Ankle sprain recovery exercises are for regaining strength, flexibility, and stability in the ankle joint following a sprain. These ankle sprain exercise programs in Charlotte and Huntersville can facilitate your return to normal activities.
To perform this exercise, sit in a chair with your foot elevated and your heel resting on the ground. Use your big toe to “write” the letters of the alphabet in the air, ensuring that you make each movement from the ankle to engage all muscles effectively.
Sit on the floor with your legs extended in front of you. Take a towel or resistance band and loop it around the ball of your foot on the injured side. While keeping the knee straight, gently pull the towel towards you to feel a stretch in your calf.
Stand up straight, holding onto a chair or wall for balance. Slowly rise up onto your toes, lifting your heels off the ground, and hold for a few seconds before lowering back down. Then, rock back on your heels, lifting your toes off the ground.
Begin this exercise by standing on one leg while keeping the opposite foot slightly raised. Hold this position for 30 seconds, then switch legs. As stability improves, challenge yourself by closing your eyes or standing on a cushion to further engage the stabilizing muscles.
To execute this exercise, sit on the floor with your leg extended and loop a resistance band around the forefoot of the affected ankle. Pull your foot away from the anchor point in various directions: upwards (dorsiflexion), outwards (eversion), and inwards (inversion).
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Stop living with pain! Schedule a consultation with our board-certified physiatrist to diagnose and treat your spine pain, joint pain, or injuries. At Advanced Sports & Spine in Charlotte, our holistic, interdisciplinary pain management therapies include non-surgical, non-opioid treatments to heal injuries and provide pain relief.
Our goal is to help you heal, move more freely, and improve your quality of life as quickly as possible. We utilize a combination of state-of-the-art equipment, the latest techniques, diet, and exercise to help patients heal. Most treatments and procedures are performed in our private medical office, meaning patients can avoid the facility fees that may be added by hospitals, outpatient medical centers, or hospital-owned medical practices.
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