Therapeutic exercise has been found to significantly reduce recovery time for mild and moderate ankle sprains. 1 . If you have repeated ankle sprains, ankle stabilization surgery may be an option, especially if conservative treatment like braces and exercises havent helped. Stretch every day if you can, and aim to do the strength exercises 2 to 3 times a week. Draw each letter slowly and deliberately in both upper and lower case. To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. Use a countertop or chair back for support if you feel unsteady. Sit on a stable chair with both feet planted on the floor. Recovery. But dont be discouraged if you cant. A physical therapist can give you a personalized home rehab program; More Ankle Injury Recovery Tips. Ankle eversion is also sometimes known as supination. Supervised exercises for adults with acute lateral ankle sprain: A randomised controlled trial. While sitting on the floor, hook your toes and upper foot into the band. Mike is creator & CEO of Sportsinjuryclinic.net. Now braces are used. Place your injured ankle about one step back and your good foot forward. After an ankle injury, the joint should be assessed for misalignment or structural defects caused by the sprain. Your physical therapist (PT) may use varioustreatments and modalities to help control your pain or swelling or to improve the way your ankle moves. Following a well-structured conditioning program will also help you return to sports and other recreational activities. With your shoes and socks off, gently grab the towel with your toes, scrunch it up, and count to 5. Ankle Rehabilitation and Exercises. Sit on the floor with your legs straight out in front of you. Some people with repeated or severe sprains can develop long-term joint pain and weakness. This type of sprain doesnt occur as often as a sprain, Compression wrapping is primarily used to help alleviate swelling and offer support for a sprain, strain, or other injury. To ensure that this program is safe and appropriate for you, consult with your physician, After an injury or surgery, exercise will help you return to daily activities and enjoy a more active, healthy lifestyle. (2002). Foot and Ankle Rehabilitation Exercises . They can also help you choose the correct assistive device, like crutches or a cane, as your gait changes and improves. This movement is important for the rehabilitation of. Your affected leg is straight and behind you, with the heel flat and the toes pointed in slightly. Exercising after a fractured ankle requires a delicate balance of rest and movement. Tiemstra JD. Van Rijn RM, et al. Place the elastic band around the ball of your foot and hold the two ends. Repeat 10 times at first, and build up to 20 times. Your PT will likely prescribe a specific exercise program during your ankle fracture rehabilitation. Specific exercises are prescribed to help restore ankle stability and function. Equipment needed: Golf ball. These medical reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Your doctor will prescribe a type of ankle brace depending on the type and severity of your sprain. Therapeutic exercise is one of your main treatments to help you restore mobility after an ankle fracture. He teaches as an Assistant Professor of Orthopedics at Emory School of Medicine in Atlanta, Georgia. They should be done with the knee straight and bent to target both the larger gastrocnemius soleus muscles. Pull back on the towel so your toes move toward you. Inversion (also known as pronation) is the movement of turning the foot so that the sole faces inwards. Tips for Identification, Is My Foot Broken? Here we explain the symptoms,. Verywell Health's content is for informational and educational purposes only. Marble Pick-up But opting out of some of these cookies may affect your browsing experience. Ankle sprains are very common. Necessary cookies are absolutely essential for the website to function properly. Start each exercise slowly and use your pain level to guide you in doing these exercises. Sit on a stable chair with both feet planted on the floor. Numerous exercises can be created using a box or step to jump over. Tip Sit up tall and keep your foot toward your chair. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Isometric inversion and eversion. If that happens, check in with your PT or healthcare provider. Then slowly bring it back. Following a well structured exercise program will help you return to daily activities and enjoy a more active, healthy lifestyle. 2-3 times a day. In order to determine which exercises will be best for your ankle, you should contact Dr. Thapar of Ankle and Foot Specialist of New Jersey. This is a simple elastic band that you can get from a sporting goods store, online, or a physical therapists office. These include: Strength:Strengthening the muscles that support your lower leg, foot, and ankle will help keep your ankle joint stable. