From participating in sports to driving the kids to school, an ankle sprain can make everyday activities difficult. Thankfully, the professionals at Foot & Ankle Specialists know a few simple at-home exercises to provide pain relief and restore normal movement. With locations in Blue Ash, Franklin, and Cincinnati, OH, the local facility provides effective treatments for a wide range of foot and ankle disorders and tips to help prevent injury.
If you have an ankle sprain, these leading foot specialist share three exercises to get you back your feet:
- Plantar Flexion & Dorsiflexion Stretches: An ankle sprain limits the range of motion at the joint, which is why it’s hard to bend your ankle when you walk. To keep the ankle loose, try active plantar flexion and dorsiflexion exercises. This should be done for mild or moderate sprains to avoid causing additional damage to injured ligaments. The first step is dorsiflexion, which involves lifting your foot as high as you can. Hold the position for a few seconds. Next, point your foot away from you, referred to as plantar flexion, and hold for a few seconds. To help build strength, start with two sets of 20 reps and work your way up. Place an ice pack on the ankle to reduce inflammation.
- Inversion & Eversion Exercises: Once the ankle has started to heal, you can start strengthening the injured ligaments with inversion and eversion exercises. The stretches help reestablish sideways movements. Place your soles outwards and then move them inwards to create a windshield wiper effect. Do this as many times as your pain tolerance allows.
- Gastrocnemius Stretch: An ankle sprain can stiffen ligaments throughout the leg. To work the lower leg, calf, and ankle, try the gastrocnemius stretch. While facing a wall, extend your leg behind you. Brace your hands on the wall and lean the other leg forward. Do three reps, holding the positions for 20 to 30 seconds each time.
Get in touch with Foot & Ankle Specialists to discover how their podiatric services will improve your mobility and ease your ankle sprain. To schedule an appointment call (513) 769-4408 for Blue Ash, (513) 541-5709 for Cincinnati, and (513) 423-0672 for Franklin, OH. Visit them online for more information on their services and locations, and like them on Facebook for announcements.