Ankle exercise

Strengthening exercises for a sprained ankle: A sprain is the most frequent kind of ankle injury. When the small ligaments in a joint are torn, it results in a sprain. If the ankle is forced into an abnormal position, the ligaments in the ankle can be injured. While this injury usually occurs during sports or exercise, stepping into a pothole, or slipping on uneven or wet terrain, or losing your balance on the curb can also cause it.

It is necessary to do strengthening exercises for a sprained ankle to make sure that the injured foot heals fast, and is not prone to re-injury. According to a survey, 80% of ankle sprains are caused by the foot rolling inwards, which tears the ligaments that attach the ankle and foot bones. Once the ankle is sprained, the risk of re-injury increases by as much as 40-70%. Hence, the necessity of taking proper post-injury care by doing strengthening exercises for a sprained ankle. Modern day sports physiotherapy has devised rehabilitation ankle exercises to heal the injury, and prevent re-injury.

Rehabilitation exercises: An ankle sprain is classified into three degrees according to the severity of the injury, with the first being the least severe and the third being the most. Exercising the ankle is the best way to combat the repercussions of an ankle injury. The chances of preventing long term disability and chronic pain are increased if treatment is begun as soon as possible. Irrespective of the degree of severity, applying the R.I.C.E. principles immediately after injury is the best way to treat any ankle injury.

• Rest the ankle – prevent putting weight on it.
• Ice application helps in reducing the swelling.
• Compression bandages help in supporting the ankle, and immobilizing the foot.
• Elevating the ankle is important. Keep it above heart level for 48 hours after injury, as much as possible.

The next step is adequate rehabilitation exercises for the ankle. Since an injured ankle is prone to re-injury, the rehabilitation exercise after forty-eight hours helps to heal and strengthen the ankle, which prevents it from getting sprained again.

Some rehabilitation exercises are:

Stretching exercises: You can do this exercise by using a towel to gently pull your foot towards you. This can be done several times a day.

Balancing exercises: Balance on one foot for as long as you can. You can take the help of a wobble board.

Strengthening exercises: Push your foot outwards against a wall. Stay in this position for at least three seconds. Repeat several times a day.

Therabands and Ankle Weights: Therabands are elastic loops that offer resistance, like ankle weights, to strengthen muscles and joints. However, it is not recommended to use these external aids initially. They are to be used only after applying R.I.C.E. After the ankle is suitably healed, use therabands and ankle weights, progressing from lower resistance ankle exercise to higher ones. These external aids allow you to regain the use of your injured ankle by gradually overloading the resistance, which brings it back to the same condition of flexibility and strength before the injury. However, care must be taken not to re-injure the ankle during the exercises.

Prevention of sprain: Since ankle injury is such a common occurrence, prevention of sprain should be an important consideration. The following are recommended for prevention of sprain:
A healthy diet keeps muscles strong.
Since being overweight puts extra pressure on weight bearing joints like the ankles, it is important to maintain a proper height and weight ratio.
Wear shoes that give adequate support to the foot.
Clear up obstacles from the floor and avoid wet areas.
Even if your ankles are not injured, stretching and strengthening ankle exercises are recommended, to keep the joint and muscles strong.
Always warm-up before sports or exercise.
Running on uneven surfaces is not advisable.

Using these simple recommendations will prevent painful ankle sprains.