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Doctor insights on: Exercises For Stiff Ankle After A Sprain

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Can you tell me how to relieve muscle stiffness on my ankles after a sprain?

Can you tell me how to relieve muscle stiffness on my ankles after a sprain?

Stiffness: This can occur after an injury due to the inevitable splinting taking place. As said , stretching - carefully , as you didn't say when you were hurt - will help a lot as will ice massage alternating with heat ( not hot ). ...Read more

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Dr. Bennett Machanic
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Dr. Peter Ihle
1,060 doctors shared insights

Sprains And Strains (Definition)

Sprains and strains are conditions in which a person has problems with his muscles (strains) and joints (sprains), such as pain, swelling, fractures, restricted movement, or joint instability, due to trauma or excessive exercise. The treatment ...Read more


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How can I get the stiffness and the soreness away of a sprained ankle?

How can I get the stiffness and the soreness away of a sprained ankle?

Ice therapy: I like ice therapy three to four times a day. This combined with use of otc anti-inflammatories, massage, topical sprain over-the-counter meds and professional physical therapy can all help. ...Read more

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Dr. Bennett Machanic
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Is swelling in front of ankle & stiffness when dorsiflex normal? Sprain occurred 10 weeks ago. There's no pain but is def weaker then good side.

Is swelling in front of ankle & stiffness when dorsiflex normal? Sprain occurred 10 weeks ago. There's no pain but is def weaker then good side.

See a physician: Simple ankle sprains can sometimes result in long term problems. Depending on the severity of the sprain, you may have damaged the soft tissue around the ankle along with the bone. Once the joint cartilage is damaged, painful arthritis can develop down the line. I would recommend evaluation by either an orthopedic surgeon or podiatrist. ...Read more

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What exercises can I do to strengthen my ankle after a sprain?

What exercises can I do to strengthen my ankle after a sprain?

Proprioceptive train: Therabands work well to work on strengthening. Balance boards/bosu balls, etc. Are great for proprioceptive training. ...Read more

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Dr. Bennett Machanic
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How can I exercise my ankle after a sprain?

How can I exercise my ankle after a sprain?

Range of motion : You can exercise your ankle by doing range of motion exercise. Pretend your big toe is a pen and write the alphabet in capital letters. Do 2-3 sets, 2-3 times per day. You can also get a theraband and exercise the ankle against resistance. ...Read more

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After a sprain, which ankle rehab exercises (done at home) will help prevent another sprain?

After a sprain, which ankle rehab exercises (done at home) will help prevent another sprain?

Proprioception: Id google for proprioception exercises. They are balance type exercises and will help more than anything for this type of injury. Strengthening and stretching will help as well. However, once the ligaments are sprained, they tend to heal in a stretched out position, and you are at risk for recurrent sprains. ...Read more

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What are the most effective strength training exercises after a deltoid ankle sprain?

What are the most effective strength training exercises after a deltoid ankle sprain?

Balance board!!: After recovery from an ankle sprain, whether deltoid or lateral ligaments, the most effective exercise I have found for my patients is the use of a balance board. They are cheap and effective in improving strength of the muscles/tendons around the ankle and improving proprioception. Always consult your physical therapist and foot/ankle specialist before new activities/exercises. Good luck! ...Read more

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How does the physiotherapist determine when i'm ready for stretching and strengthening exercises after my ankle sprain? When is the right time?

How does the physiotherapist determine when i'm ready for stretching and strengthening exercises after my ankle sprain? When is the right time?

Varies: Remember you are dealing with experts- physiotherapist require years of training before they receive their degrees. The transition from symptomatic treatment to more active stretching is typically based on decreased swelling and pain. As symptoms further improve strengthening exercises are added. If at any point progression is difficult a return visit to physician is warranted. ...Read more

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What exercises should I do for a sprained ankle after 6 weeks? I tore a ligament. It's feeling back to normal-ish, but it's very tight.

What exercises should I do for a sprained ankle after 6 weeks? I tore a ligament. It's feeling back to normal-ish, but it's very tight.

Stretch; strengthen: Light resistance exercises like bike or swim, progressive stretching and strengthening with heat to warm up and ice to cool down. ...Read more

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I am unable to dorsiflex my foot after a bad lateral sprain 7 weeks ago. Even with stretching and exercises, there is medial ankle pain. Why is this?

Hard to say: It is common to have stiffness in the ankle after a sprain even at 7 weeks. However there may be other injuries that are not immediately apparent at the time of injury, such as damage to the talus (ankle bone). I recommend you see your treating doctor to discuss this concern. You may need an MRI. If no other injures are present you may need Physical Therapy to improve range of motion ...Read more

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Dr. Payam Rafat
1,053 doctors shared insights

Sprain (Definition)

Sprain is also known as Sprains and strains. A sprain is an injury that results from excessive stretching of a ligament, which is a tough band that connects bone to bone and holds joints in place. Rapid swelling and pain ...Read more


Dr. Heidi Fowler
4,816 doctors shared insights

Exercise (Definition)

Exercise is physical activity, such as walking, running, swimming, biking, ...Read more


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Dr. Bennett Machanic
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