7 Safe Exercises For A Sprained Ankle And Precautions To Take
Therapy Band Ankle Flexion: Sit on a mat with the affected foot on a foam roller. Anchor a therapy band with the ball of your foot and stretch it, pointing your toe forward and flexing it towards you. Perform 10-15 slow and controlled repetitions.
Ankle Diagonal Flexion (PNF Movement): Sit on the bed with the affected ankle hanging off the edge, elevated on a rolled towel or foam roller. Point your toe diagonally down and flex it diagonally up towards you. Repeat the movement 10-15 times.
Therapy Band Ankle Eversion: Sit on a mat with the affected leg extended and a foam roller underneath your ankle. Tie a loop at the end of a therapy band and secure it around the ball of your foot. Perform 10-15 repetitions.
Therapy Band Ankle Inversion: Sit on a mat with the affected leg extended and a foam roller underneath your ankle. Tie a loop at the end of a therapy band and secure it around the ball of your foot. Perform 10-15 repetitions.
Ankle Circles: Sit on a mat with your legs extended and a rolled towel or foam roller underneath the ankle. Rotate your foot clockwise and anti-clockwise for 10 repetitions each direction.
Seated Ankle Mobility Exercise: Sit on a chair with your feet flat on the floor. Press your heels against the floor and lift your toes, then rotate both feet sideways and place them back on the floor. Perform 10-15 repetitions.
Towel Crunches: Spread a hand towel on the floor and sit on a chair near it with the affected foot on the towel. Curl your toes to scoop in the towel with the arch and pull it towards you. Repeat 5-10 times.