If you don’t rehabilitate a sprained ankle properly, you’re more likely to suffer another injury.

Week 1:  Rest, ice, and elevate your foot when possible. Wear a supportive brace.

Weeks 2 and 3:  Stretch for 1 to 2 minutes, three times a day. Walk on your heels, stand on your toes, and lower your heel off a step to stretch your calf.

Weeks 4 and 5:  Strengthen your ankle. Lie on your side on a sofa with your foot off the edge, toes pointing straight ahead, and pinky toe closest to the ceiling. Loop a bag filled with one or two soup cans around your foot. Lift the bag by rotating your foot up. Hold for 5 to 10 seconds. Do 10 repetitions three times a day.

Week 6:  Practice balancing on each foot, eyes closed, for 30 seconds, three times a day. When you can balance equally well on each foot, try hopping. You  can slowly resume your workouts when you can hop pain-free.

If you’re not fully recovered within 12 to 16 weeks, consult an orthopedic specialist.

Filed under: Fitness

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