Cryokinetics is a form of rehabilitation used by physical therapists and trainers in an effort to reduce recovery time from ligament sprains and other injuries. After an extended period of icing, you should perform ankle exercises to help return your ankle to its original range of motion and strength.
ROM Exercises
ROM exercises, or range of motion exercises, can be performed directly following an ankle icing session. During rehabilitation, ROM exercises should be performed prior to strength training exercises. Start in a seated position, extending your injured leg out and in front of you. Rotate your ankle in circles as well as up and down. You can also spell out the alphabet with your ankle. Once you are performing ROM exercises with your injured ankle at the same level as your uninjured one, you can move on to strength training exercises.
Inversion and Eversion Exercises
Inversion and eversion exercises will help you restore strength to your injured ankle by pushing it and pulling it with natural resistance. To perform an inversion exercise, sit down on the ground after icing your ankle for 20 minutes. Tie one end of a resistance band to the base of a chair or static object. Wrap the other end around the top of your foot. With your leg extended and back straight, pull the top of your foot in toward your body, fighting against the resistance of the band. Slowly return your foot to its original position and repeat. To perform an eversion exercise, simply place the band under the balls of your feet, grabbing a side of the resistance band with each hand and pulling it towards your body. As you pull, push your foot away from your body, holding for as long as you can.
Proprioception Exercises
Once your ankle has regained enough strength to put your body weight on it, you can begin performing proprioception exercises. Stand up straight with your knees slightly bent and arms at your sides. From here, lift up your uninjured leg, putting your full weight on your injured ankle for three seconds. After three seconds, bring your other leg down for support. You can also hop on your ankle and perform tip toe extensions to help further strengthen the ankle.
Ankle-stretching Exercises
Ankle-stretching exercises will help you improve flexibility in your ankle as well as improve your ability to dorsiflex and walk properly. To stretch your gastrocnemius muscle, stand directly in front of a wall with your knees slightly bent. Extend both of your arms straight out toward the wall, and place your injured foot behind your healthy one. Bend your front knee, shifting your weight forward as you keep your back leg straight and your back foot flat. Hold for 10 seconds before relaxing.
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