| If you just had an ankle sprain and if you are 80% | | | | The main concern of these exercises is to restore |
| recovered from the pain, swelling, and bleeding by now, | | | | ankle joint motion. There are two very good exercises |
| you'd be interested to get some tips that will help you | | | | that can accomplish the objective. |
| get to a 100% recovery, right? The last 20% of your | | | | · The towel/Achilles stretch can be done three to |
| full recovery from ankle sprain is the most crucial part. | | | | four times a day. It can be done right after the ankle |
| You do not want to encounter a repeat experience | | | | sprain and can be performed lying down or sitting. |
| where you suffer a relapse or get injured again, | | | | · The alphabet writing exercise simply means you |
| bringing you back to square one. That could be a very | | | | write the alphabet using your toes, which can make a |
| tough situation to handle. | | | | vast difference in improving the range of motion of |
| You are now ready for active rehabilitation and in this | | | | your sprained ankle. |
| phase, you are fully responsible for the process. You | | | | 2. Next, you have to regain the strength of your injured |
| have to undergo some ankle sprain exercises to make | | | | muscles, ligaments, and tendons. Strength exercises |
| your recovery faster. This stage addresses the | | | | can increase the muscle strength in your ankle joint. |
| restoration of your fitness components; namely, | | | | You can start with toe raise, then proceed to heel and |
| flexibility, strength, power, balance, muscular endurance, | | | | toe walking (you can either merely stand up or walk |
| and coordination. | | | | on your toes). |
| One very important thing to remember is that you | | | | 3. The third set is the balancing drills and exercises, as |
| should be active. It is usually advised that you rest, but | | | | the balance of the ankle joint may have been affected |
| without any physical activity, there is less blood flow on | | | | by the sprained ankle. Wobble board exercises will |
| the injured area, which could slow down your | | | | help in regaining your balance along with other motion |
| recovery. | | | | and strengthening activities. |
| Just a word of warning, though - do not ever attempt | | | | 4. The last part of the process is the sports specific |
| to engage in any activity that can hurt your ankle. | | | | exercises, which will eventually get your ankle into its |
| Never push yourself to the limit, no matter how much | | | | pre-injury state. In this stage, various exercises are |
| you want to attain quick healing and recovery. Stop | | | | included to strengthen the ankle and make it stronger. |
| when you experience great pain. Being patient and | | | | Once the ankle has fully recovered, you can do sports |
| careful is the only way you can safeguard and avoid | | | | again. At this stage, you can start walking, jogging and |
| hurting your ankle any further. | | | | do some intense athletic exercises. |
| The following ankle sprain exercises can help preserve | | | | Always keep in mind that these ankle sprain exercises |
| your ankle's ability to move, and stretch the ligaments | | | | are forceful, which means that you have to take extra |
| that were injured during the ankle sprain. | | | | care. Don't rush yourself to recovery. Take it one step |
| 1. Let's take up the Range of Motion exercises first. | | | | at a time. |