Ankle Ligament Injury Physio: Top Recovery Exercises

An ankle sprain can be a painful and frustrating injury, often causing discomfort and limiting mobility.

Whether you've recently experienced a sprained ankle or are in the midst of recovery, incorporating ankle sprain physiotherapy exercises into your routine can help speed up the healing process and strengthen the affected area.

In this blog post, we will explore some of the best exercises for ankle sprain recovery that can be incorporated into your physiotherapy routine to aid in your rehabilitation journey.

Range of Motion Exercises

Range of motion exercises are crucial in ankle sprain physiotherapy as they help improve flexibility and mobility in the affected joint. These exercises can help reduce stiffness and increase the ankle's ability to move freely.

• Alphabet ankle circles - Sit with your legs extended and write the alphabet in the air with your big toe, moving your ankle in circles.
• Ankle dorsiflexion and plantar flexion - Sit with your legs extended and flex your foot up and down, pointing your toes towards the ceiling and then towards the floor.

Strengthening Exercises

Strengthening exercises are essential for rebuilding the strength in the muscles and ligaments surrounding the ankle after a sprain. These exercises can help prevent future injuries and improve stability in the joint.

• Calf raises - Stand with your feet hip-width apart and slowly raise your heels off the ground, lifting your body up on your toes.
• Resistance band exercises - Wrap a resistance band around your foot and perform exercises like ankle dorsiflexion and inversion against the resistance.

---

Balance and Stability Exercises

Balance and stability exercises are crucial for improving proprioception and preventing future ankle sprains. These exercises help the body's ability to control movement and maintain balance, reducing the risk of re-injury.

• Single-leg stance - Stand on one leg for 30 seconds to 1 minute, focusing on keeping your balance and stability.
• Bosu ball exercises - Perform exercises like squats or lunges on a Bosu ball to challenge your balance and stability.

Proprioception Exercises

Proprioception exercises are designed to improve your body's awareness of its position in space, helping you prevent falls and maintain stability. These exercises can be beneficial in ankle sprain rehabilitation to enhance coordination and control.

• Balance board exercises - Stand on a balance board and try to maintain your balance while shifting your weight in different directions.
• Tandem walking - Walk in a straight line on your toes, focusing on keeping your balance and stability.

Stretching Exercises

Stretching exercises can help improve flexibility in the muscles and ligaments surrounding the ankle, reducing tightness and discomfort. Incorporating stretching exercises into your ankle sprain physiotherapy routine can help prevent stiffness and promote healing.

• Calf stretch - Stand facing a wall with one foot forward and one foot back, bending the front knee and keeping the back leg straight to stretch the calf muscles.
• Ankle dorsiflexion stretch - Sit with your legs extended and use a towel to gently pull your toes towards you, stretching the muscles in the front of the ankle.

By incorporating these ankle sprain recovery exercises into your physiotherapy routine, you can expedite the healing process, improve strength and stability, and reduce the risk of future injuries.

Remember to consult with a physiotherapist or healthcare provider before starting any new exercise program, especially if you are recovering from an ankle sprain. Stay consistent with your exercises, listen to your body, and give yourself time to recover fully.

With dedication and persistence, you can overcome your ankle sprain and get back to your daily activities pain-free.