The best ankle rehabilitation exercises you can do at home to recover quickly from your injury. Ankle sprain recovery tips and exercises to decrease ankle pain, decrease inflammation, and promote healing. Keep reading for more!

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Acute ankle sprains are one of the most common musculoskeletal injuries and have a particularly high incidence among athletes and physically active individuals. They’re certainly painful, but they’re also associated with a high rate of recurrence - meaning if you sprain it once you’re likely to sprain it again.

Luckily performing the right exercises the right way at the right time can greatly reduce your pain, improve your function, and even decrease your risk for reinjury.

These are 9 of the best tips, advice, and exercises you can do at home for your acute ankle sprain injury. These are the same recommendations I give my physical therapy patients all the time and I know they will help for you as well!

CAVEAT AND DISCLAIMER
Ankle sprains are treated very differently from ankle fractures. You must go get your ankle checked out with X-rays to ensure bony integrity before starting this or any treatment program. The information in this video is for informational purposes only and not intended to be taken as personal medical advice. Always consult your local doctor or physical therapist for a unique treatment plan that’s specific to your needs.

WHAT IS AN ANKLE SPRAIN?
You ankle joint is held together by a series of ligaments that connect your lower leg to your ankle. When one of these ligaments gets pulled on and stretched out, that’s what we refer to as an ankle sprain.

Most ankle sprains happen in what we call an “inversion injury”. This is where the foot buckles to the inside and the individual “rolls” his/her ankle.

WHO GETS SPRAINED ANKLES?
Everyone is prone to spraining their ankles, but the injury has a higher occurrence rate among athletes and fitness/athletic populations. These individuals tend to perform activities and get into positions where “rolling” their ankle is more common.

WHAT SHOULD I DO IF I SPRAINED MY ANKLE?
The best practices immediately after an ankle sprain are those things that will help eliminate inflammation and pain from the area. This is best accomplished by performing modalities and practices according to the R.I.C.E model - rest, ice, compression, and elevation. These modalities and tips are outlined in the video above at the time stamp (3:33)

If your ankle is sprained, you should also start to incorporate a technique called cross-friction massage (5:15). This is where you massage the ligament perpendicularly to the fiber orientation in an effort to improve scar tissue alignment and promote healing. This is a great way to improve the healing time for your ankle sprain injury.

WHAT ARE THE BEST EXERCISES FOR AN ANKLE SPRAIN?
The best exercises for your acute ankle sprain include passive and active range of motion and some light resisted exercises as follows:

SEATED CALF STRETCH (5:58): Introducing non-weightbearing dorsiflexion motion (ankle mobility) is a great way to maintain your range of motion while avoiding aggravating the sprain.

ANKLE ABC’s (6:45): My favorite active range of motion activity to get your ankle through all ranges of motion available.

WEIGHT SHIFT PROGRESSION (7:30): If you sprained your ankle, chances are it's hard to put your weight on it (stand on that leg). Gradually working on shifting your weight onto the injured leg is a great way to get back to weight bearing and walking faster.

MINI SQUATS (8:14): Weight-bearing and functional range of motion. Great exercise!

GASTROCNEMIUS STRETCH (8:55): Dorsiflexion (pulling your toes towards your shins) is the most important motion to maintain after spraining your ankle. This exercise stretches the top calf muscle...

SOLEUS STRETCH (9:53): and this exercise stretches the bottom or "deeper" calf muscle.

HEEL RAISES (10:12): Simple bodyweight strength training for ankle stability.

Rehabilitating your sprain the right way from the get-go is crucial to improving healing time, decreasing pain, and getting back to activity quicker. Performing these exercises regularly is the perfect way to do just that!

I hope these things help you out. If they did, please leave me a THUMBS UP below!

If you have any questions, comments, or suggestions, please leave them in a comment down below.