You might think that athletes are at a higher risk of spraining their ankle. But even couch potatoes can end up with pain and swelling in their ankles. Ankle sprains are not rare. In fact, it is one of the most common musculoskeletal injuries. According to the National Library of Medicine, the main findings of a meta-analysis of prospective epidemiological studies showed a higher incidence of ankle sprain in women than in men (13.6 versus 6.94 per 1,000 exposures). It takes its time to heal, but you may also need to do some ankle strengthening exercises.
Health shots by fitness expert Varun Ratan, who say that the most common type of ankle sprain occurs when the foot rolls inward and damages the outer ankle ligaments. there are first aid guide for sprain, But after injury, you need to focus on rehabilitation and strength. If not done properly, a severely injured ankle may not heal properly. Its loss of range of motion and stability can lead to recurrent sprains and more downtime in the future.
ankle strengthening exercises
Experts say that people who have grade 1 or grade 2 ankle sprains can start strengthening exercises after two to three weeks. In more severe cases, such as grade 3 where there is a complete rupture of the ligament, it is better to consult a physiotherapist before starting any exercises.
isometric ankle extension
• To perform isometric ankle inversions, you can sit and place a cushion or rolled-up towel between your outer injured leg and a wall.
• Straighten your ankle without any movement and place your foot on the wall. This will engage the muscles on the outer side of your leg. Hold the position for 15 to 30 seconds and repeat it eight to 10 times for three sets.
2. Isometric Ankle Inversion
• Sit down and place a pillow or rolled-up towel between a wall and the inside of your injured leg.
• Reverse your ankle without movement and press your foot inward toward the wall. This will cause the muscles on the inner side of your leg to contract, says Ratan. Hold this position for 15 to 30 seconds and repeat eight to 10 times for three sets.
3. Plantar flexion with resistance band
• Loop A resistance band around your leg and hold the other end of it in your hand.
• Keep your leg straight and place a rolled-up towel or foam roller under your calf muscle.
• Start by pointing your toes towards your shin.
• Slowly lower your foot and ankle as far as possible against the resistance band. Repeat this movement 10 to 12 times in two to three sets.
4. Calf Raise
• Begin by standing and holding onto a chair for balance.
• Push up onto your toes and hold this position for two seconds before lowering yourself back down. Repeat this movement for 3 sets of 8 to 10 repetitions.
5. Dorsiflexion with Resistance Band
• Wrap one end of a resistance band around your leg and secure the other end to a table leg. Make sure your leg is straight and your lower leg is resting on a rolled-up towel or foam roller.
• Using only your ankle, pull your toes toward your shin and hold this position for two seconds before slowly returning to the starting position. Do three sets of about 10 to 12 repetitions.
Strengthening your ankle is important, especially after a sprain. But do these exercises with caution and under professional guidance so that your ankle heals optimally and does not cause further injury.
