Physical Exercises to Treat Sprained Ankles

Commonality of Sprained Ankles

Sprained ankles are among the most common forms of ankle joint related pains. This condition does not discriminate as it affects both children to grown adults to professional athletes. Anyone can contract a sprained ankle if they are not careful enough.

Though very common, it is still very severely painful in nature and in some instances, highly dangerous and can cause long lasting injuries and aches. It is especially troublesome as it can cause hindrance in everyday activities like walking, pacing and everything else that has to do with being on ones feet. Read more about sprained ankles and the various treatments available for recovery here: https://sgbonedoctor.com/our-services/foot-and-ankle/sprained-ankle/

Reasons for Sprain in Joints and Muscles

This can occur by a multitude of reasons but mostly by applying pressure and force and moving your muscles and joints in a way which they are not accustomed to move in. This can cause a stretch to occur which in turn causes tears and wounds to happen with the joints and the surrounding muscles. This is why it is recommended to affected individuals to rest and not move a whole lot when they have this or any other joint/muscle problems. Excessive moving only worsens their effects. 

Exercises for Sprained Ankles

Where the treatment of sprained ankles is concerned, there are various ways one can cure this condition. Whether taking a more natural route or relying on more modernistic ways, a sprained ankle can easily and quickly be cured and so can its pain.

When talking about traditional, more natural methods, one can always rely on physical exercises which are specially designed to cure pain and bring back flexibility to sore, damaged muscles. It is never a bad idea to get help from authorized, specially trained physicians. They will know what is happening to your body inside and out and will help guide you with some specially curated exercises. There are some pretty standard exercises which can help your ankles as good as ever. Examples can include:

Standard Exercises

These include sitting on a tall chair and just swinging your legs back and forth, back and forth, just to get them warmed up for further physical exertion. This is then usually followed by the rolling of your feet inward and outward to promote better blood flow.

Calf Stretches

These are designed to be extra helpful as they will help you work with more (guided) weight. You will be instructed to hold on to a wall for support and lean forward with one leg bent and reach out for the wall with both hands at head level while the other leg is to be kept straight and feeling the stretch along the calf. This is great in promoting a more physical challenge and will have your ankle feeling more flexible and physically capable.

Toe Raises

These come in a more advanced physical level as they deal directly with the affected foot’s toes. The patient is suggested to gently lift their heels up off of the ground, putting their weight on their toes and then slowly come back down and repeating it. Of course one can always use support for instance, holding on to a wall for balance and support but in the more advance stages, they should be more than capable enough to do this without any assistance.