How to Treat Ankle Sprains
By: Christina Reeh, PTA
Glen Burnie Location
In this blog, we will explore a range of exercises that can help strengthen the ankles, improve stability, and decrease the chances of a sprain. By incorporating these exercises into your routine, you'll be on your way to a more resilient and injury-resistant ankle!
Calf Raises: Calf raises are a simple yet effective exercise that targets the calf muscles and the surrounding ankle stabilizers. Stand with your feet hip-width apart, rise up onto your toes, and then slowly lower your heels back down. Perform 10-15 repetitions for 2-3 sets. As you progress, challenge yourself by performing calf raises on an elevated surface, such as a step, to increase the range of motion and strengthen the ankles further.
Single-Leg Balance: Improving balance is crucial in preventing ankle sprains. Stand near a stable surface, such as a wall or countertop, and lift one foot off the ground. Try to maintain your balance for 30 seconds to 1 minute. As you become more confident, challenge yourself by closing your eyes or standing on an uneven surface, such as a foam pad or a pillow. Repeat on the other leg for 2-3 sets.
Ankle Alphabet: This exercise is a fun way to engage the ankle muscles and improve mobility. Sit on a chair or the edge of a bed, and lift one foot off the ground. Using your big toe as a "pen," trace the letters of the alphabet in the air. Repeat this exercise with the other foot.
Proprioception Exercises: Proprioception refers to the body's ability to sense its position in space. Proprioceptive exercises challenge the ankle's stability and enhance its ability to respond to sudden movements. Stand on one leg and try to maintain your balance while performing activities like tossing a ball, catching it, and passing it between your hands. Repeat on the other foot 2-3 sets of 1 minute.
Incorporating these exercises into your routine can go a long way in reducing the risk of ankle sprains. Remember, consistency is key! Gradually increase the intensity and difficulty of the exercises as your ankle strength improves. However, if you have a history of ankle sprains or any existing ankle issues, it's always advisable to consult with a healthcare professional or a qualified physical therapist before starting a new exercise program.
