Ankle pain and sprains can be caused by a variety of factors such as overuse, injury, or degenerative conditions. It can be debilitating, making it difficult to perform everyday activities. Physiotherapy exercises can be an effective way to alleviate symptoms and improve ankle function. Here are some of the best exercises for ankle pain and sprain, as well as tips for a fast recovery:
- Calf stretches: Calf muscles play an important role in ankle stability, so stretching them can help to alleviate pain and improve flexibility. One stretch to try is the standing calf stretch. Stand facing a wall and place your hands on it for support. Step back with one foot and bend the front knee, keeping the back leg straight. Hold for 30 seconds and repeat 3 times on each leg.
- Ankle pumps: This exercise helps to improve circulation and reduce stiffness in the ankle joint. Sit with your foot on the floor and lift your heel as high as you can. Lower it back down and repeat 10-15 times.
- Heel raises: This exercise helps to strengthen the muscles in the ankle and improve stability. Stand with your feet shoulder-width apart. Slowly rise up onto your toes and hold for a few seconds before lowering back down. Repeat 10-15 times.
- Balance exercises: Improving your balance can help to reduce the stress on your ankle joint. One exercise to try is the single-leg stand. Start by standing on one leg, keeping your knee slightly bent. Hold for 30 seconds before switching legs. Repeat 3 times on each leg.
- Rest and Ice: Rest and Ice are the most important steps to take as soon as possible after an ankle sprain. Ice packs can be used to reduce swelling and inflammation, and it is important to keep the injured ankle elevated to reduce swelling.
It is important to note that before you start doing these exercises, it is best to consult with a physiotherapist or doctor to ensure they are appropriate for you and that you are doing them correctly. Additionally, be sure to listen to your body and stop if you feel any pain. Remember to start slowly and gradually increase the duration and intensity of the exercises as you become more comfortable. With time and consistency, these exercises can help to alleviate ankle pain and sprain symptoms and improve overall ankle function.
Thank you for reading,
Anthony Grande
Registered Physiotherapist
Bsc PT