There are few things that can derail an active lifestyle quite like an ankle sprain. Ankle sprains occur when a person makes a quick, jarring motion with their foot planted on the ground. This often causes the foot to turn inward, while the ankle rolls in the opposite direction. Sometimes, the exact opposite occurs - the foot will turn outward, and the ankle is pushed inward.
As a result of these unnatural movements, the ligaments holding together the bones in the foot, ankle and lower leg are placed under an intense amount of stress, to the point where they are either stretched or torn. Below are some tips to help your ankle heal at a faster pace. These exercises work on your flexibility, your range-of balance and coordination.
- Perform range-of-motion exercises with ankle. Be sure to do this with an ice pack held against the sprained ankle. Such exercises include tracing the alphabet with your big toe. Another idea is to sit on a chair with your foot flat on the ground; move your knee back and forth while keeping the foot on the ground. Aim for 15 to 30 repetitions of this exercise for 3 to 5 times per day.
- If you are able to do so without significant pain, you can also exercise your Achilles' tendon. This muscle connects the calf muscles on the back of the lower leg to the bone at the base of the heel. One exercise used to strengthen the Achilles' tendon is to sit with your leg stretched outward; take a towel and loop it around the balls of your foot. With one end of the towel in each hand, pull back on the towel for about 15 seconds. Take note of how much pain you experience while performing this exercise; while a small amount of pain is acceptable, you should stop stretching immediately if you feel moderate to severe pain. Try and do 15 to 20 repetitions of this exercise, 3 to 6 times per day.
- If you are able to stand without worsening the condition of your ankle, try the following exercise. Start by placing your hands against a wall; your hands should be at shoulder level. Next, place your injured foot behind your healthy foot. While keeping your back leg straight, slowly begin to bend your front knee. Keep bending until you feel your calf muscle stretch on your back leg. Ideally, you should maintain this position for 20 seconds. You can sufficiently work out your calf muscle by doing this stretch 3 to 6 times per day.
- This next exercise is geared towards improving your balance and coordination. If you are able to stand without pain, start by standing on your injured ankle while holding your arms out to the sides. With your eyes open, hold your arms across your chest. If you are able to do this for 60 seconds without pain, close your eyes and stretch your arms out to the sides. Open your eyes and fold your arms back over your chest. For maximum effectiveness, this exercise should be performed 6 times per day; each repetition should take about 60 seconds.
Michael Harris is a contributor to Natural Knowledge 24/7, a monthly newsletter focusing on health and wellness issues. This article, along with many others covering a wide range of subjects, can be found at http://naturalknowledge247.com/
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