Sprained Ankle Physiotherapy Exercises

An ankle sprain is a common injury in sports and other physical activity. It can bother you once or become a reoccurring problem that needs tending often. The sprain happens when a twist of the ankle rips the ligaments around the ankle joint. Typically this happens when a person rolls the ankle by stepping wrong or turning quickly. The only thing that can be done when it happens is to rest it and use ice to reduce the swelling. Once the ankle has healed, physiotherapy exercises can be done to reduce the chance of re-injury.

Range of Motion

• To increase range of motion after you have fully healed, slowly work on stretching out the muscles and ligaments. During the healing process this area will tighten, making movement strained and stiff.

  Sitting with your leg out straight and flexing your foot toward your knee will stretch the area. Hold the stretch for a few seconds before releasing, and do the exercise several times a day for up to 10 days or until you feel movement is easier.

  Another range-of-motion exercise is to write the alphabet with your toes, forcing yourself to move the ankle in different directions and test its mobility.

Strengthening

• Strengthen the leg muscles, because they help support the ligaments that hold the ankle together. This can be accomplished using some stretchy material. Make a loop around one end, slip it around the toes of your bad foot, and anchor the other end to something heavy. Slowly turn the foot to the side in the opposite direction of the stretch band. This resistance exercise will help build the muscles in the shins and sides of the calves. Do three sets of 20, five times a week.

Balance and Control

• Use a balancing technique to learn control and stability so that you can prevent more injury from occurring. Stand on one foot with your arms out and try to hold for one minute. Do not try this exercise until you can stand and walk without any pain. With all exercises, never force your ankle into a painful position. If the movement hurts, rest the ankle for a while, and next time don't push it as far. Forcing the ankle to do more than it is ready for could further damage it and prevent your recovery.