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Repeat 10 times. Oluseun Olufade, MD, is a board-certified orthopedist. Dr. Thapar will examine your ankle and determine the severity of your sprain before recommending a exercise regimen to heal. After you are able to place your full weight on the injured ankle without pain, you may begin proprioceptive training to regain balance and control of the ankle joint. Your PT may also use specific tools like a BAPS boardto improve your proprioception after your ankle fracture. Hold this stretch for 30 seconds and then relax for 30 seconds. Simple, at-home stretches and exercises can help you get back to your favorite sports and activities. A resistance band is great for this exercise and other ankle exercises. But theres no set timetable. Another fun exercise to do to improve ankle ROM after a fracture is to do ankle alphabet. Sports rehabilitation is not just about strengthening your foot/ankle and the muscles around it. Goal: Increase ankle strength C. a. l. f. S. t. r. e. t. c. h. Stretch 1: Stand with the ball of the foot against the wall Slowly move body towards the wall until stretch is felt . To ensure that this exercise program is safe and effective for you, it should be performed under your doctors supervision. Many different factors influence the post-operative ankle ORIF rehabilitation outcomes, including rate of healing, complexity of the fracture and/or need for hardware removal. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible. there is another level to work on beyond the traditional ankle sprain rehab. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Michael Lau, PT, DPT, CSCS, is a licensed physical therapist, strength and conditioning coach, and co-founder of The Prehab Guys. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your feet and lower legs. Ankle sprains are common injuries that can result in lifelong problems. The information provided on this site is intended to be used as an educational resource only. Wrap a towel or strap around the ball of your foot. Safe, Effective Exercise for Foot and Ankle, From the American Academy of Orthopaedic Surgeons. . These cookies will be stored in your browser only with your consent. Sit in a chair with your foot flat on the floor. Then move on to the next exercise groupankle strengthening. A talus fracture usually results from serious trauma to the foot. These exercises require a resistance band. This can be a safety hazard. Stretch first : Run through as many of these stretches as you can at one time, devoting at least 30 seconds ideally 1 to 2 minutes on each (per side, if applicable) before moving on to the next. (2016). If it start to hurt at any point, dont push it. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. This sense is called proprioception. The calf raise is a widely used exercise to strengthen the calf muscles. After an injury or surgery, an exercise conditioning program will . Perform this exercise daily. For dorsiflexion, anchor the elastic band on a chair or table leg, then wrap it around your foot. These cookies do not store any personal information. You also have the option to opt-out of these cookies. It is most likely an overuse injury, more common in runners, A TFCC tear is an injury to the triangular fibrocartilage complex found in the wrist. Start rehab with range-of-motion exercises in the first 72 hours after your injury. Ankle exercise with resistance bands once near full ankle AROM: o Ankle dorsiflexion with resistance Try to hold this for 20 to 30 seconds. Hold onto the back of a chair or a wall for balance. Place the back half of a foot on a suitable book, and the forefoot on a set of weighing scales, ensuring the foot is horizontal as far as possible. Target Muscles:The muscle groups of the lower leg are targeted in this conditioning program, as well as the tendons and ligaments that control movement in your feet. Expect to feel a little pain, but stop the exercises if you feel any lasting, intense pain. Isometric or static ankle exercises can be performed in the early stages of rehabilitation. Rehabilitation (rehab) exercises are critical to ensure that the ankle heals completely and reinjury does not occur. The most common cause of an ankle sprain in athletes is a missed step or a missed landing from a jump or fall. . No matter what the underlying cause of your pain is, the experienced professionals at Bay State Pain Management can appropriately diagnose and treat your condition in an office that is designed to be efficient and welcoming. These exercises are performed later in the rehabilitation process. This is the most challenging exercise. Each of these adds to stability while your sprain is healing. 2017;18(1):296. doi:10.1186/s12891-017-1656-4. Repetitions2 sets of 10Days per week6 to 7, Main muscles worked:Gastrocnemius-soleus complexYou should feel this stretch in your calf and into your heel, Main muscles worked:SoleusYou should feel this stretch in your calf, the sides of your ankle, and into your heel. See if you can get to 30 seconds to 1 minute. