A sprained foot or ankle involves damage to the ligaments in your ankle, usually from a forceful twisting or rolling of the ankle beyond its normal range of movement. It's a common sporting injury and rehabilitation involves rest and compression followed by exercises to reduce swelling and restore range of movement and strength. Recovery time is usually between four and six weeks, but this will depend on the severity of your injury.
Ankle Pumps
As soon as you are able to move your ankle without feeling pain, start doing ankle pumps to get the blood moving and reduce the swelling, advises PhysioRoom.com. Sit on the floor or bed with your injured leg straight out and gently point your toes forward and back. Aim to do this exercise 20 times every hour.
Range of Motion Exercise
According to Sportsinjuryclinic.net, wobble boards are a key component of ankle sprain rehabilitation. In the initial stages, you can use one to improve mobility by sitting down and placing your feet on the board, then using your feet to gently rotate the board. Do several circles in both a clockwise and counter-clockwise direction. Once you are able to place your body weight on the injured ankle without causing pain, try doing this exercise while standing on the wobble board. You may need to hold on to a wall for support, at first.
Advanced Range of Motion Exercise
As your ankle mobility and strength improve, you can graduate to more advanced standing wobble board exercises, such as squats. Stand on the board and slowly squat down as far as you can while maintaining your balance. Start with small movements and gradually deepen your squats as your recovery progresses.
Strengthening Exercise
To strengthen the muscles in your ankle, PhysioRoom.com recommends using a resistance band to flex and contract your foot. Loop the band around the ball of your injured foot and hold on to both ends. Slowly point your toes forward and back up toward the ceiling. Do 20 repetitions five times a day and, once you can perform this exercise with ease, do away with the resistance band and try heel raises instead. Stand facing a wall, holding on to it for support, and slowly rise up on to your toes. Hold for a couple of seconds then lower back down to the floor with control. Repeat 20 times, five times a day. The more advanced version of this exercise is done without holding on to the wall.
