Should i stretch a rolled ankle

Stand facing a wall with your hands on the wall at about eye level. Put the leg you want to stretch about a step behind your other leg. Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg. Hold the stretch for 15 to 30 seconds. Repeat 2 to 4 times. Repeat the exercise with the back knee bent a little, still keeping your back heel on the floor.

This will stretch a different part of the calf muscles. Strengthening exercises Talk to your doctor or physical therapist about the timing of strengthening exercises for the ankle. Start by sitting with your foot flat on the floor and pushing it outward against an immovable object such as the wall or heavy furniture.

Hold for about 6 seconds, then relax. After you feel comfortable with this, try using rubber tubing looped around the outside of your feet for resistance. Push your foot out to the side against the tubing, then count to 10 as you slowly bring your foot back to the middle. While still sitting, put your feet together flat on the floor. Press your injured foot inward against your other foot. Next, place the heel of your other foot on top of the injured one. Push down with the top heel while trying to push up with your injured foot.

Balance and control exercises You can usually start balance and control exercises when you are able to stand without pain.

Practice your balance exercise at least once a day, repeating it about 6 times in each session. Stand on just your injured foot while holding your arms out to your sides with your eyes open. If you feel unsteady, stand in a doorway so you can put your hands on the door frame to help you.

Balance for a long as you can, working up to 60 seconds. When you can do this for 60 seconds, try exercise number 2. Stand on your injured foot only and hold your arms across your chest with your eyes open. Our top-rated specialists take great care in designing personalized treatment and rehab plans that are tailored to fit the extent of your injury, your activity level, and other pertinent factors.

Each step in your plan is closely connected to the one before, and much of the work is done at home between office visits. Doing too much too soon or too little too late can negatively impact the outcome. Depending on the severity of your sprain, we typically ask you to start moving your foot, and by extension your ankle, within a day or so of the injury.

These non-weightbearing, range-of-motion exercises help keep your ankle joint moving freely. To keep things balanced, put both ankles through the routine. This exercise moves your ankle in all directions. Many of the stretching exercises we recommend are intended to prevent your Achilles tendon from tightening up. The Achilles connects your heel bone to your calf and can quickly become painfully constricted, which interferes with your ankle strength.

Some people find relief from alternating heat and ice packs. Only try this after the swelling is gone — not immediately after the injury. An injury to the ankle puts nearby muscles and other structures at risk of damage. This is especially likely if the tissues have become weak from disuse. Stretching keeps the muscles strong and limber.

It also helps more blood circulate to the area, which may help the ankle heal faster. Gently stretch the ankle by moving it in all directions at least three times each day.

Try flexing the foot forward, then backward, or rolling it clockwise, then counterclockwise. However, it is important to avoid overextending the ankle or moving it in any direction that hurts. The pain and swelling that immediately follow an ankle sprain may be severe. This can make it impossible for a person to put any weight on the joint. As the swelling goes down, walking can promote healing. Start by walking short distances within the house.

Then, gradually build up to longer distances as the ankle begins to heal. However, walking may require a person to hold the injured ankle in an unusual position or twist the body to avoid putting excess weight on the joint. If this is the case, wait 1—2 days, then try again.

Exercise can restore strength and balance, while preventing the muscles in the area from weakening. This can reduce the risk of another sprain. After the swelling goes down and walking is comfortable, it may be a good idea to start exercising the ankle.

A person can try performing the following exercises for 10—15 minutes every other day:. Massage can help ease pain while promoting blood flow to the sprained area.

If the injury is particularly severe or painful, a person should seek advice from a qualified massage therapist. For less severe injuries, a person can try gentle massage at home. Some people find that massaging the bottom of the foot or heel provides relief.

Others prefer to massage around or just above the ankle. Hold for 5 seconds. Repeat 10 times. Do 3 sets of 10 exercises. Push down into the floor and your good foot can provide resistance to the movement. Hold for 5 seconds and repeat 10 times.

The good foot can provide resistance to the movement of the injured foot. Then push the outsides of your feet together. The good foot will resist the movement of your injured ankle. Balance Exercises 11 Heel raises Standing, balance yourself on both feet behind a chair. Rise up on your toes, hold for 5 seconds and then lower yourself down.