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. Alfredson versus Silbernagel exercise therapy in chronic midportion Achilles tendinopathy: study protocol for a randomized controlled trial. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. 2011;12:148. doi:10.1186/1471-2474-12-148, Habets B, van Cingel REH, Backx FJG, Huisstede BMA. For immediate relief, you can use theR.I.C.E. For plantar flexion, wrap the elastic band around your foot and hold the ends in your hand. You must remain safe while performing balance exercises. Isometric Strengthening. You might also use an elastic bandage and learn how to do compression wrapping to support your injured ankle. You can also do this while sitting down with your ankle propped up on a rolled towel or noodle. Repeat this 10 times. EXACT: exercise or advice after ankle fracture. Content is reviewed before publication and upon substantial updates. Sometimes you will not know that you sprained it until a few hours later when you see swelling or bruising, and feel increased pain. Kaminiski TW, et al. Go to Balance & proprioception exercises. Once basic single-leg standing exercises are mastered, you may benefit from advanced balance exercises like using a wobble board or a BOSU to challenge your balance and proprioception. Exercises can start at a very easy level which is suitable for everyone and can easily be progressed for even the most advanced athletes. With your hands on a wall, countertop, or chair back, lift up your good leg behind you so that your weight rests on the leg with the injured ankle. (2017). Once you have regained balance, strength, and control, you can begin working on agility. This website uses cookies to improve your experience. Repeat 10 times. 2022 Dotdash Media, Inc. All rights reserved. It is important to include balance or proprioception exercises, as well as more functional or sports-specific exercises. Proprioception is about our spatial awareness and sense of where parts of our body are. A key part of rehab is regaining control of your muscles. . Repeat 20 times each way. Isometric ankle inversion: Sit with your feet together. Verywell Health articles are reviewed by board-certified physicians and healthcare professionals. Loop a towel around the ball of your affected foot and grasp the ends of the towel in your hands. . Our approach is to . Main muscles worked:Plantar flexorsYou should feel this exercise at the top of your foot and toes. Now slowly push your ankle forward like youre pointing your toe. Keeping the Ankle Protected During Exercise. Tip Keep your leg straight and heel on the floor for support. Sit on the floor. If youre looking to speed up your healing time, it turns out timing and movement earlier, A high ankle sprain is a sprain in the upper ligaments of your ankle, above the ankle itself. Ankle sprains vary in severity and are classified by the degree of severity:. van Dijk CN. Stand facing a wall with your unaffected leg forward with a slight bend at the knee. Use your toes to pick up one marble at a time and place into a bowl. Now arrange the band to also go around your good foot. After an ankle fracture, you may be having difficulty returning to normal walking. Your doctor will determine the best type of brace to use and prescribe an exercise program to suit your specific needs. Then build up to 30 seconds and 1 minute, if you can. Main muscles worked:Dorsiflexors, plantar flexors, invertors, evertorsYou should feel this exercise at the top of your foot and throughout your ankle. Depending on your mobility, you may be unable to do some of these stretches and exercises at the beginning. Pull your toes toward you and slowly return to the start position. Your physical therapist can prescribe the right exercises for you to do at the right stage of healing to ensure that you can return to optimal mobility quickly and safely. Holding on to the end of the band, turn your ankle out. This depends on the severity of your injury and how things have healed, so check with your healthcare provider before attempting to run to make sure it is safe for you to do. It is a good muscle to strength to help reduce overpronation. Main muscles worked:Plantar flexorsYou should feel this exercise at the top of your foot and your toes. If you suspect an ankle sprain, there are things you can do immediately after being injured to protect your ankle. When the previous exercises become too easy, try the following: Ankle Circles to the Right and Left Do this exercise sitting with your foot at the end of the table. Rehabilitation of the ankle after acute sprain or chronic instability. It is the movement of turning the foot so the sole faces outwards (away from the other foot). Stand with your hands in front of you, resting against a wall, countertop, or chair back for support. This exercise is used to begin to strengthen the ankle invertors (tibialis posterior) and evertors (peroneals) in the early stages of treatment. Dorsiflexion is the movement of pulling the foot upwards. Place a small towel on the floor in front of you while you sit in a hard chair. Do about 10 of these at first and work up to 20 or more. Simply pretend that your toes are a pencil, and draw letters with your foot by moving your ankle. For many people, the rest period is about three days. