A strained ankle occurs when there is an injury to the muscles or tendons that cross the ankle joint. This injury is often caused by overstretching of the tissues due to rolling the ankle beyond its natural range of motion. Strains can also be the result of overuse of the ankle joint. The American Orthopaedic Foot and Ankle Society recommends performing stretching exercises after the initial pain and swelling have subsided.
Ankle Movements
After your injury, the muscles and tendons will likely tighten and become stiff so the first thing to focus on is restoring the range of motion of your injured joint. Begin with small, controlled movements, gradually increasing the range of motion in each direction. Start this exercise by sitting with your strained ankle extended to the front. Carefully plantar flex your foot by pushing your toes away from your body as far as you comfortably can. Next bring your toes toward your body by bending your ankle. From here, rotate your foot from side to side. Repeat each direction 10 times. As your ankle mobility improves, begin to circle your ankle in all directions. To ensure movement in all directions, use your toes to trace every letter of the alphabet a couple times a day.
Calf Stretch
The muscles and tendons that cross the ankle joint originate in the calf, making calf-muscle flexibility a priority when rehabbing a strained ankle. Stand 2 to 3 feet from a wall so that your legs are staggered and your injured leg is in the rear. Place your hands against the wall and, keeping your back leg straight and your heel on the floor, slowly bend your front leg until you feel a stretch in the calf of your back leg. Hold this stretch for 10 seconds. Relax, then bend your back leg slightly and repeat the stretch.
Resisted Ankle Movements
Once you are able to move your ankle through its normal range of motion, begin strengthening the muscles. Attach a resistance band to a sturdy object at ground level. Sit on the floor and loop the band around the ball of your foot. Flex, extend and move your ankle from side to side while working against the resistance of the band. Move your foot in each direction 10 times.
Wobble Board
Balance is often affected when a joint is injured. Once you are able to put all of your weight on your strained ankle without causing pain, you can practice this exercise. This exercise will not only improve your balance but will also strengthen the tissues that help stabilize your ankle. Stand on a wobble or balance board with both feet and try to maintain your balance for one minute. Gradually increase your balance time. As you improve, move your arms around or close your eyes to make the exercise more challenging.
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