Following an ankle sprain, it is very important not to neglect the rehabilitation program Recommended by healthcare professionals. To accelerate the patient's return to mobility, and in addition to physiotherapy sessions and/or motor reprogramming with the Allyane method, it may be beneficial to perform certain complementary exercises. We have listed them for you later in this article.
What exercises should I do after a sprained ankle?
As part of a rehabilitation program following an ankle sprain, several exercises can be performed. Here are some of the most effective.
- Foot flexion and extension exercise
To perform a foot flexion:
- Sitting on a chair with your knees bent, place your toes in flexed points and try to bring them towards you without forcing them beyond your pain threshold;
- hold the position for about 3 seconds then release;
- Next, perform an extension movement, as explained below.
To create an extension:
- In the same starting position, point your toes and try to bring them back towards the ground, always respecting your pain threshold;
- Try to go as far as possible for about 3 seconds then release;
- Next, perform a bending movement, as explained above.
When and how many times should this exercise be performed? Start as soon as possible after receiving approval from the healthcare professional in charge of your rehabilitation program. Aim for sets of 20 movements, 3 to 5 times a day.
- Exercise based on circular movements
With your ankle, draw circles to the right, then to the left, being careful not to exceed your pain threshold.
When and how many times should this exercise be performed? If your ankle is less painful, you can start doing this exercise 20 times a day.
- Joint stretching exercise
Lie on the floor and, using an elastic band or a towel placed on the sole of your foot, try to pull towards you to loosen your Achilles tendon.
When and how many times should this exercise be performed? Perform this exercise several times a week, trying to hold the position for 30 seconds each time.
- Exercise in the unfolding of the step
To get used to putting your foot on the ground again and working your ankle while standing, perform the following exercise.
- Standing upright, bend the knee of the healthy leg and place the heel of the injured ankle in flexion, toes raised towards the sky;
- Next, roll your foot onto the ground, bringing your pelvis forward and straightening the knee of your healthy leg so that the ankle of your healthy foot is extended;
- Then return to the starting position and repeat the movement.
When and how many times should this exercise be performed? This exercise can be incorporated into your routine according to your practitioner's recommendations, up to 10 movements on each side.
- Calf stretching and strengthening exercise
To properly stretch the calf muscle:
- Standing up, place your arms against a wall and place your injured foot behind you, as far back as possible, so that your heel is always on the ground and your knee is straight;
- Then hold the position for 30 seconds.
To strengthen the calf:
- Standing up, rise onto your tiptoes as high as possible and try to maintain your balance for 5 seconds;
- Then pause for 3 seconds and repeat the movement.
How many times should this exercise be repeated? Perform 10 sets of stretching and 10 sets of strengthening exercises several times a week for optimal results.
- Proprioception exercise
- Stand balanced on one foot;
- maintain your balance for 30 seconds;
- Try performing the exercise with your eyes open, then with your eyes closed, and finally, while passing an object behind you;
- Maintain the initial position and try to touch the ground in front of you, to the sides and behind you with the other foot (as shown in the video above).
How many times should this exercise be repeated? Complete a circuit of 3 laps for optimal results.
- Jumping exercise on one or two feet
Start with jumps on two feet:
- On the spot, hop 20 times on your two legs and observe a pause between each set;
- Perform approximately 5 sets for optimal results.
Once you are comfortable with two-footed jumps, you can start hopping on one foot, first in place, then back and forth and side to side without it being painful.
When and how many times should this exercise be performed? After several weeks of rehabilitation.
Why do rehabilitation exercises after an ankle sprain?
Performing targeted exercises as part of a rehabilitation program after an ankle sprain is very helpful in accelerating the return to mobility. This allows for a rapid regaining of the joint's range of motion and strengthens the muscles to limit the risk of developing a sprain. ankle instabilityEg.
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All of these exercises should be performed gradually, according to the recommendations of your healthcare professional. It is important to always respect your pain thresholds and increase the difficulty of the exercises progressively.