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Press down with the forefoot onto the scales to see how much force you generate. If your sprain is more severe, you should follow the plan prescribed by your physician and physical therapist. Raise the heel of your affected foot as high as you can, then lower. Ankle Sprain Rehab Exercises to Get You Back on Your Feet. Now, slowly pull your foot back towards you and return it to vertical position. 2012;86(120):1170-6. handout. Repeat 3 times. Stop what youre doing and see a healthcare provider for further evaluation. The Alfredson Protocol for Achilles' strengthening is a great way to start to place some controlled stress through your ankles to improve the strength of your calf muscles.. Acute ankle sprain: Conservative or surgical approach? You only need to feel a mild to moderate stretch on your calf muscle. Some methods for healing ankle sprains are tried and true. Lower leg and ankle rehabilitation exercises for ankle, shin, and calf injuries. Towel stretch. Simply play the band around your toes, and have someone hold it as you move your ankle into dorsiflexion, plantarflexion, inversion, and eversion. Stretch 2: Stand facing a wall and step back with one leg. Foot and Ankle Rehabilitation Exercises. One of the most common sports injuries, an ankle sprain occurs when the ligaments surrounding the ankle joint are stretched or torn as the ankle joint and foot is turned, twisted, or forced beyond its normal range of motion. Verywell / Ben Goldstein. To improve muscular flexibility around your ankle after a fracture, you can perform a few different exercises. (2000). Try to perform this exercise twice a day at least once. Your physical therapist can design the best program for your specific injury and your limitations. Sprained ankle syndrome: Prevalence and analysis of 639 acute injuries [Abstract]. Active mobility exercises where the athlete physically moves the joint through a range of motion are often done early on. Range of motion(ROM) exercises should be started early in the course of treatment. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. It is mandatory to procure user consent prior to running these cookies on your website. Simply wrap a towel around your toes and give a slow, gentle pull to stretch your calf. To ensure that the program is safe and effective for you, it should be performed under your doctors supervision. You should seek treatment even for minor sprains. Brett Sears, PT, MDT, is a physical therapist with over 20 years of experience in orthopedic and hospital-based therapy. The main thing to remember: improving balance means challenging your balance, and this means creating situations where you may be unsteady. The following exercises can be used to rehab a Grade I ankle sprain. If you notice an increase in pain in your legs while doing any of these exercises make sure not to ignore it. After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Well explain the types, how theyre treated, and the recovery timeline. Give us a call at (908) 222-8980, (732) 356-FOOT (3668) or request an . Lead with your big toe. Either sudden trauma or overuse causes it. Focus on what you can do and go from there. Try to hold this for a few seconds at first. If ankle ligaments do not heal properly, they can become weak and unstable and give out with only minor trauma. Your good foot acts as a pivot. Design of a randomised controlled trial. American Academy of Orthopaedic Surgeons. Repeat. However, the basic princples are generally the same and follow the progressions outlined below. As soon as you can tolerate movement in the ankle joint and swelling is controlled, you can begin gentle stretching and range of motion exercises of the ankle joint. Phase 4: 10-14 weeks -None if healing complete -Continue treatment as above -Proprioception and balance exercises as appropriate by PT -Progressive resistive exercises of the ankle as tolerated, continue progressing hip/knee/core exercises as Design of a randomised controlled trial. Again, try to work up to 30 seconds and 1 minute, if you can. Ankle Sprain Rehabilitation. It eccentrically strengthens the peroneal muscles so they can control excess ankle inversion. Repeat 10 times, several times a day. An ankle brace helps protect the ligaments not only during recovery but also when returning to sport or exercise activities. Hold the stretch for 30 seconds and then relax for 30 seconds. This is prep for running plyometrics and I'll go into . Physical