Spraining your ankle is not really uncommon in today’s extremely active lifestyle, where you are always on the go, have a lot of things to do, people to meet and places to go. While the pain associated with a sprained ankle is usually short term and resolves within days to weeks, it can linger for longer if the sprain is severe.
We want to share several ways you can treat your sprained ankle. But before we get to that, let’s understand what exactly an ankle sprain is.
What is an ankle sprain?
More than 3 million people in the U.S. sprain their ankles every year. It simply refers to a stretch or tear of one of the ligaments which support and stabilize the ankle joint. Ankle sprains occur when the ankle rolls, twists, or turns in an awkward way. There are various degrees of severity: while in some cases, the ligament is simply stretched, in others, it can be either partially or fully torn.
Three ankle movements to tackle the injury
- 4-way resistance ankle strengthening
With a resistance band around your ankle, perform two to three sets of 15 reps of the following four movements against resistance:
- Plantarflexion (pointing)
- Dorsiflexion (flexing)
- Eversion (moving foot out towards the little toe)
- Inversion (moving the foot in towards the big toe)
While you do this, make sure to pull the resistance band in the opposite direction of your ankle movement.
- Ankle alphabets
Lie on the back with your foot elevated and try to write alphabets using your foot. You have to keep your knee still and slowly go through each alphabet. This will help you move in every direction to maintain mobility. This is also very useful if you have swelling along with pain.
- Heel raise progression
Sit on a chair keeping your feet flat on the ground. Now, press through the front of your feet so that your heel lifts off the ground. This is a seated heel raise. Repeat this movement about 20 times.
If you have no discomfort and the movement is painless, you can do a challenging version of this movement called double leg heel raises. Hold onto support and rise on both your feet so that you are on your toes. Next, remove the unaffected leg by bending the knee and lower down with your affected ankle.
Our products can heal your ankle sprain.
Our online store is dedicated to foot health and comfort including products to heal injuries related to ankle care. We have products that are selected by podiatrists to restore your foot health. From pain-relief gels to support socks, we have all products to help heal your ankle sprain.