How do you exercise after an ankle sprain? How to do recovery exercises for ankle sprains

After recovering from an ankle injury, the injury can recur if the muscles around the ankle are not strengthened. I'll give you two tips.

1. Achilles tendon stretching.

Stand in front of a wall at home, then stretch your healthy limb to the ground close to the wall, bend your knee slightly, keep the affected limb at the back, keep it straight, do stretching movements, rest every 30 seconds, and repeat the exercise.

2. Flex the knee and stretch the Achilles tendon.

Stand facing the wall of your home with your healthy limb slightly bent and stretched forward, bend your knees and tighten them forward for 30 seconds, then relax for 30 seconds, continue the exercise, and repeat many times.

3. Golf ball rolling.

If you have a golf ball at home, sit on a chair and let your feet stand on the golf ball, moving back and forth for 2 minutes, taking care to sit up straight with your feet facing the chair and not moving too far.

4. Towel stretching.

Clean the floor, then sit on the floor, cover the base of your thumb with the opposite towel, pull the towel for 30 seconds at a time, and repeat 3 times after resting. Pay attention to the soles of your feet when pulling the towel.

5. Calf raiser. Step on the soles of the feet of the affected limb on the steps, and the heel and arch of the foot are outside the steps, and repeat 15 times from fully hooking the foot ** Lifting the heel until the foot is fully stretched ** and resting for 30 seconds. It is required to complete the movement as much as possible within the maximum stroke, and if the strength is limited, it can be done with the assistance of the upper limbs.

** training for ankle sprains:

With the Achilles tendon extended, stand facing the wall with the healthy limb in front and the knee slightly bent and the affected limb behind, keeping the heel flat and gently tensing the toes forward. Keep your heels flat on the floor, push your hips forward toward the wall, hold this stretch for 30 seconds, then relax for 30 seconds, and repeat.

Flex the knee and stretch the Achilles tendon, stand facing the wall, bend the knee slightly in front of the healthy limb and the affected limb in the back, bend the knee and gently tighten the toes forward. Keep your heels flat on the floor, push your hips forward toward the wall, hold this stretch for 30 seconds, then relax for 30 seconds, and repeat.

To roll the golf ball, sit on a stable chair with your feet on the ground and roll a golf ball back and forth under the arch of the affected foot for 2 minutes, taking care to sit up straight and keep your feet facing the chair.

Stretch the towel, sit on the floor with your legs straight forward, fold the towel in half and put it over the base of the hallux of the affected foot, and grasp the ends of the towel with both hands, keeping the uninjured leg straight, and pull the towel towards yourself. Hold for 30 seconds and then relax for 30 seconds, repeat 3 times. Pay attention to straighten your legs and sit upright during the process.

1.During the recovery period, you can continue to carry out hook foot training, which can not only relieve and improve some uncomfortable symptoms caused by ankle sprain, but also promote functional recovery. However, it is necessary to control the intensity and time during the first exercise, and do not train for a long time, otherwise it will lead to local pain and swelling.

2.You can do the elongation and exercise of the Achilles tendon, take the sitting and lying position to bend the knee slightly, and then put the towel on the foot to stretch slowly, which can exercise the Achilles tendon and relieve and promote some uncomfortable symptoms caused by ankle sprain.

Patients with ankle sprains should carry out gradual exercise according to the recovery situation, and should not exercise blindly, after all, there are individual differences. Anxin Medical wishes you a happy life!