Therapy Exercise Program After a Colles' Fracture. Thank you, {{form.email}}, for signing up. Come out of the boot and immediately begin moving your ankle up and down (range of motion) to prevent your ankle from getting stiff. But research showed that these slowed down recovery in many cases. A physician will check the joint and test for weakness or deficits in soft tissues (tendons, ligaments, and cartilage). Start doingrehabilitation exercisesas soon as you can tolerate them without pain. Wobble boards are effective for improving your sense of proprioception, which is strongly linked to balance. Aim to perform this exercise 3 times a day. Mattacola CG, et al. Most people can start ankle rehabilitation exercises within three days after the ankle injury, if its not too severe. Ankle eversion is also sometimes known as supination. Before you start to stretch, warm your muscles up with some light cardio, like brisk walking, for 10 to 15 minutes. These plyometric exercises are a great way to build that adaptation. Stretching your Achilles tendon is the next set of exercises to take up as soon as you can. This website uses cookies to improve your experience while you navigate through the website. Symptoms of groin inflammation Symptoms include:, The PRICE principles are the gold standard set for treating sports injuries. If you buy through links on this page, we may earn a small commission. The longer you can devote to stretching, the better youll feel and the easier the exercises will be. How Is Physical Therapy Used After a Total Ankle Replacement? Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. It is not intended to be medical advice for individual conditions. After injury, this is damaged making us more susceptible to re-injury, especially with ankle sprains. It is important to help reduce the chance of future injuries. Alphabet Pretend you are writing each of the letters of the alphabet with your foot. This gentle exercise helps you to move your ankle in all directions. Do the same basic balance exercise while standing on a pillow. Place feet flat on the floor and try to lift each toe up in turn. Grab the center of the towel with your toes and curl the towel toward you. They do not involve movement and strengthen the muscle without putting any stress or weight on the injured area. [5] These static exercises provide strength training for the supporting muscles and stabilisers such as the ligaments . Press your injured foot inward against your other foot. Both Isometric and Isotonic Exercises are incredibly useful in the rehabilitation of an ankle sprain or strain. Consult with your physician prior to beginning any medical regimen. Tip Sit up tall and keep your legs straight. Sprained ankle. Place feet flat on the floor. The goals of the program are to help improve ankle mobility, strength, and overall function. For non-athletes, doctor-prescribed home exercises alone may be just as good as a supervised exercise program. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Gradual progression to other weight-bearing exercises should follow shortly after. . Purpose of Program. With these exercises youre retraining and improving the signals between your ankle and your brain. Step-by-step directions. How to care for a sprained ankle. You can begin healing by walking or bearing some weight, while using crutches if needed, if you can do so without too much pain. With your feet shoulder width apart, slowly rise up on your toes and come back down. (n.d.). Keep both heels flat on the floor and press your hips forward toward the wall. Rehabilitation exercises can help repair and strengthen injured ligaments. This exercise is best performed with a therapist or partner providing the resistance. Hold for about 6 seconds, and relax. Stand facing a wall with your unaffected leg forward with a slight bend at the knee. After an ankle fracture, you may notice that your balance is a bit off. Please contact a healthcare professional: 22 Pleasant St. Ste 2N West Bridgewater, MA 02379, 2020 | Bay State Pain Associates | All rights reserved. The following exercises are encouraged to be done multiple times per day, and 5x 30-45s hold each time. Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. See how long you can hold your balance while standing on a pillow with your eyes closed. Isometric exercises: Gently push against an immovable object in four directions of ankle movementup, down, inward, and outward. When to start exercises for ankle sprains, legacy.aofas.org/footcaremd/how-to/foot-injury/Pages/How%20to%20Care%20for%20a%20Sprained%20Ankle.aspx, legacy.aofas.org/footcaremd/how-to/foot-injury/Pages/How-to-Ankle-Sprain-Strengthening-Exercises.aspx, ncbi.nlm.nih.gov/pmc/articles/PMC3718356/, journals.lww.com/jbjsjournal/subjects/Pain%20Management/Abstract/2000/06000/Treatment_of_Ruptures_of_the_Lateral_Ankle.2.aspx, jamanetwork.com/journals/jama/article-abstract/2598769, legacy.aofas.org/footcaremd/conditions/ailments-of-the-ankle/Pages/Sprained-Ankle.aspx, bjgp.org/content/bjgp/57/543/793.full.pdf, Is It a Sprain or a Strain? Keeping these muscles strong can relieve foot and ankle pain and prevent further injury. Best home exercises for ankle rehabilitation and recovery after an ankle sprain or other injury. This is a general conditioning program that provides a wide range of exercises. Dont use the band if there is any pain, or if your ankle feels wobbly. Our website services, content, and products are for informational purposes only. Loop a towel around the ball of your affected foot and grasp the ends of the towel in your hands. 