From the seated starting position bring your ankle down and in. Balance on one foot for 3060 seconds then switch sides to promote equal strength in.
Best Stretches For A Sprained Ankle Vive Health
Loop a towel around the top of your foot.
How to stretch a sprained ankle. Functional ankle support is one that allows your sprained ankle some mobility while offering support to the ankle joint. Lateral ankle sprains can be very painful and cause your ankle to become unstable. Elevation is another way to control swelling when you have a sprained ankle.
Functional supports include braces elastic bandages and tape or sports wrap. Move Onto the Other Ligament Stretches. Hold this for a count of 10.
A person can try performing the following exercises for 1015 minutes every other day. When a ligament is forced to stretch beyond its normal range a sprain occurs. Gently pull back until you feel the stretch in your calf and heel.
Then bring it around the back of the heel and back up over the foot. Sit down on the floor with your knee bent slightly. Bring it down under the arch and toward the inside of the heel.
Drop the heels slightly and hold the position for a. There are three grades for ankle sprains determined by the amount of force. Stretching or slight tearing of the ligament with mild tenderness swelling and stiffness.
You can find a list of my ankle brace recommendations here. It is not just your ankle ligaments that will struggle after a sprain. While seated bring your ankle and foot all the way up as much as you can.
A severe sprain causes actual tearing of the elastic fibers. Do this slowly while feeling a stretch in your calf. The ankle feels stable and it is usually possible to walk with minimal pain.
This will stretch out the side ligaments and tendons improving the reach for them to promote healing. Consider these home exercises when recuperating from an ankle sprain. You will need to focus on stretching and strengthening the other parts of your leg.
On a low step stand with the heels hanging backward over the edge. These stretches and exercises should help the healing process. Place the end of a piece of tape at the ankle bone and run it diagonally over the top of the foot.
Perform them twice per day. Create an x over the foot.
