Ankle Sprain Exercises

What is it?

A sprained ankle is when the ligaments in your ankle are stretched or torn. The ligaments are tissues that hold bones together. Most of the time your ankle should be well in 4 to 6 weeks with treatment. Ask your caregiver for more information about other ways to treat your injury.

Do's and Don'ts:

Caregivers may tell you to remain pain-free as you use your foot and ankle more. If your injury does not improve, call your caregiver.

Exercises:

  • 2 Leg Heel Raise:
    Picture of an Achilles tendon two leg heel raise exercise
    Stand with both legs straight and your feet close together. Raise up on your toes and hold for 1 second. Slowly lower to the ground. Repeat 20 times.

  • Towel Slides:
    Picture of towel slide exercise
    Put a 5 pound weight on one end of an open (unfolded) towel. Put your injured foot on the other end of the towel. Pull the weight toward you as your turn on your heel. Continue to slide your foot inward and outward until the weight is touching your foot. Repeat 5 times in each direction.

  • Calf Stretch:
    Picture of Achilles tendon calf stretch against wall
    Facing a wall, stand with your forward leg bent and (injured) back leg straight. Gently lean into the wall until you feel your calf stretch. Hold for 30 seconds. Relax. Repeat 2 times.

  • Stork Stand:
    Picture of stork stand exercise
    Put a chair turned backward in front of you. Using the back of the chair for safety, try to balance on the injured leg only. Begin with your eyes open and then try balancing with your eyes closed. Hold 20 seconds. Repeat 5 times.

Care Agreement

You have the right to help plan your care. Learn about your health condition and how it may be treated. Discuss treatment options with your caregivers to decide what care you want to receive. You always have the right to refuse treatment.

© 2013 Truven Health Analytics Inc. Information is for End User's use only and may not be sold, redistributed or otherwise used for commercial purposes. All illustrations and images included in CareNotes® are the copyrighted property of the Blausen Databases or Truven Health Analytics.

The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.

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