After a sprained ankle, it is important to consult with a doctor in order to rehabilitate the injury and to prevent further injury.
Approximately 70% to 90% of ankle sprains will heal without complications or difficulty. The beginning stages of rehabilitation include RICE method. This stands for rest, ice, compression and elevation.
During the recovery of sprained ankles, it is important to follow your doctor’s directions. Care should be taken not to reinjure the sprained ankle. You may have to physical therapy to learn a series of exercises that will strengthen your ankle.
These specific ankle sprain exercises should be done after swelling has disappeared and the patient can walk without pain. Balance exercises are done because a sprained ankle can result in a decrease in the ability to balance. The first exercise to increase balance is Single Leg Stance on a Towel.
A towel should be folded into a small rectangle and put on the ground. Stand on the towel with the foot/ankle that has been injured. Lift the injured ankle off the ground. Hold for 15 seconds. Repeat 10 times. As your balance improves, you can increase the hold time up to 45 seconds.
If you had used crutches, you need to acclimate your foot to more weight. A great exercise for is the Single Leg Stance. Stand on the injured foot while simultaneously lifting the non-injured foot off the ground. Maintain full weight bearing on the injured foot for 15 second. Return to resting position. Repeat 10 times.
Another semi weight bearing exercise is the Seated Calf Raise. While seated in a chair, lift the heel of the injured foot as far as possible off the floor. You will keep the toes of the injured foot on the floor. Return the heel to the floor; repeat this exercise 10 times.
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