If you sprained your ankle, it means you injured a ligament. Ligaments attach your muscles to your bones to help you move. If a ligament is overstretched, torn or otherwise injured, you may develop a sprain. In some cases it occurs because the muscles that support the ankle become weak, leaving you susceptible to twisting and injuring the ankle joint. Since your ankle sprain may require you to avoid activities until it heals, you may end up with a stiff ankle. Once your injury does heal, there are exercises you can do to reduce the stiffness that occurs after an ankle sprain.
Range of Motion Exercises
According to the American Academy of Orthopaedic Surgeons, after your sprain heals, it is important to do exercises to help regain full range of motion in your ankle. Depending on the severity of your sprain, this can take weeks or months. Pointing and flexing the foot and ankle circles are a good place to start. You can also draw the alphabet in the air with your foot or draw shapes in the sand or while placing your foot in warm water. Another good option is to try picking up a pen or small towel off the floor with your toes. All of the above move your ankle in a variety of directions to help regain flexibility and reduce ankle stiffness
Ankle Stretches
The Achilles tendon is an important area of the ankle to stretch after an ankle sprain. The University of Michigan states that you should exercise slowly and only to a pain-free level. You can sit and wrap a towel under your toes and pull back gently on the toes or do a standing runners stretch. Take slow deep breaths and relax into the stretch without bouncing. Gently stretching your ankle this way before and after exercise helps to prevent stiffness.
Balance Exercises
Ankle sprains can be the result of a loss of balance. Falls during which you twist your ankle can lead to a bad sprain. If your ankle is stiff, your balance will be further compromised. Exercises where you stand on one foot, stand on foam or stand on a balance board help to strengthen the ankle and reduce stiffness. Many yoga and Tai Chi postures are also helpful for improving balance and reducing ankle stiffness
Ankle-Strengthening Exercises
After your sprain has healed and you are pain free, talk to your doctor about adding some strengthening exercises. You can do these by wrapping tubing around your foot and a sturdy table leg. Then pull the toes up against the tubing, turn and press your toes down against the tubing, and then change position again and pull the tubing sideways. These same exercises can be done using cables and an ankle attachment at the gym. You can also sit on a high stool or table and hang a weight off your foot. The American Orthopaedic Foot and Ankle Society recommends doing isometric exercises by pressing your foot against a wall in various positions.
