When to Start Exercise After Sprained Ankle: Need to Know

When to Start Exercise After Sprained Ankle: If you’ve recently sprained your ankle, you may wonder when it’s safe to start exercising again. The answer depends on your injury’s severity and healing process, but giving your ankle time to rest and recover before beginning any exercises is essential. Once a medical professional has cleared you, there are several exercises you can do to help improve strength, flexibility, and balance in your ankle. 

These exercises include ankle pumps, ankle circles, toe curls, toe raises, calf raises, single-leg balance, heel slides, wall push-ups, lunges, and squats. These exercises can hasten your recovery and ward off more injuries if you incorporate them into your everyday regimen.

10 Exercises After Sprained Ankle

1. Ankle pumps

Simple exercises like ankle pumps speed up the healing process for damaged ankles. Rest nicely with your legs straight, just on the ground to practice ankle pumps. Begin by slowly moving your foot up towards your shin, then back down to a flat position, flexing your ankle. Repeat this movement for several repetitions. 

This exercise helps increase blood flow to the injured area, aiding the healing process and increasing the ankle joint’s range of motion. Ankle pumps are an easy exercise to incorporate into your daily routine and can be done almost anywhere, making them a convenient option for ankle injury recovery.

2. Ankle circles

Ankle circles are a simple exercise that can help improve flexibility and range of motion in the ankle joint, making them a practical option for ankle injury recovery. To do ankle circles, sit comfortably and put your feet on the ground. Move your foot in a circle, starting with tiny and enlarging circles.

After numerous repetitions of this motion, turn to the other foot. You may perform ankle circles practically any place and incorporate them effortlessly into your everyday practice.

 However, it’s essential to avoid any pain or discomfort while doing this exercise and to stop if you experience any discomfort.

3. Toe curls

Toe curls are a simple exercise that can help improve strength and flexibility in the toes and foot muscles, making them a practical option for ankle injury recovery. To practice toe curls, sit comfortably with your feet flat on the floor. Wrap your foot’s ball in a towel or resistance band, then curl your toes toward your ankle.

Hold for a short while before letting go. After numerous repetitions of this motion, turn to the other foot. You may perform toe curls anywhere and incorporate them effortlessly into your everyday regimen. However, it’s essential to avoid any pain or discomfort while doing this exercise and to stop if you experience any discomfort.

4. Toe raises

Toe raises are a straightforward exercise that can help the muscles in the foot and calf become more muscular, making them a practical choice for recovery from ankle injuries. Stand flat and raise your toes off the floor to practice toe raises while keeping your heels firmly planted. 

Hold briefly, then lower your toes back to the ground. After numerous repetitions of this motion, turn to the other foot. Toe raises are a quick exercise that you can do almost anywhere. However, it’s essential to avoid any pain or discomfort while doing this exercise and to stop if you experience any discomfort.

5. Calf raises

Calf raises are an easy exercise that can help the calf muscles strengthen, making them a good choice for recovering from ankle injuries. Standing with your feet hip-width apart, elevate your heels off the floor by pushing up with your toes to perform calf raises. After a short holding period, bring your heels back down to the floor. 

Several times, repeat this exercise. You can hold dumbbells or a weighted object while doing calf raises for a more significant challenge. However, it’s essential to avoid any pain or discomfort while doing this exercise and to stop if you experience any discomfort.

6. Single-leg balance

Simple exercises like single-leg balancing can aid with stability and balance, making them useful for ankle injury recovery. To practice single-leg balance, stand on one leg while lifting the other slightly off the ground. After a brief holding period, lower the raised leg back to the floor.

After many repetitions, transfer to the other leg and repeat the exercise. By doing so or by standing on a shaky surface, like a cushion or foam pad, you can increase the difficulty of this exercise. However, it’s essential to avoid any pain or discomfort while doing this exercise and to stop if you experience any discomfort.

7. Heel slides

Heel slides are a simple exercise that can help improve flexibility in the ankle joint, making it a practical option for ankle injury recovery. To do heel slides, put your feet on the ground and elevate both legs straight up. Slide your affected foot towards your buttocks, bending the knee while keeping your heel in contact with the environment. 

Slide your foot back to the beginning position softly after holding it briefly. After numerous repetitions of this motion, turn to the other foot. Practically anything can be used to do heel slides, and you can include them in your daily routines. However, it’s essential to avoid any pain or discomfort while doing this exercise and to stop if you experience any discomfort.

8. Wall push-ups

Wall push-ups are a simple exercise that can help improve upper body strength, making it a practical option for ankle injury recovery. To practice wall push-ups, stand facing a wall with your hands at shoulder height and slightly wider than shoulder-width apart. Lean forward, keep your feet planted on the ground, and push your body away from the wall with your arms. 

Hold briefly, then slowly reposition your body to face the wall. This motion needs to be repeated numerous times. You can add wall push-ups into your everyday regimen anywhere and with little effort. However, it’s essential to avoid any pain or discomfort while doing this exercise and to stop if you experience any discomfort.

9. Lunges

Lunges are a straightforward exercise that can help increase balance and lower body strength, making them useful for ankle injury recovery. Standing with your feet shoulder-width apart, take a giant stride forward with one foot while bending your knee and keeping your other foot firmly planted behind you to make lunges.

As you fight back up to your initial position, maintain a straight stance. After many repetitions, transfer to the other leg and repeat the exercise. You may perform lunges practically anywhere and incorporate them simply into your daily routine. However, it’s essential to avoid any pain or discomfort while doing this exercise and to stop if you experience any discomfort.

10. Squats

Squats are a simple exercise that can help improve lower body strength and stability, making them a practical option for ankle injury recovery. When performing squats, steadily lower your body into a position akin to sitting back in a chair while standing with your feet shoulder-width apart.

Move yourself up eventually to the starting position while maintaining a straight upper body and toe-to-knee alignment. Several times must be spent executing this exercise.

Almost anything may be used to perform squats, which are simple to include in your everyday regimen. However, it’s essential to avoid any pain or discomfort while doing this exercise and to stop if you experience any discomfort.

When to Start Exercise After Sprained Ankle: Conclusion

When to Start Exercise After Sprained Ankle: In conclusion, recovering from a sprained ankle can be challenging, but incorporating exercises into your recovery plan can help speed up your healing and prevent future injuries. Giving your ankle time to rest and recover before beginning any exercises is essential. Constantly pay attention to your body and refrain from any motions that make you feel pain or discomfort.

You can improve your ankle strength, flexibility, and balance by practicing ankle pumps, ankle circles, toe curls, toe raises, calf raises, single-leg balance, heel slides, wall push-ups, lunges, and squats. Before starting any workout regimen after a sprained ankle, always get medical advice.