Did you stumble and fall? Jump for the ball and land awkwardly? Have you ever unintentionally had someone step on your foot? Sprained ankles are unpleasant and can result from any of these actions.
An ankle sprain is one of the most frequent injuries, which happens when the ligaments on the outside of your ankle overstretch or tear. A high-intensity basketball game or even just stepping off a curb incorrectly can cause you to sprain your ankle.
Untreated or incompletely healed ankle sprains can result in chronic pain and impairment. You may take action to avoid an injury in the first place, but if you sprain your ankle, call a doctor immediately.
Five Exercises for Ankle Injury – Add Them Into Your Everyday Routine, Either The Warmup or Cooldown Phase
Raise one leg and cross it over the other knee while seated in a chair. Fifteen slow circles around your ankle in a single direction, then turn around and do it again. Any time you’re placed, whether at work, school, or even while watching TV, ankle circles can help you spread your range of motion and reduce stiffness.
Ankle alphabet is an activity that, like ankle circles, helps increase the range of motion in your ankle. Stretch one leg before you while seated, letting the foot dangle. You may trace the alphabet one letter at a time by pointing, flexing, and circling your ankle. Although certain letters may appear more attractive than others, you are not being graded.
The muscles in your calf and those in front of and around your shin are worked by toe-heel walks. The ankle instability can be caused by tightness or weakening in these muscles. Start with toe walks, taking roughly 30 steps forward on the balls of your feet. The heel walk comes next, where you walk the same distance while lifting your toes off the ground and leaning to the backs of your heels.
Combine the two motions for your final 30 paces by stepping forward with your heel and sliding onto your toes. A calf rise should be done just at the finish of each movement. Attempt to move precisely and gently.
Single Leg Balance
Exercises for single-leg balance strengthen the ankles. Start by standing on one foot only as you perform basic things like cleaning dishes or brushing your teeth. Standing on one foot using an
unstable surface, such as a Bosu ball, Dynadisk, or firm pillow, will gradually increase the difficulty. Increase your ability to stand on one foot for one minute at a time.
Thera-Band Range of Motion Exercises
Exercise your ankle’s range of motion using a lengthy stretch of a rubber band. The band’s resistance enhances your range of motion and strength. Point your foot away from your shin after wrapping the band around the top of your foot. Pull your toes up toward your shin. Rotate your ankle inside, first toward your midline, then outward. Follow these Thera-Band motions slowly, pausing for a while at each step.
Should one wear an ankle brace after an ankle sprain?
Ankle braces can stop recurring ankle sprains, according to numerous research.
Muscle deterioration can result from prolonged immobility. However, there is no proof that ankle muscles weaken throughout the season if athletes wear braces while participating in their sport.
If the answer to at least two of these questions is yes, you should temporarily consider wearing an ankle brace. The ankle muscles continue to develop stronger without bracing through weight training and agility training.
- Have you ever sprained your ankle before?
- Do you still experience instability in your ankles?
- Do you engage in a hazardous occupation or sport?
For the most support, go for a rigid or semi-rigid brace; for greater mobility, go with a lace-up or sleeve.
On that note
The ankle joint is particularly prone to injury, as was already noted, but we as individuals have the power to enhance our bodies’ capacity for injury prevention and risk management. You now have ideas you may incorporate into your exercise routine to strengthen your ankles and boost your confidence in your body’s capacity to handle any situation!