According to the McKinley Medical Center at the University of Illinois, 85 percent of all ankle injuries are lateral sprains caused by the foot rolling inward. This injury stretches or tears the ligaments that hold your ankle and foot bones together. Some accidents result in badly broken bones or torn ligaments requiring surgery. A surgical patient might awaken to see his ankle already in a machine performing passive rehabilitative exercises. Later, he will engage in active exercises to stretch, strengthen and regain full use of his ankle.
Benefits
Spraining your ankle, or suffering some other type of ankle injury, increases your chances for another injury because each accident decreases the ligament's strength and stability. Calf and foot muscles on the affected leg grow weak and stiff, reducing function and range of motion. Proper medical care, bracing and rehabilitative exercises restore strength and flexibility, reducing the likelihood of re-injury.
Schedule
A physical therapist will schedule post-surgical therapy sessions and exercise routines but you can also do many of the same exercises at home for a sprained or twisted ankle. The American Orthopaedic Foot & Ankle Society suggests stretching exercises once the pain has eased, which is usually five to seven days after you have sprained your ankle. Perform range of motion exercises as soon as you can bear a little weight on the affected foot and advance to strengthening exercises once you can move your ankle comfortably in all directions. Consult a doctor for more information.
Stretches
Perform stretching exercises twice a day, preferably in a seated position with your foot elevated and leg extended in front of you. Hold each position for ten seconds, relax and repeat nine more times. Start with stretching the muscles in your calf by bending your ankle so your toes move toward your body. Increase range of motion on the outside of your calf by turning your foot inward, so that your large toe points away from your body, and turning your little toe toward the floor. Perform another set of exercises, but this time bring your ankle up and out so that your large toe points toward the floor, pushing the outside of your foot upwards. Stretch the muscles in the back of your calf by pointing your toes ten times.
Strengthening
American Orthopaedic Foot & Ankle Society suggests strengthening exercises to reduce the threat of subsequent injuries. Engage in isometric exercises by pushing against fixed objects like walls or using rubber resistance bands. Place your foot under a heavy table and push upwards, or put your foot on top of the table and press downwards. Press the inside of your foot against a wall and hold for ten seconds. Strengthen the outside of your ankle by pushing against a wall with the outside of your foot. Perform these four basic motions with a resistance band, which are available at health and fitness stores or medical equipment outlets.
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