Experiencing an ankle sprain is never a fun thing and can be pretty inconvenient even after it has healed. Once your range of motion is nearly full and you can bear some weight comfortable you can begin doing some strengthening exercises. It’s best to begin with isometric exercises, which basically require you to your against a fixed object with your ankle. After this, you can start with isotonic exercises, which is basically range of motion of your ankle but against resistance. Here are exercises you should try out to get your ankle back in shape.
How to Gain Strength in Your Ankle After an Ankle Sprain
- Place your ankle in the “down and in” position your couch and hold this position for 10 seconds. Repeat 10 times.
- Place your ankle in the “up and out” position against your couch and hold this position for 10 seconds. Repeat 10 times.
- Push your ankle down against a fixed object and hold 10 seconds. Repeat 10 seconds.
- Push your ankle up against a fixed object and hold for a count of 10.
- Repeat 10 times.
- Using a resistance band around your forefoot, hold the ends of the band with your hand and push your ankle down as far as you can and then back to the starting position. Repeat this 10 times.
- Tie the resistance bands around a fixed object and wrap the ends around your forefoot. Then, point your foot down and pull your ankle up as far as you can.
- Go back to the starting position and cycle your ankle 10 times.
- Tie the bands around an object to the outer side of your ankle. With your foot relaxed, move your ankle down and in. Return to the relaxed position and repeat 10 times.
- Tie the ends of the bands around an object to the inside of your ankle and hold your foot relaxed. Bring your foot up and out and then back to the resting position. Repeat this 10 times.
Once you have regained strength in your ankle, you can get back to low impact sporting activities like jogging and biking.
Related articles
No responses yet