A sprained or twisted ankle occurs when you overstretch the ligaments that support the ankle. This is a common athletic injury that results when you twist or roll the ankle. An ankle sprain leads to instability in the ankle and increases your risk for a future ankle sprain, even after the ankle has healed. To reduce your risk for reinjury and relieve ankle sprain related pain, you can perform regular stretches to relieve the pain of your sprained ankle.
Assisted Ankle Stretch
This exercise helps to increase the stretch in your foot by using your hand for assistance. Start by sitting down and crossing your affected leg over the knee of your unaffected leg. Place one hand on top of the foot, just below the toes. Relax your foot and use your hand to point the foot downward. Hold this position for five seconds, then lift the foot to point the toes toward the ceiling. Continue to guide the foot using side-to-side, up and down motions for one minute. Over time, flexibility should return to the ankle.
Towel/Band Calf Stretch
Spraining the ankle can cause tightness to develop in the calf muscles due to inactivity. You can stretch these muscles using a towel or resistance band for ease. Grasp one edge of the towel in each hand and wrap the end of the loop around the ball of your foot. Gently pull the towel toward your, helping the foot to come backward and feeling a stretch in the calf muscle. Hold this position for 10 to 15 seconds, then release the stretch. Repeat two to three times.
Inversion/Eversion
This exercise helps to stretch tense ankle ligaments that can be affected in an ankle sprain. While seated in a chair or on the floor with your legs extended, point the toes of your affected foot toward your left side, feeling a stretch on the side of your foot. Hold this position for 10 seconds, then release and turn your foot toward the right side. Hold this position for 10 seconds as well. Repeat the inversion/eversion position 10 times.
Considerations
Seek your physician's approval before you begin a stretching routine. Some ankle sprains are severe enough to warrant ankle immobilization for some time. If you cannot put weight on your affected foot or the ankle is very swollen, this can indicate a torn or ruptured ligament that is not yet safe for stretching. Also, do not stretch to the point of pain. If you experience difficulty performing these exercises, performing ankle stretches in water can help because the water supports and stabilizes the ankle.
