During the treatment and recovery period of an ankle sprain, patients are typically advised to avoid strenuous activities as there is a high incidence of re-injury or development of chronic problems.
Most ankle sprains do not require surgery, and mild sprains are best treated with a functional rehabilitation program.
The degree of the sprain determines the treatment required, as well as the patient's ability to bear weight on the ankle. Patients who cannot bear weight are often prescribed a removable walking boot or functional wrap until they can do so comfortably. Severe ankle sprains take much longer to heal than other sprains.
Traditional treatment for ankle injuries usually includes rest and several weeks of physical therapy to rebuild strength and range of motion.
There are several exercises that can be done at home in addition to physical therapy. These exercises are designed to improve range of motion, ankle strength, and balance during the healing process.
Here are some great exercises for ankle sprains that you can do at home using a foam roller:
Double-Legged Foam Roller (Calf): This exercise is a great way to work out and strengthen the ankle and surrounding areas. Place the foam roller between the Achilles tendon and calf muscle, being careful not to roll it behind the back of the knee.
Cross your other leg over the affected leg to increase the pressure. Roll the entire calf in an up-and-down motion. Pause at any points that feel particularly tight or sore. Keep the calf relaxed. Repeat 2 times a day for 2 minutes per calf.
PVC Pipe Dorsiflexion Stretch: This exercise is a great way to stretch your calves and improve ankle mobility. Start in a half-kneeling position on a soft surface and place a stick upright on the outside of your front foot. Push forward, bringing your knee to the outside of the stick. Do not lift the heel of your front foot as you bend forward. You should feel the stretch in the calf of your front leg. Hold this position for 10 seconds. Do 2 sets of 5 reps.
Isometric Wall Eversion: This move is a great way to increase ankle stability. Sit up straight in a chair next to a wall with your feet shoulder-width apart. Turn the foot closest to the wall up and out and press it against the wall.
Press your foot against the wall for 10 seconds. Do 2 sets of 5 reps.
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