A sprained ankle can put a serious damper on your sports or other exercise goals. A sprain happens when the ligaments in your ankle become strained, stretched or slightly torn as a result of bending the ankle awkwardly. According to the University of Illinois, 85 percent of ankle sprains are caused by rolling the foot inward, also known as a lateral sprain. Simple exercises can help you recover from your ankle sprain and get you back to the action as soon as possible.
Ankle Circles
Before you're able to put much pressure on your ankle, you can still do some basic exercises to help restore and maintain range of motion, such as ankle circles. Hang your injured foot over the edge of a bed or couch. Slowly make circles with your ankle. Start with slow circles that move your ankle in all different directions, then gradually build up to bigger circles. Do 10 repetitions, then rest. Repeat three to four times per day. You can also try spelling out the letters of the alphabet using your foot.
Overpressure Stretches
Overpressure stretches help target the area of the sprain, using your hands to add pressure to your ankle and stretch out the muscles and tendons. Sit in a hard-backed chair and cross your injured leg over your other leg. Bend your ankle up so that your toes are moving up toward the ceiling. Use your hand to gently push your ankle up and hold for 10 to 15 seconds. Let your ankle relax, then bend it the opposite way, using your hand to again push against your foot and add resistance. Hold for another 10 to 15 seconds, then relax.
Lower Leg Stretches
Stretching the muscles in your lower leg -- the calf, gastrocnemius and soleus muscles -- can help you regain upward movement in your ankle as you recover from your injury. Start by wrapping a towel around the bottom of your foot as you lie on the floor or a bed. Slowly pull the towel toward you with both hands until you feel a stretch in your calf muscle. Hold for 10 to 15 seconds, then relax. When you can handle some weight on your ankle, stand facing a wall and push your arms against the wall. Push your injured ankle out behind you and straighten your leg. Bend your other leg and lean forward until you feel a stretch in your gastrocnemius muscle, just above your Achilles tendon. Hold for 10 to 15 seconds, then rest. Keep your legs in the same position, then bend your injured leg at the knee until you feel a stretch in your soleus muscle, located in the front of your leg, or shin. Hold for 10 to 15 seconds, then rest.
Resistance Band Exercises
Once you're ready to add some resistance and put your ankle to work, you can use resistance bands. Tie the two ends of a resistance band together to make a loop. Place one end of the loop around a table leg. Place the other end around your foot. With your leg extended and straight, pull your foot to the side away from the table leg, using the muscles in your foot and leg, but only moving your ankle joint. Do 10 to 15 repetitions to one side, then move to the other side of the table leg -- or turn around -- and do the exercise in the opposite direction.
