Top 5 Fridays! 5 Ankle Sprain Exercises

💥𝐀𝐧𝐤𝐥𝐞 𝐒𝐩𝐫𝐚𝐢𝐧💥

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👣Shown here are a few strategies that are often helpful when recovering from an inversion ankle sprain. It should be noted that this is only a short list of options and different interventions may be appropriate given an individual’s stage of healing and unique clinical presentation.

This video was compiled with permission from @rehabscience on instagram

1️⃣Dorsiflexion Mobility: It is not uncommon for people struggle with regaining dorsiflexion range of motion (ROM) following an ankle sprain. For this reason, it is recommended that strategies designed to increase dorsiflexion ROM begin early. In this position, move the knee forward to your end point for dorsiflexion. From here, you can oscillate slightly or perform a long-duration hold (2-5 minutes). Low-load, long-duration holds are one of the best strategies for increasing joint mobility.

2️⃣Frontal View: This video shows the same stretch again, but from the front view. The key is to make sure your arch does not collapse while doing these stretches. If the arch collapses, your stretch will be less effective in terms of targeting ankle dorsiflexion.

3️⃣Evertor Training: The ankle evertors (peroneal muscles) serve as a dynamic stabilizer of the lateral ankle and can play a key role in the recovery process when passive tissues, like ligaments, may have been damaged.

4️⃣Dorsiflexor Training

5️⃣Single-Leg Calf Raise

6️⃣Postural Control: Dynamic postural control is maybe the most important element when looking at reducing your risk of having another injury. The Star Excursion Balance Test (SEBT) shown here is a great test and can serve as an excellent exercise. Place tape on the ground as shown, stand on the injured leg and reach with the uninjured leg as far as you can along each tape line without touching the foot to the ground. Try this barefoot as well. 👌

✅Give these a try and let me know if you have any questions.

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