The Best Ankle Sprain Injury Exercises For Strength and Stability

Best home exercises for ankle rehabilitation and recovery after an ankle sprain or other injury. Physical therapy exercises to strengthen and stabilize your ankle joint to eliminate pain and prevent future injury. Simple home exercises presented by a physical therapist.
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ANKLE SPRAINS
Ankle sprains are among the most common injuries that I treat as a physical therapist. Most of these injuries happen to the lateral (outside) side of the foot and can be very painful. While they’re more common in the world of sport (basketball, soccer, and volleyball), they can certainly happen with everyday occurrences including stumbling and falling.
Other common ankle injuries include muscle strains and fractures. Strains are typically overuse injuries while fractures often occur in traumatic events including accidents, impacts, and falls.
While these injuries can be very painful acutely, if they’re not properly rehabbed with the right exercises they can become a chronic problem.
WHAT IS AN ANKLE SPRAIN?
You have a series of ligaments that hold your foot to your lower leg. If these ligaments get into a position where they get stretched out to the point that some sort of tearing occurs, that’s what we refer to as an ankle sprain.
The issue is with the ligaments themselves. Once sprained, they never quite go back to pre-injury condition. This “stretched out” state leaves them more susceptible to future injury.
HOW TO REHAB AN INJURED ANKLE
The best thing you can do when rehabbing an ankle sprain or other ankle injury is to strengthen the muscles that stabilize the ankle joint. This will improve the mechanics at the ankle, decrease pain, and ultimately prevent future injury from happening.
Presented in this video are the best exercises you can do at home to improve the strength of the muscles that act on your ankle and ultimately stabilize against further injury. These are the same exercises I give to my PT patients on a daily basis and I know they’re highly effective if done regularly.
BEST EXERCISES FOR AN ANKLE SPRAIN OR INJURY
It’s important to remember that your ankle can move in three dimensions - it moves up and down, in and out, and rotates. It’s crucial that you rehab it in all three of those dimensions in order to see maximum recovery. The exercises presented in this video will help you to do just that.
Please see below for a list of the exercises presented in this video. Clicking on the timestamps below will take you directly to that part of the video.
(2:33) 4-WAY ANKLE WITH RESISTANCE LOOP
(4:42) HEEL RAISE PROGRESSION
(6:07) PROPRIOCEPTION PROGRESSION
(7:36) 4-WAY HOP PROGRESSION
There you have them! The best ankle exercises to improve strength and stability and to help you recover from ankle sprain or injury.
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