Strengthening Exercises for Ankle Sprain

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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 18+ 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.


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  • Anonymous Ankle Sprain

    • Age 35-54
    • Male
    • 165 lbs
    27
    Jan2016
    • Physical activity per week 4-8 hours
    • Chronicity 0 - 6 Months
    • 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!


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  • Karen03 Ankle Sprain

    • Age 55+
    • Female
    14
    Jan2016
    • Chronicity 6-18 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.


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  • 14
    Jan2016
    • Chronicity 6-18 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.


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  • 14
    Jan2016
    • Chronicity 0 - 6 Months

    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.


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  • 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.


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  • 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.


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  • Jade Ankle Sprain

    • Age 18-34
    • Female
    14
    Jan2016
    • Chronicity 6-18 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.


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  • 14
    Jan2016

    Treatment Ratings

      Cured
      Ice, Rest, Brace, Compression, Other, Strengthening Exercises

    Ankle sprains suck. R.I.C.E. as much as you can stand. Start range of motion and resistance band exercise as soon as you're cleared by a medical professional (usually once the swelling/pain is managable). Get a good brace and use it every time, even if you're just out for a stroll. (http://www.amazon.com/ASO-Ankle-Stabilizing-Orthosis-Black/dp/B000TGYI6C)
    Further down the line, work on ankle stability (tree yoga pose, balance board, jumping rope)
    Also (just in case you don't already do this) use the extra eyelet and lock lace your shoes (https://youtu.be/IijQyX_YCKA?t=22). I once left some shoes at my parents and my dad redid the laces for some reason (we have the same shoe size), and when I reclaimed them I didn't notice the extra loops were gone, along with any ankle stability. Guess what happened then.


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  • Lou Ankle Sprain

    • Age n/a
    • Male
    18
    Sep2015
    • Chronicity 6-18 Months

    Treatment Ratings

      Cured
      NSAIDs - Anti Inflammatory drugs, Brace, Stretching, Strengthening Exercises

    i wish they would change the name from "Sprained ankle" to something that accurately describes the condition. Its sounds too trivial. I shredded my left ankle stepping off the sidewalk onto a tiny pothole about 20 years ago. I caught the side of the pothole with the entire weight of my body, plus the extra force of gravity, tore it to such an extent that in an instant, there was this incredible pain along with an intense white light(a.k.a. "The White Light Test"- many men ought to know what that stands for). Then i went into shock, sweating intensely, fever, blood rushing from my head, and then fainted. I managed to get to a restaurant where i knew the owners, and it was only one block away. They let me lie down in their back room for about an hour after which they called a cab to take me to the local E.R.. Xrays and other tests told the doctor that it wasn't a complete tear, fortunately, then they gave me a shot for the nausea and shock, fitted me with an air brace for the ankle, told me to take anti-inflammatory meds, and to see my primary doctor in 3 weeks. It took over 6 months for my ankle to heal, and walk properly, i couldn't ride a bike or any sports for almost a year. I should have done ankle walk exercises my track coach in college taught me to stave off these types of injuries, but as a knucklehead, i stopped doing them many years before. Keep those ligaments stretched and strong, do those exercises- toe raises w/ weights is a good exercise.


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  • Larry Ankle Sprain

    • Age n/a
    • Male
    17
    Sep2015
    • Chronicity 18+ Months

    Treatment Ratings

      Cured
      Ice, Rest, Strengthening Exercises, Yoga

    I have sprained both ankles several times each throughout my life. I've used the ice/heat treatment, and rested them intially, but finally got back what feels like full functionality.

    Walking helps. I rent a car when necessary, but most of my adult life I haven't owned a car. I take public transporation and walk everywhere else. Where I currently live is a half-mile to the subway station, going downhill to get there, and uphill to get back home. I do frequent stair-climbing as well, avoiding escalators wherever possible, up and down, and 'climbing' the escalator if I must take one. I also do regular foot and ankle exercises, several being yoga-based.

    Sprained ankles can take a long time to heal. The last time I sprained my ankle, about five years ago, it took almost a full year before it felt completely back to 'normal'. I haven't had any problems with it since then though.


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  • Karen02 Ankle Sprain

    • Age n/a
    • Female
    25
    Jun2008
    • Chronicity 18+ Months

    Treatment Ratings

      Cured
      Strengthening Exercises
      Almost Cured
      Ice, Rest, Brace, Compression

    I will vouch for the �air alphabet,� and it didn�t seem to matter if I did caps or lower case.

    Backstory: I sprained my left ankle badly in 1994. Did the RICE treatment, wore an ace-bandage type brace and high-top boots for a few weeks, etc. It healed, mostly, but still tended to ache if I walked a lot, wore certain shoes, and so on. Sometimes a slight misstep would cause an ache. This went on for a few years.
    Then I heard about the air alphabet. I did it regularly, once or twice a day for several weeks, and helped. I got bored and did the lower case alphabet. I did 0 to 9, twice because it�s shorter. I spelled my name, twice because it�s short. I spelled my true love�s name, once because it�s longer. :-) It seems that just flexing the ankle works, and the alphabet provides enough variety to do the trick. I still do it now and then if I�ve been overworking my feet or just feel a bit stiff. Regular walking, in good sneakers on level ground, also seems to help�in addition to being good for the rest of me.
    In retrospect, I probably should have gotten more aggressive care early on; I didn�t realize how much worse than previous minor �twists� this sprain was. But I�m very glad I learned about the air alphabet. It won�t cure all ankle problems�as some of the other accounts show, there are times when surgery is the only cure�but it did strengthen and improve flexibility for me.


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  • schoolmarm1 Ankle Sprain

    • Age 35-54
    • Female
    14
    Jan2016

    Treatment Ratings

      Almost Cured
      Physical Therapy, Strengthening Exercises

    My ankle is why I hurt my knee, and my ankle is why I didn't run the marathon I trained for last year. PT helps keep me running...mainly hip strength stuff, and of course, quads and ankles.


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  • 14
    Jan2016

    Treatment Ratings

      Cured
      Strengthening Exercises

    I sprain mine frequently. I've found that variations of calf raises help make it a little stronger (if you do them slowly!) so like, the normal way, with your feet facing outward, and then with your feet facing inward. You can do it in the shower, while washing dishes, etc.