Strengthening Exercises for Ankle Sprain

Latest reviews
MORE FILTERS
4.8out of 5
Not improved(1)
Improved(4)
Almost cured(5)
Cured(26)
  • 04
    Aug2016
    • Injury Status Recovering
    • Physical activity per week 4-8 hours
    • Chronicity 4 - 6 Months
    • Repeat injury? Yes

    Treatment Ratings

      Almost Cured
      Strengthening Exercises
      Improved
      Rest, Air Cast, Taping, Crutches
      Not Improved
      NSAIDs - Anti Inflammatory drugs, Ice, Brace, Compression

    Rolled ankle dozens of times, only thing that makes it better is strengthening my ankle and shank. Everything else is just to help with pain and inflammation in the short term.


    Read more  
  • Anonymous Ankle Sprain

    • Age 35-54
    • Male
    • 165 lbs
    27
    Jan2016
    • Physical activity per week 4-8 hours
    • Chronicity Under 1 Month
    • Repeat injury? Yes
    • Previous ankle sprains Yes
    • Ability to bear weight on that ankle Yes
    • Do you participate in any jumping activities No

    Treatment Ratings

      Cured
      Rest
      Almost Cured
      Chiropractor, Strengthening Exercises

    I sprained my ankle playing soccer in September 2015. At first I tried to continue playing and running on it but was a bad mistake. After another month I went to a Chiropractor that taped it and give me a list of exercises to strengthen it.

    Now, After 4 months with lot of rest is almost cured. I can train on it, play soccer but I still feel pain when I do specific movements. I suggest Rest!


    Read more  
  • Karen03 Ankle Sprain

    • Age 55+
    • Female
    14
    Jan2016
    • Chronicity 2 - 3 Months

    Treatment Ratings

      Almost Cured
      Massage, Supportive Shoes, Stretching, Strengthening Exercises

    I broke my ankle in two places 9 months ago and sprained the other one. The broken one healed ok according tot he doctor, but it still bothers me quite a bit. Both ankles can not stand anything but flats, and beign flat footed they also must have special made arches. I can't stand over an hour or walk far without causing sever pain for days. Changing shoes through out the day helps. Swimming/water aerobics is the best therapy for them. Massage seems to help, too. I heard the lymph system was damaged which causes the pooling of blood. Massaging the ankles and keeping them strethed out is a must for me or I can hardly function at all.


    Read more  
  • 14
    Jan2016
    • Chronicity 2 - 3 Months

    Treatment Ratings

      Cured
      Ice, Rest, Compression, Strengthening Exercises

    Source: Broke my ankle a year ago in two places, tore all three of my ligaments along the outside of the ankle playing soccer. Was out for 9 months, been back about 2 months and still am not quite 100% (But am so close!!!).
    1) Rest Ice Compress Elevate. Really cannot stress this enough. Take a week off of your ankle, it will be well worth being healthy in the long run I promise.
    2) http://www.aofas.org/footcaremd/how-to/foot-injury/Pages/How-to-Ankle-Sprain-Strengthening-Exercises.aspx. Do these. They won't replace Personal Training or Rehab, but they are a start. Those bands are something that almost every ultimate player should be doing, especially those of us who like to play barefoot.
    Propioceptive exercises, essentially balance exercises, are also very helpful. Your body is readjusting itself due to the injury, and it is retraining itself on how to stay balanced. This can have lasting, long term effects. Get your ankle strength back and realign your balance.
    3) If you need to ever take an extended period of time off... Don't do what I did and eat like you were. I gained 40 pounds. I'm fat now, haha. Stop eating IMMEDIATELY, no pity meals for the first week, go on a diet ASAP because you won't stop having pity meals or snacks until you realize you are fat, haha.


    Read more  
  • 14
    Jan2016
    • Chronicity Under 1 Month

    Treatment Ratings

      Cured
      Ice, Rest, Taping, Compression, Strengthening Exercises

    A sprained ankle can take anywhere from 2 weeks to a several months to heal depending on the severity.
    If it feels like a normal sprain then drastic measures aren't necessary, just RICE that shit.
    I usually find I'm okay the next weekend with a week of RICE, range of motion exercises, & an ankle taping by an AT teammate. The taping is really important and needs to be done properly with anchors, stirrups, etc. by a proper athletic trainer.


    Read more  
  • 14
    Jan2016

    Treatment Ratings

      Cured
      Physical Therapy, Stretching, Strengthening Exercises
      Improved
      Rest

    I sprained my ankle in October and didn't see a PT. I only rested it without working on strengthening it. The result? I sprained it again the next time I got out on the field.
    Now, I've been seeing a PT and it's helped a lot. Everyone across the board has told me that if you don't let it properly recover, you're just going to continue fucking it up.
    The exercises I've been doing are stretches with a resistance band, controlled toe raises, lots of balancing on one foot, and a couple of other exercises at the PT office where there is equipment.
    I can't stress this enough, rest alone will not help you. You absolutely need to strengthen it and take it easy on the field. If it's hurting, don't play. No need to push yourself and injure it even further.


    Read more  
  • 14
    Jan2016

    Treatment Ratings

      Cured
      Chiropractor
      Improved
      Ice, Rest, Brace, Strengthening Exercises

    GO TO A CHIROPRACTOR!!!
    I used to have chronic ankle injuries; seriously all the time. I would let them heal by icing them and staying off them. Followed by slowly strengthing them back up over the next few months. I would finally be able to play without a brace, and then a couple months later I would roll on it again and have to repeat the whole process.
    I finally went to a chiropractor about it after another traumatic ankle injury. She adjusted it for and the swelling instantly reduced, as in I watched it go down.
    Anyways, long story short: it helps immensely to get it readjusted into place. It reduces recovery time and reduces recurrances.
    Seriously. Do it.


    Read more  
  • Jade Ankle Sprain

    • Age 18-34
    • Female
    14
    Jan2016
    • Chronicity 2 - 3 Months

    Treatment Ratings

      Not Improved
      NSAIDs - Anti Inflammatory drugs, Physical Therapy, Massage, Strengthening Exercises

    I've been having heel pain for about seven months now. This started a day after a session of intense cardio boot camp. Swelling in my ankle, and pain in my heel are the only symptoms. They occur while I am active or at rest, but I notice it most often when I am just sitting or lying down. I have seen four doctors and have had no tests run. The doctors can't figure out my symptoms (as it's not plantar fasciitis), but they have yet to use any diagnostic tools. I just keep getting prescribed NSAIDs. I've done physio and massage therapy. I finally just started going back to the gym, and it seems to help when I run and do weight-bearing exercise regularly. The symptoms don't completely disappear, but they're much less noticeable. However, I still get occasional swelling around my ankle at completely random times.


    Read more  
  • 14
    Jan2016

    Treatment Ratings