Doctor insights on:
Exercises To Strengthen Ankles After Sprain
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 moreSee 1 more doctor answer
-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
Oooh sounds like: You have much ankle instability. There are many different exercises available, but I would recommend having formal physical therapy performed. There is much more that needs to be done then simply exercising to recover from ankle sprains to ensure you do notcontinue to have them repetitively. ...Read more
6th week after ankle sprain. Do foot n ankle stretching n strengthening exercises, but feel pain doing heel cord stretch n calf raise. What to do?
How soon should rehab n strengthening exercises start after a 2nd grade ankle sprain? Should I wait till there's totally no more pain when walking?
3-4 weeks: Typically it takes 3-4 weeks for ligaments to heal. Starting physical therapy around that time may assist with balance, proprioceptiom, and strengthening. You'll still have residual swelling for a while so don't wait until there is no pain. However if pain continues to increase, you might need to get reevaluated for a possible pathologies (olt) that can happen with severe to moderate sprains. ...Read more
Resistance band exercises twice a day in effort to strengthen the muscles around my ankle, but I feel like I have joint sprain?
Then take a break.: I've the area and wait for the discomfort to subside. ...Read more
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 moreSee 1 more doctor answer
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
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 moreSee 1 more doctor answer
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
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 moreSee 1 more doctor answer
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
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