Ankle Sprain Rehab Exercises to help you get Back in your Ft

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These exercises are designed for rehabilitation of ankle sprains. They should be used under the guidance of a physician or health care.
professional..
Did you sprain your ankle? If you have sprained your ankle in the past, chances are you at a higher risk for spraining it again! But if you do these foot, ankle, shin, and leg physical therapy exercises you can help avoid injury and ankle sprains. Caroline Jordan leads you through some of the best exercises for your ankles, feet, toes, and legs to help you strengthen your ankles and move well. An ankle sprain can be a painful injury, but you can take an active part in rehabbing it through exercise. Keeping these muscles strong can relieve foot and ankle pain and prevent further injury. Repeat this video series as often as needed to strengthen your ankles, feet, and toes!
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Caroline Jordan Fitness its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Caroline Jordan Fitness makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Ankle Strengthening Exercises & Stretches: http://www.AskDoctorJo.com These ankle strengthening exercises can help rehab your ankle or improve your overall balance and gait. Using a resistive band can help increase your strength with a 4-way ankle exercise routine. To see Doctor Jo’s detailed blog post about this video, visit http://www.askdoctorjo.com/content/ankle-strengthening-exercises.
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More details about this video:
Your ankles are very important with balance. Many times when your ankles become weak, you get very poor balance, and sometimes even have a hard time walking. This video shows you some exercises to strengthen your ankles..
This is a simple 4-way ankle exercise with a resistive band. Start off my propping your ankle up or hang your foot off the bed or table so your heel doesn’t touch the floor. Put the band around the ball of your foot for good resistance. First, push your foot down and up. This is called ankle plantar flexion. Next you want to wrap the band around your other foot. Now you will have resistance pulling out. This is ankle eversion. Next you are going to cross your foot over the foot with the band as seen in the video, and pull your foot inward. This is ankle inversion. Finally, you can use a table leg or heavy chair as your anchor. Wrap it around and pull the band towards you. Pull your foot up towards your head. This is called ankle dorsiflexion. Start off with 10-15 times. If you get to 20-25 and it is easy, increase the resistive band..
Ankle Strengthening Exercises & Stretches:
https://www.youtube.com/watch?v=g-iXYapbuqk.
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.

A sprained ankle is a traumatic injury to one or more of the ligaments that stabilizes the ankle joint. An ankle sprain most often involves the ligaments on the lateral side (outside) of the ankle. It can occasionally involve the medial (inside) ankle ligaments or the syndesmosis of the ankle. The ankle injury can vary in severity, from stretching one or more of the ligaments, to partial or complete tears. Therefore, the time involved in the recovery process can vary greatly. Fortunately, there are exercises for an ankle sprain you can do to try to recover quickly..
In this video, physical therapist Yves Gege and I show a few exercises you can do to try to recover from a sprained ankle..
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Chad Madden, Physical Therapist, discusses the Top 3 Exercises for an Ankle Sprain..
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After a foot or ankle injury, an ankle exercises program will help you return to daily activities and restore the strength and flexibility you enjoyed before you got hurt. Following a well-structured conditioning program is critical to ensuring that your foot or ankle heals completely and re injury does not occur..
To ensure that your strength program is safe and effective, it is best to work with your doctor, physical therapist, or injury recovery fitness coach. This is especially true if you have undergone foot or ankle surgery. You only get ONE body!! Its important you take care of it..
Ankle Exercises Guidelines.
The following set of ankle exercises should be performed three times per day. These ankle exercises mainly function to stretch your tendons and ligaments to improve the range of motion of the affected joints..
If you’ve recently hurt your foot or ankle doing these range-of-motion exercises of stretching, strength training, and balance, should help you recover in a few weeks or months time depending on your specific injury. Everyone’s body and healing timeline is SO different. Its important that you pace yourself, listen to your body, and move mindfully through the healing process..
Before starting this ankle exercises routine, warm up with 5 to 10 minutes of low-impact activity, like walking or riding a stationary bicycle. As you get stronger, you can move from these stretch exercises to active strength training. If you are not sure how to do an exercise, contact your doctor or physical therapist. Stop if you feel any pain..
Ankle Exercises Routine.
Non-weight bearing ankle exercises:
Ankle pump up and down.
Ankle inversion and eversion.
Toe Grabbers.
Ankle circles.
Weight bearing ankle exercises:
Straight leg wall stretch.
Bent leg wall stretch.
Weight bearing weight shift.
Single leg balance.
Single leg balance on a towel.
Calf raise.
Weight bearing on a wobble board.
Single leg weight bearing on a wobble board.
Ankle Exercises Video.
Want to try ankle exercises with the guidance of an injury recovery coach? Press play on the ankle exercises video routine above. In this video, I will lead you through ankle exercises that will allow you to heal and prevent future ankle injury!
If you like this routine, please hit LIKE and share it with your friends!  I hope this routine of ankle exercises helps you recover from an ankle injury and keep your ankles strong for life. If you are looking for a personalized plan to get OUT of pain, achieve results, prevent injury, and kick butt in life, I offer virtual coaching for clients all over the world. I come to YOU and provide customized fitness workouts and health programming to enable you to feel your very best. To book an injury recovery or virtual workout coaching appointment, go HERE or contact: [email protected].
Let me know if you LIKE this video by leaving me a comment below. Have you suffered from an ankle injury? What is your favorite ankle exercise to stay strong?
Keep those ankles moving! Sending you love my friend..
Caroline.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Caroline Jordan Fitness its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Caroline Jordan Fitness makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Lateral ankle sprains can be very painful and cause your ankle to become unstable. These stretches and exercises should help the healing process. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/lateral-sprained-ankle.
The first stretch will be a calf stretch. Start off with your legs out in front of you. You can bend up the leg you aren’t using towards you in a comfortable position. Keep the leg you want to stretch out in front of you. Take a stretch strap, dog leash, belt, or towel and wrap it around the ball of your foot. Relax your foot, and pull the strap towards you stretching your calf muscle. You should feel the stretch under your leg. Hold the stretch for 30 seconds, and do three of them..
Now prop your ankle up on a roll or hang your foot off the bed or table so your heel doesn’t touch the floor. Put the band around the ball of your foot for good resistance. First, push your foot down and up. This is called ankle plantarflexion. Next you are going to cross your foot over the foot with the band as seen in the video, and pull your foot inward. This is ankle inversion. Now you want to wrap the band around your other foot. This time you will have resistance pulling out. This is ankle eversion..
The next exercise will be standing up. You want to lean against a wall or something sturdy. Place the foot you want to stretch behind you. Make sure to keep your heel down and your toes forward pointing towards the wall. With the other foot in front of you, like you are in a lunge position, bend your knee towards the wall until you feel a stretch through your back leg. Try to keep your back leg as straight as possible. Hold the stretch for 30 seconds, and do it three times..
Now is a heel raise off the ground. Stand with your feet about shoulder width apart, come up on your toes as high as you can. Try not to lean forward, but bring your body straight up and slowly come back down. Push off as much as you can so your heel leaves the ground. Start off with ten and work your way up to 20-25..
The last exercise will be a balance series. Stand on one foot, but hold onto something sturdy. Try to balance for 30 seconds to a minute. When that becomes easy, just use one finger one each side. Then just one finger for balance, and finally try balancing without holding on at all..
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Lateral Sprained Ankle Stretches & Exercises:
https://www.youtube.com/watch?v=3JJayVC0-20.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

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