Did you know that each day, 25,000 Americans end up with sprained ankles? That's a staggering 9 million people a year!
Your ankle receives a lot of stress and pressure. This is because as a weight-bearing joint, it carries the brunt of your body weight and is made up of ligaments that can tear when subjected to stress and impact.
You may have busted your ankle one or two times before, and it could hurt like nobody's business. The good thing is there are a lot of exercises that can help you heal faster and even strengthen that ankle so you wouldn't have to go through the pain and inconvenience ever again.
Disclaimer: Always remember to consult with your physician or physical therapist before doing any of these exercises. Never overexert your injured ankle and make sure to get a go-ahead from your healthcare provider before attempting any of these exercises.
Exercises You Can Do At Home
This video shows a series of simple exercises that you can do at home. It's a got a variety of non-weight bearing and weight-bearing exercises that involve both intrinsic and extrinsic muscles of the ankle joint.
Exercises For High-Impact Sports Athletes
People who do high-impact sports like soccer are more likely to injure their ankle. Sprained ankles account for as much as 30% of the cases seen in sports medicine clinics. This video shows what to do immediately after you get an injury, as well as exercises to regain the ankle's strength and balance.
Ankle Band Exercises For Better Form
The healing process begins with knowing how your body works. This comprehensive video shows the anatomy of the ankle and how your ligaments and bones work together whenever you get an injury. It also highlights how important your ankle is to your form. Basically, a bad ankle prevents you from doing other exercises like lifts and squats. This video features band exercises that athletes and non-athletes can use to improve their form by strengthening their ankles.
Exercises For Lateral Ankle Sprain
Your ankle is only as strong as the muscles surrounding it. Without proper exercise, the muscles and ligaments around your injured ankle could shorten, making the healing process longer and more painful. When left unattended, this could significantly damage your balance and mobility. This video is specific to lateral ankle sprain rehab and pays close attention to the muscles that you need to stretch for you to heal properly.
Exercises For Balance and Mobility
Exercises can be made using equipment like balance disks and boards. These weight-bearing exercises improve the balance and strength of your ankle.
24 Foot and Ankle Exercises
This video teaches you not one, not two but 24 foot and ankle exercises. It's not just for people who've had an ankle injury, too. You can mix and match these exercises to improve your ankle's strength to prevent injury from the get-go.
Injured ankles are literally a pain. Depending on the severity of the injury, they could take a couple of days to several weeks to heal. That means days or weeks of pain and limited mobility, which sucks. With these exercises though, you may be able to speed the healing process up. Coordinate with your healthcare professional and regularly work your ankle once you’re able. You’ll be up and about in no time.