Sprained foot rehabilitation begins with range of motion exercises and ends with full weight-bearing activities. Rehabilitation plays a critical role in helping your foot and ankle heal completely to protect against further injury. Since not all exercises may be appropriate to your individual situation, consult with your doctor before starting.
Pressure Stretching
The initial stage of rehabilitation for a sprained foot involves being able to sustain pressure upon the ball of your foot. When you can apply pressure to your foot without experiencing pain or discomfort, use a towel to do a stretching exercise. While sitting on a hard surface with your legs fully extended, place a towel around your toes and ball of foot. Grab hold of the towel with each hand and gently pull the towel toward your body. Feel the stretch along the backside of your foot. Make certain to keep your knee straight. Hold the stretch for 20 seconds. Release the stretch and relax 10 seconds. Repeat this exercise three times.
Lower Calf Stretching
Stretching your lower calf muscle can be included in the next stage of rehabilitation for a sprained foot. Stand facing a wall. Place your palms against the wall at chest level. Gently bend both knees and place your injured foot slightly behind your other foot. Point the toes of your back foot slightly inward. Slowly lean into the wall while keeping your heels on the floor. Stop leaning when you feel a stretch along the backside of your knee. Hold this stretch for 15 seconds. Slowly return to the upright position. Relax 10 seconds. Repeat this exercise five times.
Can Rolls
These can be done during the stage of rehabilitation for a sprained foot where foot swelling has decreased. Sit upright in a firm chair. Remove your socks and place your injured foot onto a frozen juice can. Gently start rolling your foot back and forth over the can for three minutes. Remove your foot from the can. Relax 10 seconds. Repeat this exercise five times.
Chair Balancing
A more advanced stage of rehabilitation for a sprained foot involves being able to place weight upon your foot without feeling any pain. Do an upright chair balancing exercise. Find a firm chair to use for support. Stand facing the chair's back with your legs shoulder-width apart. Gently lift your nonsurgical leg and place your body weight onto your injured leg. Hold onto the chair for support, if needed. As you become stronger, gently bend your injured knee and reach forward while balancing.
Foot Pushes
Perform muscle strengthening exercises when you have reached the stage where you do not experience any swelling or pain while standing. To perform foot pushes, sit upright in a firm chair with your feet firmly on the floor. Lift your uninjured foot and place the heel on top of your injured foot. Press down with your heel against your injured foot while using your injured foot to press up against the heel. Hold this tension for five seconds. Release the tension and return your feet to the original position. Relax 10 seconds. Repeat this exercise five times.
