Learn How to Strengthen Your Ankle After a Sprain

There are Several Types of Strengthening Exercises

Following an ankle sprain, strengthening exercises should be performed once you can bear weight comfortably and your range of motion is near full. The easiest to begin with are isometric exercises that you do by pushing against a fixed object with your ankle.

Once this has been mastered, you can progress to isotonic exercises, which involve using your ankle range of motion against some form of resistance. Below show isotonic exercises performed with a resistance band, which you can get from your local therapist or a sporting goods store.

Place your ankle in the "down and in" position against a fixed object such as a couch.
Hold this position for a count of 10.
Repeat 10 times.

From the seated starting position, bring your ankle down and in.
Hold this inverted position for a count of 10.
Repeat 10 times.

Again from the starting position, bring your ankle up and out.
Hold this everted position for a count of 10.
Repeat 10 times.

From the starting position, point your toes down and hold this position for a count of 10.
Repeat 10 times.

This stretch should be done only when the pain in your ankle has significantly subsided.
While standing on the edge of a stair, drop your ankles down and hold this stretched position
for a count of 10.
Repeat 10 times.

Do this stretch only when the pain from your ankle sprain has significantly subsided.
Stand 12 inches from a wall with your toes pointing toward the wall.
Squat down and hold this position for a count of 10.
Repeat 10 times.


Source: aofas


 
RIVERA FOOT & ANKLE: At Orlando H.Rivera DPM, our priority is to deliver quality care to informed patients in a comfortable and convenient setting. When you have problems with your feet, you need to turn to a podiatrist who listens and responds… an experienced doctor who knows the field and can effectively diagnose and treat your needs… a friendly physician who counsels you on the best ways to maintain and improve your health. Our physician(s) meet all these criteria. Plus, you benefit from a dedicated team of trained professionals who give you the individualized attention you deserve.

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