Ankle Sprain Rehabilitation
To Restore Normal Ankle Function After an Ankle Sprain
Range of Motion Exercises
Help you regain normal ankle motion. You should start this straight away for a simple sprain. Please check with your doctor to make sure that you don’t have a fracture!Technique: Sit with your knee straight and hold the foot position as long as possible. Do as frequently as possible for the first 3-10 days.
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Park House Level 3, 187 Macquarie St Sydney NSW 2000
Pullback
Flex your foot back toward your body
Flex your foot back toward your body
Flexibility (Stretching) Exercises
Loosen tight leg muscles. Tightness makes it hard to use stairs, walk, run and jump.Technique: Hold each exercise 20seconds at a gentle stretch. Do not bounce!
Frequency: 6-10 repetitions/exercise, 5-7 days per week
Calf Stretch - Basic
Sit with your knee straight and towel looped around the ball of your foot.
Slowly pull back until you feel your upper calf stretch.
Sit with your knee straight and towel looped around the ball of your foot.
Slowly pull back until you feel your upper calf stretch.
Calf Stretch - Advanced
Once you can stand, try stretching with your hands on a wall.
Place the injured foot behind the other with your toes pointing forward.
Keep your heels down and back leg straight.
Slowly bend your front knee until you feel the calf stretch in the back leg.
Once you can stand, try stretching with your hands on a wall.
Place the injured foot behind the other with your toes pointing forward.
Keep your heels down and back leg straight.
Slowly bend your front knee until you feel the calf stretch in the back leg.
Heel Stretch - Basic
Sit with your knee slightly bent. Loop a towel around the ball of your foot.
Slowly pull back until you feel a stretch in the lower calf and heel.
Sit with your knee slightly bent. Loop a towel around the ball of your foot.
Slowly pull back until you feel a stretch in the lower calf and heel.
Heel Stretch - Advanced
Once you can stand, try placing your injured foot behind the other with your toes pointing forward.
Keeping your heels down, slowly bend your back knee until you feel a heel stretch in the back leg.
Once you can stand, try placing your injured foot behind the other with your toes pointing forward.
Keeping your heels down, slowly bend your back knee until you feel a heel stretch in the back leg.
Strengthening Exercises
Strong leg muscles help the ligaments hold the ankle together.Frequency: Three sets of 20 repetitions, 5-7 days per week
Front of Shin Basic - Push Out
With your foot flat on the floor, push it outward against a wall, file cabinet or bookcase. Hold for three seconds.
With your foot flat on the floor, push it outward against a wall, file cabinet or bookcase. Hold for three seconds.
Front of Shin Advanced - Band
Tie the band to a desk or dresser.
Sit with your foot and knee in line and loop the band over the outside of your foot.
Push your foot out against the band.
Tie the band to a desk or dresser.
Sit with your foot and knee in line and loop the band over the outside of your foot.
Push your foot out against the band.
Inner Shin Basic - Push In
With your foot flat on the floor, push it inward against your other foot.
Hold for three seconds.
With your foot flat on the floor, push it inward against your other foot.
Hold for three seconds.
Inner Shin Advanced - Band
Tie the band to a desk or dresser.
Sit with your foot and knee in line, and loop the band over the inside of your foot.
Push your foot in against the band.
Tie the band to a desk or dresser.
Sit with your foot and knee in line, and loop the band over the inside of your foot.
Push your foot in against the band.
Front of Shin Basic - Push Up
Place the heel of your other foot on top of the injured one.
Push down with the top heel while trying to push up with the injured foot. Hold for three seconds.
Place the heel of your other foot on top of the injured one.
Push down with the top heel while trying to push up with the injured foot. Hold for three seconds.
Front of Shin Advanced - Band
Tie the band to a desk or dresser.
Sit with your leg straight and loop the band over the top of your foot.
Slowly pull your foot back against the band.
Tie the band to a desk or dresser.
Sit with your leg straight and loop the band over the top of your foot.
Slowly pull your foot back against the band.
To Prevent Re-injury
- Continue daily calf and heel stretching, especially after activity (indefinitely)
- Continue ankle strengthening 3-4 days per week (indefinitely)
- Complete the balance tests and exercises (if needed)
- Wear an ankle brace during strenuous activity (indefinitely)
Balance
An ankle sprain can decrease your ability to balance on that foot and makes it easier to roll the ankle again. As soon as you can stand without pain, try the balance tests below. If you can't balance for ten seconds without wobbling, practice that level every day until you can. You can stop when you pass the Level 4 test.
Technique: Balance on your injured foot for ten seconds, do a least 6 repetitions per day.
Frequency: Stand 60 seconds without losing your balance, then move to the next level.
Level 1 - Arms out to your side, eyes open
Level 2 - Arms across your chest, eyes open
Level 3 - Arms out to your side, eyes closed
Level 4 - Arms across your chest, eyes closed
Level 2 - Arms across your chest, eyes open
Level 3 - Arms out to your side, eyes closed
Level 4 - Arms across your chest, eyes closed
Bracing
Injured ligaments can take up to 16 weeks or more to heal. An ankle brace helps protect the ligaments not only during recovery but also when returning to sport or exercise activities.
Park House Level 3
187 Macquarie St
Sydney NSW 2000
187 Macquarie St
Sydney NSW 2000