5 ankle exercises to fix a sprain

You might think that athletes are at higher risk of sprained ankles. But even couch potatoes can end up with painful and swollen ankles. Sprained ankles are not uncommon. In fact, it is the most common musculoskeletal injury. According to the National Library of Medicine, the main finding of a meta-analysis of prospective epidemiological studies was that the incidence of ankle sprain in Women had a higher increase compared to men (13.6 vs. 6.94 per 1,000 exposures) of treatment time required. But you may also need exercise to strengthen your ankles.

Health Shots is linked to exercise expert Varun Rattan, who says the most common type of ankle sprain occurs when the foot rolls inward and damages the ligaments of the outer ankle. There are first aid instructions for sprains. but after injury You need to focus on recovery and strength. If not done correctly Severely injured ankles may not recover well. This can result in repeated sprains. and more downtime in the future. due to loss of range of motion and stability

ankle strengthening exercises
Strengthening the ankle after a sprain Image Courtesy: Shutterstock

Ankle strengthening exercises

Experts say that for people with a grade 1 or grade 2 ankle sprain, they can begin strengthening exercises after a few weeks. In more severe cases, such as grade 3, where there is a complete rupture of the tendon Always talk to a physical therapist before you start exercising.

Three-dimensional ankle deflection

• To perform three-dimensional flexion of the ankle. You can sit down and place a cushion or a rolled-up towel between the outside of your injured foot and the wall.
• Wiggle your ankles without any movement and push your feet against the wall. This engages the muscles on the outside of your foot. Hold for 15 to 30 seconds and repeat 8-10 times for 3 sets.

2. Three-dimensional inversion of the ankle

• Sit down and place a cushion or rolled up towel between the wall and the inside of the injured foot.
• Turn your ankles without any movement and press your feet toward the wall. This contracts the inner muscles of the foot, says Rattan. Hold the position for 15 to 30 seconds, then repeat 8 to 10 times for three sets.

3. Plantar flexion with resistance bands

• Wrap the elastic around your foot and hold the other end in your hand.
• Keep your legs straight and place a rolled-up towel or foam roller under your calf muscles.
• Start by pointing your toes up toward your shins.
• Slowly lower your feet and ankles as close to the resistance band as you can. Repeat this movement 10 to 12 times in two to three sets.

4. Standing Calf

• Start by standing and holding onto a chair for balance.
• Push up on your toes and hold this position for two seconds before lowering yourself. Repeat this movement for 3 sets of 8 to 10 reps.

ankle strengthening exercises
You can use resistance bands while exercising to strengthen your ankles. Image Courtesy: Shutterstock

5. Dorsiflexion with resistance bands

• Wrap one end of the elastic around your feet and secure the other end to the table leg. Make sure your legs are straight and your lower legs are resting on a rolled up towel or foam roller.
• Using only your ankles, pull your toes toward your shins and hold for two seconds before slowly moving your feet toward your shins. return to starting position Go for three sets of about 10 to 12 repetitions.

It’s important to keep your ankles strong. especially after a sprain But do these exercises with caution and under the guidance of an expert. This will help your ankle heal and prevent further injury.

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