How to fix a sprained ankle with 5 easy exercises
Last year i totally wrecked my ankle when i fell over at work and sprained my right ankle.
The pain i felt initially was not too bad,
My foot went blue with brushing and i applied arnica cream, i rested the ankle each evening,
I applied hot and cold treatments but over the next couple of weeks it was still so bad it felt like it was getting worse and i started to believe i had a fracture!
I researched online how to fix a sprained ankle and discovered this youtube video which really improved my strength and pain levels.
I also purchased a Mueller Ankle adjustable strap which totally transform my walking ability and took away the pain as it kept the foot stiff.
But although the pain went i was only protecting the ankle and what i needed to do was to repair the damage to the ligaments ,
this is how to fix a sprained ankle correctly.
So the strap was great initially, perfect for work,
but i had to reduce the time wearing it to strengthen and heal the ankle back to normal.
The video is by JJ Flizanes and she recorded it for about.com.
She shows you the 5 exercises to fix a sprained ankle that are recommended by sports physios.
I personally found the Tree Exercise the best,
balance on the bad foot, lifting the other leg up was one of the best exercises and one that i felt most relief from.
Plus it strengthened my ankle so i could stop wearing the ankle brace.
Stretch 1 :The Tree
This is a balance exercise and its like a warm up and a preparation to the stretches. It sends a message from the brain to the muscles in the foot it is to heal.
Stand up straight lift up the good leg and stand on the sprained ankle.
The next 4 stretches should be done sitting on a chair. Repeat 5-10 times
Stretch 2 :Dorsiflexion
Lift your toe off the ground with your heel to the ground.
Keeping you heel to the ground and lifting your toes upwards.
Stretch 3 :Plantarflexion
Pointed your toes and working your calf muscles, lifting the foot off the ground pointing as hard as you can before you feel pain.
Stretch 4 :Eversion
The outside of the heel is coming up, small motion turning the inside of the foot down and the outside up, do this slowly.
Stretch 5 : Inversion
The opposite to Eversion this time you are pulling the foot inwards towards you.
I would do this 5- 10 times , start up slow and work yourself to 10 times.
What worked for me……
Initally i rested the foot each evening i raised my foot up and applied a heat pad, or a hot water bottle if you have one.I applied Arnica cream over the whole ankle as i could see brusing and i wanted to encourage the brushing to come out.
After a week i applied twice a day Bio Freeze a topical gel which is a pain reliever for muscles, sprains and strains.
I purchased a Mueller Ankle Adjustable Brace see below in table.
This was amazing the strap was easy to put on and fine to wear with trainers.
The pain factor really went down from a 9 – 6 so still uncomfortable but it allowed me to drive and walk about wincing with each step.
3 weeks in the pain was still there and the support was great on but when i took it off i felt unstable and experienced pain.
4 weeks in i started doing the 5 stretches to fix a sprained ankle as shown in the video.
This is when i started to notice a real difference.
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So i believe there is no real quick recovery to fix a sprained ankle,
but the solution is to combine strengthening exercises and support the ankle through the day wearing a brace or strap.
And over time begin to reduce the brace wearing whilst continuing the stretches.
Let me know what works for you, leave me a comment below and i hope your ankle sprain is fixed fast and you are getting on with life pain free.