sports injuries. Ankle sprains can occur as the result of jumping, side-to-side movement, running, sudden stopping or direct contact injuries. Ankle sprains cause damage to the ligaments in your ankle joint which can impair the range of motion in your ankle. Rehabilitation exercises that focus on increasing your range of motion are helpful in recovery and can also aid in preventing future ankle sprains. Always consult your doctor if you feel you may be suffering from a sprain.
Circles
Performing full and half circles with your ankle following a sprain -- at the discretion of your physician -- can help increase your range of motion. You can perform this exercise while seated, standing or lying in bed. Slowly make half circles with your ankles. Move your ankle to the left and then to the right. Complete this exercise 10 times, three to four times each day. Once you have mastered the ability to make a half circle, move on to making a full circle with your ankle. Make circles -- moving only your foot and ankle -- going clockwise and then going counterclockwise. Complete one set of 10 repetitions going clockwise and other set going counterclockwise. Try to complete this exercise three to four times per day.
Hand-Assisted Stretch
This exercise can help to improve your range of motion and flexibility. Sit with your back straight on a chair, your knees bent and your feet placed flat on the ground. Take your affected leg and cross it over your healthy leg. Your calf should be resting on the thigh of your healthy leg with your foot and ankle hanging in the air. Take one of your hands and grasp the top of your forefoot. Apply light pressure with your hand as your bend your ankle inward. Complete the same motion as you stretch your ankle away from your body. Complete one set of 10 repetitions in each direction. Complete this exercise three to four times daily.
Air Writing
Writing in the air with your foot and ankle can help improve range of motion and flexibility in your ankle following a sprain. Sit back in a chair with your back straight. Your healthy foot should be planted firmly on the ground. Raise your injured leg slightly off the ground and "write" using only your foot and ankle. You can write the ABCs, numbers, your name or anything you wish to. Avoid bending any other portion of your leg -- including your knee and hip -- while completing this exercise. Start out by writing smaller letters and numbers. As your range of motion increases, you will be able to make larger letters and numbers. Practice this exercise for a few minutes at a time, three to four times each day.
Towel Stretching
This exercise helps to increase your ability to flex -- bring your ankle joint closer to your body -- and extend -- move your ankle away from your body -- your ankle joint. Have a seat with your back straight in the chair. Your healthy leg should be bent at the knee with your foot placed on the ground. Roll a towel long ways. Place the center of the rolled towel underneath the ball of your foot on your affected leg. Once you have positioned the towel, extend your leg out in front of you. Your knee should be locked and your toes should be pointing toward the ceiling. Grab the ends of the towel using both of your hands. Gently pull the towel back towards you. Hold this position for 20 seconds. Then push your ankle downwards so that your toes are pointing away from you. Hold this position for 20 seconds. Complete one set of three repetitions of this exercise. Try to perform this three times each day.
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