RICE -- Rest Ice Compression and Elevation -- plays an important role in the ability to retrain and strengthen ankle ligaments. Try to do strengthening exercises in reps of 8-12 twice daily and balance exercises at least once a day for two to four weeks after your injury.
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How to strengthen a sprained ankle. Controlling and limiting the amount of swelling with ice compression and elevation can accelerate the healing process. Help Your Ankle Regain Its Strength. Rest ice compression and elevation to help avoid further injury to the ankle.
Step 2 in returning from an ankle sprain is strengthening your ankleThis post is part of Sports Wrap a series dedicate. Put one foot in front and raise up on to the tiptoes. This can ease swelling which may also help reduce pain.
Repeat this walking across the room. Elevating a sprained ankle reduces the accumulation of fluid in the joint. It is the opposite of the inversion exercise.
Continuing with your physical therapy routine even after your ankle feels better can reduce your risk of a recurring sprain. Just standing on one leg and practicing balance can help foster the coordination needed to possibly prevent ankle injuries from happening or if they do decrease the severity. Place a towel or band.
Eversion is when you strengthen the inside of your ankle by moving your ankle away from the center of your body. Gently pull back until you feel the stretch in your calf and heel. An ankle sprain should be immediately treated with the rice technique.
And dont forget to stretch daily especially before activity. Swing the back leg forwards and raise up on to the toes again. Sit down on the floor with your knee bent slightly.
After a few days of this treatment however the ankle is usually recovered enough to begin strengthening efforts. How to Strengthen Your Ankle After a Sprain. Once you can stand on your ankle again your doctor will prescribe exercise routines to strengthen your muscles and ligaments and increase your flexibility balance and coordination.
You should apply a compression bandage as soon as a. Later you may walk jog and run figure eights with your ankle taped or in a supportive ankle brace. Compression helps decrease swelling and provides stability to your ankle by immobilizing it.
Loop a towel around the top of your foot. An example is standing with hands placed on a wall and then stepping backward so your calf muscles stretch. The walking calf raise will strengthen both the calf muscles and improve balance at the ankle.
Swelling and inflammation are the key limiting factors in regaining mobility and function. Since the calf muscles tighten after an ankle sprain you need to stretch them so they return to their normal flexibility. How to return from an ankle sprain.
