Exercises are often prescribed as a part of rehabilitation for ankle sprains and are designed to improve range of motion, flexibility, strength and balance. The American Academy of Orthopedic Surgeons recommends that these exercises be initiated in the week following the injury and be continued for about one to two weeks. You may gradually return to normal activities or exercise once you regain full strength and range of motion of the ankle. Activities or sports involving twisting or sudden movements of the foot should be avoided for several weeks.
Ankle Circles
This exercise will help to improve the range of motion of your ankle. To perform ankle circles, sit down on a table or bed with your foot hanging over the edge. Make small circles with your injured foot in a clockwise direction 10 times. Repeat in the other direction. Do not allow your leg to move during this exercise.
Calf Stretch
Calf stretches are beneficial for restoring flexibility of the ankle, as it often becomes stiff and difficult to move after a sprain. This stretch should be performed intially sitting, and then standing once you are able to bear weight on the foot. Begin by sitting down on the ground with your injured leg extended in front of your body. Wrap a towel around the ball of your injured foot. Hold the ends of the towel with both hands and gently pull the foot towards your body. You should feel a gentle stretch in the back of your lower leg. Hold for 10 to 15 seconds and release. Do two to three sets, gradually increasing the length of the hold for up to 30 seconds.
Resistance Band Exercises
Resistance exercises function to strengthen the muscles and ligaments of your ankle, and are a vital component of rehabilitation. For these exercises you will need a rubber resistance band, which can be purchased from your local sporting goods store or physical therapist. Start by sitting down on the ground. Hold the ends of the band in your hands and wrap the band around the ball of your injured foot. Push your foot away from your body and release. Repeat 10 times. Next, tie the band around the leg of a table or heavy object. Sit down on the ground with your body parallel to the table and your injured foot closest to the table. Wrap the band around the ball of your injured foot. Move your foot in towards your body and release. Repeat 10 times. Switch direction and sit with your non-injured foot closest to the table. Move your foot away from your body and release. Repeat 10 times. Next, sit facing the table and place the band around the top of your foot. Pull your foot towards your body and release. Repeat 10 times. Do three sets of each exercise.
One Leg Stand
According to the University of Illinois McKinley Health Center, individuals with a weak sense of balance are two to three times as likely to suffer an ankle injury than individuals with a strong sense of balance. Performing balancing exercises will not only strengthen your ankle, but also prevent future ankle sprains. This exercise should only be performed if you are able to bear weight on your injured foot without pain. Begin by standing next to a chair for support. Lift your non-injured foot up off the ground and stand on your injured foot for 30 seconds. Once this becomes easy, you can try standing on a pillow to increase the difficulty.
