A sprained ankle is a common injury among fitness enthusiasts and athletes. A sprain occurs when the ligaments in your ankle are stretched and pulled beyond their limits, resulting in bruising, swelling and pain. A sprained ankle can occur if you twist or roll over on your ankle. Treatments vary depending on the severity of the sprain, but at some point physical therapy exercises done at home can help.
Protection
Before you can get to the point of being ready to exercise your ankle, you must first protect the injury to reduce swelling and begin the healing process. The R.I.C.E. principle of rest, ice, compression and elevation will get you on the road to recovery, or at least minimize pain and swelling until you see a doctor. Most physical therapy exercises are best started after about five to seven days.
Stretches
Stretching exercises are a part of any effective plan to help your sprained ankle at home. Begin stretching when you are able to tolerate your body weight on the ankle. To start, sit on a table or bed and bend your ankle so your toes are pulled up toward your shin, so you feel your calf stretch. Next, invert your ankle by bending it toward the inside, then the opposite way toward the outside, and finally point your toe. Hold each stretch for 10 seconds and perform a total of 10 repetitions for each one.
Alphabet Movement
An exercise you can do at home to increase the range of motion of your ankle is to write out the alphabet, says physical therapist David Dansereau. Sit or lie comfortably and slowly write out all the capital letters of the alphabet as large as you can. Make the movement come from your foot and ankle, not your knee or hip.
Strengthening
Strengthening the ligaments in your ankle is also an important step in the recovery process. Using resistance bands or a stationary object such as a wall can provide the resistance you need. Place your foot against a wall, or wrap the band around your foot and point your toe, move the ankle toward the inside and outside just as in the stretching movements.
Restoring neuromuscular control over the damaged ankle, called proprioception, will add even more stability. Stand on one leg and keep your balance while moving your arms around and twisting your body, or try standing on a pillow.
