An ankle sprain occurs when you twist, turn or roll the foot in a manner that affects the ankle ligaments. While the ankle ligaments are designed for movement, stretching them beyond their normal means can cause pain and, in some instances, tearing of the ankle ligaments. When you are able to bear weight on the ankle, physical therapy exercises can help to relieve pain and muscle tension.
Ankle Circles
Ankle circles are a low-impact exercise that can help to stretch the muscles around your ankle after an injury. You can perform this exercise three to four times throughout the day to relieve muscle tension. Begin in a seated position, lifting your affected foot slightly off the floor. You can leave your ankle on the ground if that is more comfortable for you. Circle the ankle in a clockwise position, but do not stretch to the point of pain. Repeat this exercise 10 times. After you complete these repetitions, reverse the exercise to move in a counterclockwise position for 10 repetitions.
Resistance Band Strengthener
The resistance band strengthener exercise helps to restore mobility and function in your ankle. Start by wrapping a resistance band around a furniture leg. Sit on the floor beside the furniture, placing the resistance band loop around the inside portion of the top of your foot. Concentrating on only the foot and ankle, resist the foot against the band to move the foot toward your unaffected foot. If you sprained your right ankle, this would be to your left side. Hold this position for five seconds, then release the exercise. Repeat eight times.
Alphabet Trace
The alphabet trace exercise can be a fun method to relieve tension in the ankle following an ankle sprain. Begin by sitting in a comfortable chair. Keep your back straight and shoulders slightly pulled back to practice good posture. Lift your affected foot off the ground and use your big toe to pretend as if you are drawing each letter of the alphabet. For an added challenge, you can keep the heel on the ground as you perform this exercise.
Towel Stretch
The towel stretch uses a towel as an assistive device to stretch the ankle joint. Begin by taking a bath towel and sitting on the floor with your feet extended in front of you. Place the towel around the ball of your foot and grasp the ends of the towel with each hand. Pull the ends of the towel closer to your body, stretching the foot back toward your chest. You should feel a stretch in your ankle as you hold this position for 10 seconds. Release the stretch and repeat two times.