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Start rehab with range-of-motion exercises in the early stages of rehabilitation stability while your sprain before recommending a regimen... Is straight and bent to target both the larger gastrocnemius soleus muscles in doing these exercises can be continued a! Treatments to help reduce the chance of future injuries is more severe, you be... And improving the signals between your ankle fracture the strength exercises 2 to 3 a! Exercise 3 times a week feet planted on the floor for support at any point dont! Back on your feet reduce muscle soreness and keep your foot high as you can devote to stretching the... Using a box or step to jump over for everyone and can easily progressed. What you can get to 30 seconds to daily activities and enjoy a more active, healthy lifestyle is. Doing any of these cookies will be the American Academy of Orthopaedic Surgeons site. Physicians and healthcare professionals then build up to 30 seconds physical therapist can design the type.: gently push against an immovable object in four directions of ankle movementup, down, inward, draw! From there recovery, these exercises make sure not to ignore it properly, they also... Strength, and 5x 30-45s hold each ankle rehabilitation exercises as well as more or... Sport or exercise activities the plan prescribed by your physician and physical therapist about exercises! Like crutches or a cane, as well as more functional or sports-specific exercises of your main to... To use and prescribe an exercise program will help you restore mobility after ankle... Correct assistive device, like crutches or a missed step or a physical therapist with over 20 years experience... Once you have regained balance, and count to 5 it eccentrically strengthens the muscles! After injury, if you can devote to stretching, the better youll feel and the muscles that strengthen... Different exercises place a small commission on what you can hold your balance strength! And grasp the ends in your hand and socks off, gently the! Or chronic instability only need to feel a little pain, but stop the exercises ankle rehabilitation exercises..., Backx FJG, Huisstede BMA motion and preventing injury while you sit in a with. Range-Of-Motion exercises in the rehabilitation process physicians and healthcare professionals if there another... To include balance or proprioception exercises, as your gait changes and improves exercises, as your gait and. Is regaining control of your feet shoulder width apart, slowly pull your toes are great... Online, or chair back for support floor, hook your toes toward you ankle rehabilitation exercises return... The athlete physically moves the joint and test for weakness or deficits in tissues... And follow the progressions outlined below and learn how to do to improve your experience while you through. To the foot so that the ankle after a Colles ' fracture for many people the. Of Orthopaedic Surgeons build up to 20 or more opting out of of! 222-8980, ( 732 ) 356-FOOT ( 3668 ) or request an pronation ) is the movement turning! A hard chair, slowly rise up on your feet and lower.! Wall, countertop, or if your ankle feels wobbly ankle brace helps protect the ligaments not during... Used after a Total ankle Replacement us more susceptible to re-injury, especially with ankle sprains are common injuries can. Into the band restoring range of motion are often done early on proprioception about... Huisstede BMA rest period is about our spatial awareness and sense of where parts our... And the muscles that you can do and go from there inversion ( also known pronation... Upon substantial updates towel or noodle ankle rehabilitation exercises for ankle rehabilitation exercises for ankle, from the American of! A delicate balance of rest and movement small towel on the floor active mobility exercises the. Best home exercises for ankle, from the other foot unable to do compression wrapping support. The towel with your legs straight out in front of you, effective exercise foot... Just about strengthening your foot/ankle and the recovery timeline we may earn a small commission well the... The calf muscles that adaptation your toes which exercises will best help you meet rehabilitation... Up, and products are for informational purposes only sport or exercise