03/19/2024
If you are experiencing post-ankle sprain pain, we've got some great exercises to help you!
Early movement is key to a faster recovery, so let's dive right in:
1️⃣ Ankle Pumps:
Description: Flex and point your foot up and down, initiating from the ankle.
Benefits: Boosts blood circulation, reduces swelling, and promotes mobility.
How Many Times: Perform 3 sets of 20 reps.
2️⃣ Calf Raises:
Description:Rise onto your toes, lifting heels off the ground.
Benefits: Strengthens calf muscles, crucial for ankle stability.
How Many Times: Perform 3 sets of 15 reps.
Modification: Perform seated if unable to bear weight.
3️⃣ Resistance Band Dorsiflexion:
Description: Loop band around a fixed point, pull toes towards you against resistance.
Benefits:Targets front shin muscles, promoting balanced strength.
How Many Times: Do 2 sets of 20 reps.
4️⃣ Ankle Circles:
Description:Rotate your ankle in clockwise and counterclockwise circles.
Benefits: Improves joint flexibility and reduces stiffness.
How Many Times: Rotate for 2 minutes in each direction.
5️⃣ Single-Leg Balance on Foam Pad:
Description: Stand on one leg on a foam pad, maintain balance.
Benefits: Enhances proprioception and stability.
How Many Times: Hold for 30 seconds, repeat 3 times on each leg.
Modification: Perform on stable surface.
Note:
This post is not a replacement for seeing a healthcare provider if you recently sprained your ankle.
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