After recovering from an ankle sprain, some people return to their usual activities too quickly, and the injury comes back. Recovering fully and building strength are both steps that protect you from going through the same pain again. Here is more information about some practical strategies for keeping your ankles strong and stable after sprained ankle treatment.
Prioritizing Complete Healing
A sprained ankle feels better long before it is actually fully healed. The ligaments need time to rebuild, and skipping that process puts you at a higher risk of re-injury.
- Mild sprains typically heal within a few weeks.
- Moderate to severe sprains may take several months of rehabilitation.
Pain is your body’s way of signaling that tissue is still damaged. Pushing through pain can increase the likelihood of a chronic injury. Prioritize rest during sprained ankle treatment until a medical professional clears you for full activity. There are exercises you can do during recovery to help prevent the same injury from occurring again. Ask your healthcare provider which exercises are appropriate for you, and ask at which stage of recovery to perform them regularly.
Drawing the Alphabet
The alphabet exercise is a straightforward rehabilitation technique, and it works by moving your ankle through its full range of motion. Sit in a chair with your foot elevated, then use your big toe to trace each letter of the alphabet in the air. This exercise supports your recovery by targeting the joint from multiple angles:
- Muscle activation: It engages the small stabilizing muscles surrounding the ankle joint.
- Gradual strengthening: The multi-directional movements required to draw each letter promote safe, progressive strengthening.
- Restoration of control: Daily practice helps rebuild both mobility and coordination.
Performing Standing Calf Raises
Strong calf muscles support the ankle and reduce the load placed on the ligaments during movement. Standing calf raises target these muscles directly, and the exercise requires no equipment. Stand with your feet hip-width apart, rise up onto your toes, and lower yourself back down in a controlled manner. As you build strength, you can progress to single-leg calf raises.
Stretching With Dorsiflexion and Plantarflexion
Supine dorsiflexion and supine plantarflexion are performed lying on your back, and they restore flexibility to the ankle. The first stretch is dorsiflexion, and this involves pulling your foot toward your shin as far as is comfortable. For plantarflexion, point your foot away from your shin in the opposite direction.
These movements keep the ankle from becoming stiff after an injury, and they help with mobility and range of motion. Hold each position for a few seconds, then release. Practicing both directions gives the joint a balanced range of motion, which lowers re-injury risk during physical activity.
Find Sprained Ankle Treatment Today
After you experience a sprain, recovery involves a combination of rest and targeted exercise. Letting the injury heal completely protects the joint from repeated damage; simple exercises like alphabet tracing, calf raises, and ankle stretches rebuild the strength and flexibility the ankle needs to stay stable. To learn more strategies to help prevent future foot and ankle injuries, consult a podiatrist near you.
