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Doctor insights on: Exercises For Stiff Ankle After A Sprain

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Dr. Peter Ihle
1,161 Doctors shared insights

Sprains And Strains (Definition)

-R used interchangeably. They refer 2 injuries 2 mucles & ligaments. 3 degrees: 1=tweaked or hurts but no harm no foul, 2=damage 2 the structure with some bleeding & prolonged pain, but with ice, time, rest, & activity modification they heal over a few weeks, 3=a complete disruption such as an ACL tear. If this happens in a muscle body, there's no repair available, painful, ...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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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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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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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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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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Sprained ankle, how do I exercise?

Sprained ankle, how do I exercise?

You: Don't until you are healed. You can do seated resistant exercises with weights. ...Read more

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What are the exercises I can do for my sprain ankle?

What are the exercises I can do for my sprain ankle?

Stretch easily: If your ankle is steadily improving, you may begin stretching exercises, but passive range of motion (no weight or force of gravity or muscle) the best stretches for leg and ankle-using stretching bands or towel, sitting with leg extended and place the band under the foot like a stirrup, and gently pull your foot to the inside and the to the outside. There should be minimal pain. ...Read more

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What are some ways I can exercise while recovering from a sprained ankle?

What are some ways I can exercise while recovering from a sprained ankle?

Oui ou Non.: So how bad was the sprain, and how long ago did you sprain it? Exercising too aggressively or too soon may stall the recovery or even set you up for a re-injury. Exercising too little or too late have cause the recovery time to be increased. Best to have your ankle examined to frame the recovery exercises in the most appropriate manner. ...Read more

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What is commonly used to heal my sprained ankle and still continue with my exercises?

Ankle brace: Use an ankle brace for stability and do exercises that don't need pressure on the injured foot or ankle. ...Read more

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I sprained my ankle back on July 25th it's better now but it gets stiff alot. Is that normal?

I sprained my ankle back on July 25th it's better now but it gets stiff alot. Is that normal?

Stiffness: As the initial inflammation and pain settles, we tend to get more vigorous with our daily activities. There is a likelihood that with the sprain, a ligament or tendon could have been partially torn and sometimes a bony fragment could have avulsed. Blood supply to these are poor, healing is often slow therefore adequate rehabilitation is needed. X Ray and Physiotherapy is recommended at this stage, ...Read more

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Could I still exercise on elliptical machine on a sprained ankle?

Could I still exercise on elliptical machine on a sprained ankle?

Yes, as tolerated: After initial rest, ice, compression and elevation, ankle rehabilitation involves moving the ankle. Initially the up and down motion akin to pressing and releasing the gas pedal in the front to back plane is suggested. Lateral movement will come later as pain and swelling subside. An elliptical trainer provides gentle front to back motion at the ankle and can be started as soon as tolerated by you. ...Read more

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What are physical therapy exercises for a sprained ankle?

What are physical therapy exercises for a sprained ankle?

Gradual exercise: Exercises including plantar flexion, dorsiflexion, and foot circles should be started early, once acute pain and swelling subside, to maintain range of motion. The intensity of rehabilitation is increased gradually. Ankle splints or braces can limit extremes of joint motion and allow early weight bearing while protecting against reinjury. ...Read more

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My ankle is VERY stiff after spraining it, how can I get it back to the way it used to???

Depends: How long has it been? First you would want a followup with an orthopedic surgeon just to make sure it is a simple sprain. If it was over several weeks ago, advanced imaging studies may be indicated and potentially some physical therapy. ...Read more

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What exercises should I do with an ankle sprain?

Off weight bearing: You can run your feet hrough range of motion making figure eight's or spelling out the alphabet. You should also do peroneal tendon strengthening excercises. ...Read more

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Which type of exercise can I do with a high ankle sprain?

Which type of exercise can I do with a high ankle sprain?

High sprain: This is tricky because a high spain takes longer to heal but any excerise that you are not weight bearing can be done. Examples bench press, sit ups etc. ...Read more

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How to know what exercises should I do on an ankle sprain?

How to know what exercises should I do on an ankle sprain?

Some suggestions: Using a resistance band around your forefoot, hold the ends of the band with your hand and gently push your ankle down as far as you can and then back to the starting position. Repeat 10 times.

Tie the resistance bands around a fixed object and wrap the ends around your forefoot. Start with your foot pointing down and pull your ankle up as far as you can. ...Read more

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What do I do about recurring ankle sprain? Wrap it before exercise?

What do I do about recurring ankle sprain? Wrap it before exercise?

You should check: Chronic ankle instability is a condition characterized by a recurring “giving way” of the outer (lateral) side of the ankle. This condition often develops after repeated ankle sprains. Usually the “giving way” occurs while walking or doing other activities, but it can also happen when you’re just standing. Many athletes, as well as others, suffer from chronic ankle instability. Thank you. ...Read more

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Dr. Payam Rafat
1,208 Doctors shared insights

Sprain (Definition)

A sprain is a medical term that describes an injury to soft tissue structures in the area. Common examples are a lumbar sprain, in which you might injure muscles in your back; or an ankle sprain in which you could injure ligaments about the ankle. Sprains can be from mild to severe, and so ...Read more