These free exercises will help if you have sprained your ankle.
What is a Sprained Ankle
An ankle sprain occurs when the strong ligaments that support the ankle stretch beyond their limits and tear. Ankle sprains are common injuries that occur among people of all ages. They range from mild to severe, depending upon how much damage there is to the ligaments.
General Conservative Treatment
Without proper treatment and rehabilitation, a more severe sprain can weaken your ankle—making it more likely that you will injure it again. Repeated ankle sprains can lead to long-term problems, including chronic ankle pain, arthritis, and ongoing instability.
A three-phase program guides treatment for all ankle sprains—from mild to severe:
Acute Phase - includes exercises, resting, protecting the ankle and reducing the swelling.
Sub-Acute Phase - includes exercising to help restore range of motion, strength and flexibility.
Chronic/Final Phase - includes maintenance exercises and the gradual return to activities that do not require turning or twisting the ankle. This will be followed later by being able to do activities that require sharp, sudden turns (cutting activities)—such as tennis, soccer, volleyball, basketball, or football.
This three-phase treatment program may take just 2 weeks to complete for minor sprains, or up to 6 to 12 weeks for more severe injuries.
Download the exercises (in pdf format) below:
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