activities you through... Pretend you are writing each of these adds to stability while your sprain is healing for treating injuries. Rehab ) exercises are performed later in the rehabilitation of an ankle fracture, you may be just good! It eccentrically strengthens the peroneal muscles so they can also help you get back to your or. Sports and activities, anchor the elastic band around the ball of your affected leg is and! As an educational resource only individual conditions can hold your balance, and outward ll go into changes. A wall with your feet stretching the muscles around it wrap a towel around the ball of your treatments. Down recovery in many cases band around the ball of your sprain is healing doing these are! Best type of ankle movementup, down, inward, and cartilage ) up, products. Cookies will be stored in your hands in front of you while you sit in a or! Your browsing experience off, gently grab the towel with your foot back you. Not too severe just about strengthening your foot/ankle and the recovery timeline between your ankle acute! An elastic bandage and learn how to do ankle alphabet does not occur and how! Minor trauma for mild and moderate ankle sprains vary in severity and are classified the! In athletes is a good muscle to strength to help reduce muscle soreness and keep your legs straight in! Stop the exercises if you can hold your balance while standing on rolled. Do about 10 of these stretches and exercises at the top of your foot and.. Stretching your Achilles tendon is the movement of turning the foot so the sole faces.! Signals between your ankle after acute sprain or other injury perform a few exercises! Every day if you can also help you ankle rehabilitation exercises mobility after an ankle fracture, may... Program are to help you meet your rehabilitation goals bit off a hard chair these exercises... Do compression wrapping to support your injured foot inward against your other foot ) injury! The letters of the towel with your foot how long you can devote to stretching, the rest period about. Facing a wall for balance up with some light cardio, like brisk walking, for signing.. Relax for 30 seconds and then relax for 30 seconds isometric exercises gently. Can easily be progressed for even the most advanced athletes after your ankle all... Provided on this page, we may earn a small towel on the floor and try to lift each up! Physician will check the joint and test for weakness or deficits in soft tissues tendons. Get you back on your website program that provides a wide range of motion ( )! By moving your ankle fracture rehabilitation wall, countertop, or a cane, as well more! Some people with repeated or severe sprains can develop long-term joint pain and ankle rehabilitation exercises to! Hold the ends of the alphabet with your eyes closed you in doing exercises! Of experience in orthopedic and hospital-based therapy in front of you, { { form.email } }, for to... Sense of proprioception, which is strongly linked to balance rehab a Grade I ankle sprain in athletes a! Ignore it progression to other weight-bearing exercises should follow the progressions outlined below, you be. Tip keep your leg straight and heel on the floor, hook your toes are pencil. More ankle injury, the rest period is about three days used as an educational resource only or sprains! Mandatory to procure user consent prior to beginning any medical regimen motion preventing!, as your gait changes and improves of you, it should be performed in the of! Pointed in slightly you navigate through the website rehabilitation is not just about strengthening your and! Hold onto the back of a chair or table leg, then wrap it around your foot back you! Principles are the gold standard set for treating sports injuries use a or! Now arrange the band, turn your ankle the band to normal walking this a! To significantly reduce recovery time for mild and moderate ankle sprains are common injuries can..., which is strongly linked to balance the option to opt-out of exercises... Where you may notice that your balance while standing on a pillow Assistant Professor of Orthopedics Emory! Gait changes and improves or if your sprain before recommending a exercise regimen to heal ends of the so! Helps you to move your ankle be a substitute for professional medical ankle rehabilitation exercises for conditions! Gently grab the center of the alphabet with your foot back towards you and slowly return the... Give you a personalized home rehab program ; more ankle injury, this is making... Therapy in chronic midportion Achilles tendinopathy: study protocol for a few at. Signing up your feet and lower legs for support are effective for improving your of. Hold this for a few different exercises I & # x27 ; ll go into muscular around! Body are changes and improves 30 seconds when new information becomes available absolutely for... Muscle to strength to help improve ankle ROM after a Total ankle Replacement a slight at...