No More Ankle Sprains With These for Quick Healing Effective Exercises 

Introduction

Ankle sprains are one of the most common injuries, especially for athletes, and they can be incredibly frustrating. Whether you’re on the court, field, or track, a sprained ankle can significantly hinder your performance and increase the likelihood of re-injury if not properly rehabilitated. 

We understand the challenges of dealing with ankle sprains, and we’re here to help you recover stronger and more resilient than ever. 

In this blog, we’ll guide you through a series of effective exercises designed to speed up your recovery, restore strength and stability, and help you get back to that active lifestyle with confidence.

Exercise #1: Wall Sit Heel Raises

This exercise targets the soleus muscle, which is crucial for stabilizing your ankle.

Step-by-Step Guide:

1. Position Yourself: Sit against a wall as if you’re doing a wall sit, with your hands resting on your thighs. Your feet should be flat on the ground.
2. Raise Your Heels: Slowly lift your heels off the ground while keeping your back against the wall. Focus on pushing your toes into the ground as if you’re trying to squash a bug.
3. Control the Movement: Lower your heels back down slowly, maintaining control throughout the movement. Aim for 3 sets of 20 repetitions.

Pro Tip: Engage your calves by pressing firmly into the ground to enhance the activation of the muscles.

Exercise #2: Single Leg Strength

This exercise will help you regain confidence and strength in the injured leg, which is essential for normal walking and athletic activities.

Step-by-Step Guide:

1. Set Up: Stand with your hands against a wall for balance. Place your injured foot slightly in front of the other.
2. Load the Leg: Slowly shift your weight onto the injured leg, feeling your hips, quads, and calves engage. Lift your other leg slightly off the ground.
3. Return to Start: Push through the heel of the injured leg to stand back up straight, then slowly lower back down. Perform 3 sets of 8-12 repetitions.

Pro Tip: Use your hands for balance, but avoid putting too much weight on them. This exercise is about building strength and stability in the ankle and leg.

Exercise #3: Mini Walking Lunges

This exercise improves your ankle’s range of motion and strengthens the muscles involved in walking and running.

Step-by-Step Guide:

1. Take a Step: Begin by stepping forward into a lunge, focusing on loading the front leg. Lower your body until your front knee is bent at a 90-degree angle.
2. Push Up: Push through your front heel to rise back up, bringing your back foot forward to take the next step.
3. Advance Slowly: Continue moving forward in a controlled manner. Aim for 3-4 sets of 16-20 steps.

Pro Tip: If you feel any pinching in your ankle, reduce the depth of your lunge to avoid further irritation.

Exercise #4: Combining Into Regular Walking

Now it’s time for you to transition from rehabilitation exercises to normal walking. Ensure that your body remembers how to walk correctly post-injury.

Step-by-Step Guide:

1. Focus on Form: Start by walking slowly, paying attention to how you push off the ground with your toes and use your hips to propel yourself forward.
2. Engage Your Muscles: Ensure that your calves, hips, and arms are all working together to create smooth, natural movement.
3. Practice Regularly: Incorporate this mindful walking into your daily routine, whether at school, work, or during your warm-up.

Pro Tip: Concentrate on walking with good posture, as many people continue to walk cautiously even after the pain has subsided, which can prolong the recovery process.

Learn more about these exercises in this video

Want to bulletproof your ankle? Check out this other video

Check out this other video we have as well to help you build that speed and power after an injury. 

Conclusion

Dealing with a sprained ankle can be tough, especially for athletes who rely on their mobility and agility. However, with the right exercises, you can not only recover but also strengthen your ankle to prevent future injuries and ankle sprains. If you are still dealing with consistent ankle pain or any other injury, we are here for you! 

Why Choose Myokinetix?

• Expert Team: Our experienced physical therapists and performance team provide personalized care tailored to your specific needs and goals.
• Holistic Approach: We focus on overall body strength and mobility, ensuring every part of your body works together seamlessly for optimal performance and health.
• State-of-the-Art Facility: Equipped with the latest technology and equipment, our clinic offers cutting-edge treatments and training programs.
• Customized Programs: We create individualized treatment plans addressing your unique challenges, whether you’re recovering from an injury or aiming to enhance your athletic performance.
• Preventive Care: Our goal is not only to treat existing pain but also to prevent future injuries by addressing underlying issues and promoting long-term wellness.

Our Services Include:

• Physical Therapy: Expert treatment for various conditions, including Achilles pain, back pain, knee injuries, and more.
• Performance Training: Tailored programs to improve strength, agility, and endurance for athletes of all levels.
• Rehabilitation: Comprehensive rehab programs to help you recover fully from surgery or injury.
• Nutritional Guidance: Advice on how to fuel your body for optimal performance and recovery.

At Myokinetix, our team is committed to supporting you on your journey to a healthier, more active life. Don’t let ankle sprains or any other discomforts hold you back any longer. 

Book a call with us today to schedule a consultation and discover how we can help you achieve your health and performance goals!