By using this site, you agree to the Privacy Policy and Terms of Use.
Accept
Health Works CollectiveHealth Works CollectiveHealth Works Collective
  • Health
    • Mental Health
  • Policy and Law
    • Global Healthcare
    • Medical Ethics
  • Medical Innovations
  • News
  • Wellness
  • Tech
Search
© 2023 HealthWorks Collective. All Rights Reserved.
Reading: Sprained Ankle Treatment: Rehab Exercises
Share
Notification Show More
Font ResizerAa
Health Works CollectiveHealth Works Collective
Font ResizerAa
Search
Follow US
  • About
  • Contact
  • Privacy
© 2023 HealthWorks Collective. All Rights Reserved.
Health Works Collective > Wellness > Home Health > Sprained Ankle Treatment: Rehab Exercises
Home HealthWellness

Sprained Ankle Treatment: Rehab Exercises

Physioprescription
Physioprescription
Share
4 Min Read
sprained ankle exercises
SHARE

sprained ankle exercises

Sprained ankle treatment is something that you can do at home, at the gym or at work. This is how to get a stronger ankle, recover quicker and get back out there faster and better than ever! Following on from the first post on ankle sprains, here we will cover a comprehensive rehab regime.

Sprained ankle treatment needs to include:

sprained ankle exercises

More Read

Physical fitness and BMI
Being Both “Fat” and Fit: Information About BMI and Fitness
New Alzheimer’s Care Site Promotes Community
10 Tips For A Healthy, Eco-Friendly Back To School Season
Carrier Oils Vs. Essential Oils: Which One Is Preferred In Aromatherapy
Pelvic Floor Muscles: Should You Exercise Them?

Sprained ankle treatment is something that you can do at home, at the gym or at work. This is how to get a stronger ankle, recover quicker and get back out there faster and better than ever! Following on from the first post on ankle sprains, here we will cover a comprehensive rehab regime.

Sprained ankle treatment needs to include:

  • Range of motion exercises
  • Proprioception exercises
  • strengthening exercises

And most importantly these need to be gradually progressed so that your body is challenged just enough! Your body adapts to the forces that go through it, so if you challenge that ankle sprain (or any other part of your body) it will adapt and be better for it!

Proprioception Retraining: Proprioception is the ability for you brain to know where you body is in space. If this is decreased, you have poor balance and increased chance of re-injury. sprained ankle are the worst injury in the body for impaired proprioception and needs to be addressed.

1. Single leg standing(SLS): Begin by standing on one leg on a solid surface, when you can do this for 60 seconds:

– SLS on a folded up towel, layers of towels are great to use as you can easy progress this by adding layers and then finally rolling it up. progressing each time when you can easily do it for 60 seconds. NOTE: have a bench in front or to the side to grab onto if need be – but only if you have to!

– You can also use Wobble boards, Bosu balls and balance boards when towels become to easy (or boring!)

Restoring Full range of Motion:

2. Calf Stretch within a pain-free range – The best way to do this is by dropping your heel of a step and holding for 1 minute

3. Lunge Stretches and accessory glides – See this video for great mobilisation techniques. Remember not to push into too much pain!

Strengthening:

4. Heel Raises (calf raises) – Begin using both feet and progress to one foot as pain and strength allows. Perform 30 with one finger against a wall for balance.

5. Single Leg Squat: As soon as you can, begin doing these to maintain and increase the strength in your entire lower limb! do 2 x 12 on each side and begin by only bending a small distance – Give it a go!

6. Ankle Eversion Training – See this video on how to do this important exercise with a Theraband or similar elastic band.

Stick to this Rehab program for the full 6 weeks for best results and make sure to keep challenging and progressing yourself!

 

Let me know how you get on with your Sprained ankle treatment and please Like and Share!

Iron out your running

Quick Balance and Stability Test

The post Sprained Ankle Treatment – Rehab Exercises appeared first on.

TAGGED:Saturday Healthy Living Edition
Share This Article
Facebook Copy Link Print
Share

Stay Connected

1.5kFollowersLike
4.5kFollowersFollow
2.8kFollowersPin
136kSubscribersSubscribe

Latest News

a woman walking on the hallway
6 Easy Healthcare Ways to Sit Less and Move More Every Day
Health
September 9, 2025
Clinical Expertise
Healthcare at a Crossroads: Why Leadership Matters More Than Ever
Global Healthcare
September 9, 2025
travel nurse in north carolina
Balancing Speed and Scope: Choosing the Nursing Degree That Fits Your Goals
Nursing
September 1, 2025
intimacy
How to Keep Intimacy Comfortable as You Age
Relationship and Lifestyle Senior Care
September 1, 2025

You Might also Like

CVS and Cigarettes: Asking the Wrong Follow-Up Question

February 12, 2014
Slowing Metabolism
Medical InnovationsNewsWellness

Meeting the Challenges of a Slowing Metabolism

June 28, 2017
ObesityWellness

Starting a New Eating Plan? What you Need to Know about Macro and Micronutrients

November 14, 2017
Outcomes-mobile.screen4.jpg
Wellness

Value-Based Bundles for Total Joint: The Glass Is More Than Half-Full

November 17, 2015
Subscribe
Subscribe to our newsletter to get our newest articles instantly!
Follow US
© 2008-2025 HealthWorks Collective. All Rights Reserved.
  • About
  • Contact
  • Privacy
Welcome Back!

Sign in to your account

Username or Email Address
Password

Lost your password?