Exercises To Do With A Sprained Ankle

Stand one leg straight while placing the leg with the injured ankle about one step behind it.

You can start working on your ankle once your range of motion is back and you can put weight on it. To cure such pain exercises are very important but even more important is doing the right exercises. After an ankle sprain it s important to start doing exercises again as soon as you can. Although ankle sprain is commonly seen among sports personality but it can happen to anyone.

On the basis of severity of injury ankle sprain can be graded into three grades and the mode of treatment depends upon the grade. Place your hands on a wall in front of you at eye level standing in place. Bend the knee of this leg while keeping the back heel of your foot to the ground. Repeat this exercise for 15 20 times and 3 5 times a day.

Single leg stand exercise for strengthening the sprained ankle to do this exercise for sprained ankle stand with a support of your hand on the table and shift some of your weight to the sprained ankle foot for 15 20 seconds or as long as you can. In interval training you are alternately increasing and decreasing your heart rate. Make sure your ankle is securely taped and ideally in a brace. This will stretch the back of your leg.

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Interval training is a powerful tool for both beginner and advanced exercisers. One simple range of motion exercise involves making clockwise and counterclockwise circles with the foot and ankle. Play catch while balancing on one leg then the other. Try to hold this for 20 to 30.

Working your muscles can help protect your ligaments. Another fat burning cardio based exercise you can do without compromising your ankle is that of standing in place and socking away at a heavy bag. For example if you walk you may incorporate short bouts of jogging. Move the ankle clockwise then counterclockwise.

With your hands on a wall countertop or chair back lift up your good leg behind you so that your weight rests on the leg with the injured ankle. And don t just work your injured ankle. You might be stiff and sore but the sooner you get it moving the quicker you ll recover and better you ll.