Ankle sprains are the result of twisting or turning your ankle outside of its normal range of motion. Sprains can occurs as the result of tripping or falling, planting your foot wrong on the ground or in sports or exercise. Ignoring an ankle sprain can lead to a lifetime of ankle pains and problems. With your doctor's permission, there are exercises you can perform to maintain your overall level of fitness as well as to strengthen your injured ankle.
Low Impact Exercise
Participation in low impact exercises often is permissible. Low impact exercises are beneficial in maintaining your overall fitness and endurance levels without placing excessive stress on your sprained ankle. Low impact exercises are exercises that place little to no stress on your joints. You can reap the rewards of a full workout without placing stress on your ankle joint. Low impact exercises are often non- weightbearing. Exercises can include swimming, water aerobics, riding an indoor bicycle or using an ellitpical machine. These exercises can be substituted for your normal exercise routine until you receive clearance from you doctor.
Ankle Circles and Alphabets
Ankle circle and alphabet exercises help to make the muscles and ligaments of your ankles stronger and increase range of motion in your affected ankle. Sit on the floor with your affected leg stretched out in front of you. Move your ankle up and down, side to side, in half circles and complete circles. Move your ankle clockwise and counter-clockwise. Complete five to 10 repetitions in each direction, three times per day. You can also use your ankle to write the letters of the alphabet. Using your big toe as a guide, write the letters of the alphabet in the air. Start with small letters, and as your range of motion increases, make larger letters.
Toe and Heel Raises
Toe and heel raises can help to strengthen your foot and ankle following an ankle sprain. Sit on the ground with your affected leg extended out in front of you. Your heel should be on the ground and your toes facing the ceiling. For toe raises, pull your toes back in the direction of your body while keeping your knee fully extended. Hold this position for 15 seconds. Relax and repeat 10 times. For heel raises, point your toes away from your body while keeping your knee extended. Hold this position for 15 seconds. Relax and repeat 10 times.
Considerations
If you are going to work out with a sprained ankle, you may want to consider using an ankle brace. A semi-rigid ankle brace can prevent further damage to your ankle and provide added stability as you exercise. Ankle braces can be elastic, lace-up, Velcro or a combination of the three. They are lightweight and fit easily into athletic shoes. You can also use athletic taping. Athletic tape provides support similar to that of an ankle brace. Athletic tape is light weight and disposable. For the first one to two months following an ankle sprain, some sort of support should be used during workouts.
References
- FamilyDoctor.org: Ankle Sprains
- Cigna: Sprained Ankle
- NASM: Essentials of Personal Fitness Training; 2008
