Exercises to Speed Ankle Sprain Recovery

Exercises to Speed Recovery

Ask your doctor when you have healed enough to begin exercising, then start doing the following exercises:
Dorsiflexion is one of the first exercises usually prescribed, and it takes your foot back and forth through its full range of motion. Rest your leg on a flat surface with the knee locked and hold the extended and flexed positions for 10-15 seconds each. Repeat 10 times.
Writing the alphabet with your toes is another common exercise. Sit on a high stool, so your foot clears the ground. Write out the letters of the alphabet using your big toe. Repeat twice.
The single-leg balance strengthens and activates glutes and helps you regain lower-leg stability. Stand next to a sturdy chair using the hand opposite your injured ankle. Shift your weight to the injured foot and hold for 15 seconds. Repeat 10 times.
Strengthen the ankle and maintain flexibility in your calves with the seated calf raise. Start by sitting in a chair with the affected foot flat on the floor. Raise your heel as high as you can (onto the toes) and hold for 10 seconds. Release and repeat 10 times.