At Home Ankle Sprain Rehab Exercises

Here are some simple exercises to do at home for an ankle sprain in the acute phase:

 

  1. Ankle CirclesMaintain range of motion in the ankle by performing circles both clockwise and counterclockwise. This can be done lying down with the foot above the heart to help decrease swelling or seated in a chair. Stay within a pain-free range of motion.
ankle circles

Gently move the foot in circles. Perform 10 circles in each direction.

  1. Tandem Balance – After injury, balance and proprioception are often diminished. To help regain this, perform tandem balance exercises. Once you are able to put enough weight through the ankle without pain, try doing single leg balance.

 image (6)                                      image (7)

  1. 4-Way Ankle ExercisesStrengthen the injured ankle with this 4-way Theraband exercise. Again, keep the range of motion PAIN-FREE.
image (2)

Plantar Flexion: 10 repetitions

image (4)

Dorsiflexion: 10 repetitions

image (3)

Eversion: 10 repetitions

image (5)

Inversion: 10 repetitions

 

 

 

 

 

Schedule an appointment with Core Objectives Physical Therapy and start rehabilitation as soon as possible.  Call us at (310) 374-1614 to schedule an appointment at our Redondo Beach location.

*Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.

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