Ankle sprains are common injuries among sport enthusiasts, athletes, and even non-athletes. They can be quite painful and pose a significant challenge to daily activities. Lateral ankle sprain is the most common type, occurring when the foot rolls outward, causing the ankle ligaments to stretch or tear. While the treatment for ankle sprains may vary depending on the severity, exercise is an important part of the rehabilitation process. In this blog, we will provide you with some of the best exercises for lateral ankle sprain.
Range of Motion Exercises
Range of motion exercises are designed to restore the ankle joint’s flexibility and mobility. These exercises may include ankle circles, ankle alphabet, and ankle pumps. These exercises focus on moving the ankle from side to side, up and down, and in a circular motion.
Resistance Band Exercises
Resistance band exercises help build the ankle’s strength, which is essential for a full recovery. Common resistance band exercises include ankle eversion and inversion exercises, which involve wrapping the band around the ankle and pulling the foot in different directions against resistance.
Balance Exercises
Balance exercises are crucial for restoring proper stability and function to the ankle. They aim to improve proprioception, which is your ability to sense your body’s movements in space. Examples of balance exercises include standing on one foot and shifting your weight or balancing on unstable surfaces like balance boards or cushions.
Plyometric Exercises
Plyometric exercises are higher-intensity exercises that can be used to increase functional strength and power in the ankle. Jumping exercises like box jumps or jumping rope can help build ankle strength and coordination.
Calf Strengthening Exercises
The calf muscles play a significant role in the movement of the ankle. Exercises that strengthen the calf muscles, like calf raises or stair-stepping can improve ankle strength and function.
In conclusion, lateral ankle sprains can be challenging to manage, but exercise can help. Range of motion exercises, resistance band exercises, balance exercises, plyometric exercises, and calf strengthening exercises are all beneficial for a full recovery. Consult with your physiotherapist, kinesiologist, or fitness trainer for a personalized rehabilitation program that incorporates these exercises. Remember to start slow and gradually increase intensity to help prevent further injury.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Nitin Nair, BPT, R/TRO DIP, PT, or another Kitchener physiotherapy at CARESPACE. We are happy to listen and are here to help!
