Ankle Sprains

By Fathima Jeewa

Many people who have rolled their ankle’s know what an inconvenience it is, as the injured ankle will always present with recurrent sprains and weakness. Although the ankle will heal on its own, there will still be instability during play and walking. Ligaments, when strengthened can resist external forces and keep the joint stable. Thus, rehabilitation and specific ankle exercises need to continue after the injury and be incorporated during normal training. When an ankle sprain occurs, one needs to strengthen the ankle in all directions.

 Basic exercises to focus on when rehabbing the ankle:

• Work on balance
• Ankle inversion and eversion
• Ankle plantarflexion and dorsiflexion
• Stretching the ankle and Range of movement exercises
• Functional balance exercises

Balance Exercises

Begin as soon as weight can be tolerated. Start on a stable surface then progress to an unstable surface with both legs, then one, then progress to having the eyes closed.

Ankle Inversion

Using a band that provides enough resistance but enough movement, keep the legs straight, extend the ankle inwards slowly and then back to the normal position. Repeat on each side.

Ankle Eversion

Using a band that provides enough resistance but enough movement, keep the legs straight, extend the ankle outwards slowly and then back to the normal position. Repeat on each side.

Ankle Dorsiflexion

Using a band that provides enough resistance but enough movement, keep the legs straight, extend the ankle upwards slowly and then back to the normal position. Repeat on each side.

Ankle Plantarflexion

Using a band that provides enough resistance but enough movement, keep the legs straight, extend the ankle downwards slowly and then back to the normal position. Repeat on each side.

Ankle Alphabets

These are great for ankle mobility and range of movement. Have your feet hang over the side of a bed and trace each letter of the alphabet. Focus on form not speed.

Plyometric exercises

Once the ankle has been fully restored to normal, incorporate more plyometric exercises which stress the ankle with balance, agility and joint play. Some examples include jumping over cones, lateral jumps and speed drills.

If you are struggling with a new, old or reoccurring ankle injury- contact us for help to get it sorted before it starts affecting the rest of the body.