Ankles can sprain easily, sometimes by just a simple twist or turn, according to the Mayo Clinic. The ligaments tear or stretch when the ankle is turned awkwardly. Ligaments are tough, sinewy strands of tissue that hold the bones together and, in the case of an ankle, help to stabilize the foot. Treatment varies for sprained ankles and depends on the severity of the strain. Once an ankle has been treated with immobility, ice or other measures, there are exercises for an ankle sprain that need to be performed to strengthen the ligaments.
Stretch
After the swelling has gone down from treatments with rest, ice, compression and elevation, the first exercises should begin to stretch the ligaments that have been immobilized. To avoid atrophy and stiffness, ankle stretching should begin within 48 hours after the injury was incurred if the doctor or physical therapist clears the patient for exercise. Sit on the floor or a sofa and extend the injured leg. Roll up a towel or use a belt or strap. Place the strap behind the upturned foot on the ball of the foot and hold on to each end of the strap. Pull gently, careful not to bounce. Pull until you can feel a slight tug, but not hard enough to re-injure the ligaments. Hold the pull for 10 to 20 seconds and release. Rest for 10 seconds and repeat the stretch. Perform stretching for about 10 repetitions two or three times a day.
Strengthen
Once agility and flexibility have returned from stretching, begin exercises to strengthen the ankle. Stand sideways beside a wall with the side of the injured foot flat against the wall. Apply pressure and hold for about three seconds and release. Repeat 20 times, two or three times per day. After a little strength has returned, increase the pressure. Use a thick resistance band and tie it to a stable pole or slide it over a chair leg. Put the injured foot inside the other end of the band and pull outwards, utilizing all the muscles in the leg to build strength in the lower leg and around the ankle. Another exercise that is good for strengthening the ankle is toe raises. Stand and rise up on your toes, hold the position and return heels to the floor. Doctors at the American Academy of Family Physicians recommend repeating this exercise up to 20 times a day.
Balance
Develop balance once you can bear weight on the injured ankle without pain. Stand on the leg with the injured ankle ligaments and lift the other foot off the floor. Hold and repeat 20 times. Use a wobble board, which is a small platform attached to a ball. Stand on the board with the injured foot and move the board around, maintaining balance throughout the exercise.
Walking
Resume walking once there is no more pain. Runners and joggers should start their regular exercise routine by walking for half the time and jogging for half the time. Increase the pace and mix up the routine by running backwards, forwards and in patterns to strengthen each movement on the ankles. Run figure eights and circles to further strengthen the ligaments.
