Exercises to Help Rehabilitate the Sprained Ankle

1. VARDAN live efficient Exercises to Help Rehabilitate the Sprained Ankle A sprained ankle can truly put a damper on any and every day. The good thing however is that this is one issue that can be rehabilitated. Have a look at these exercises. If you think you have ended up spraining your ankle somehow, then visiting the doctor is the very first option you should be thinking of. Post your appointment and rest and medicines that the doctor might have suggested, along with icing the leg, have a word with your doctor about rehabilitating workouts. There are four aspects to the rehabilitating exercises. From increasing the strength of the ankles and increasing its range of motion, to helping it stretch and increase the balance, the right workout can truly help your ankle heal and work better. Do always remember to consult the advanced physical therapy center you might be getting the treatment from. Knee Motion The knee motion exercise helps in stretching and relaxing the ligaments that surround the ankle.  To begin the exercises, start by sitting in a chair and placing your foot flat on the floor.  Proceed by with your foot on the floor and try to slowly move your knee from one side to another for around 2 to 3 minutes. Scrunches  To begin the exercises, start by sitting with your leg placed on the ground in front of you.  Place a towel on the floor in front of you.  Remember to take off your shoes and socks  Proceed by gently grabbing the towel with your toes, scrunch it and try to hold it like that for up to 5 seconds.  Release the towel and repeat 8 to 10 times  Remember to do fewer repetitions if you are feeling pain. 16 A, Ring Road, Lajpat Nagar - IV, New Delhi - 110024, India Email ID: vardan@timesgroup.com Contact No. +91 11 43580720-22

2. VARDAN live efficient Stretches  Stretching your tendons will help you heal better as well.  Heel raises  Start by placing your hands on a wall in front of you  Keep your feet shoulder width apart and proceed by slowly raising your toes and coming back down.  Repeat this 10 times to begin with. You can gradually increase the frequency till 20.  If you feel pain when doing this then you need to consult your doctor. Balance on one leg  Begin by placing your hands on a wall or a countertop  Lift up the leg that is not injured behind you in order to rest your weight on the injured leg  Hold this position for a minimum of 20 and maximum of 30 seconds. Stretches with a towel  Begin by sitting on the floor with your leg stretched out in front of you.  Then wrap a towel around your foot.  Pull back on the towel in order to make your toes move toward you.  Hold this position and stretch for a minimum of 15 and maximum of 30 seconds.  If it pains then do not do the exercises. What you need to feel is just a mild to moderate stretch on your calf muscle You can even consult a physical therapy center that offers the best treatment for lower back pain in order to make sure that you are doing the right exercises. 16 A, Ring Road, Lajpat Nagar - IV, New Delhi - 110024, India Email ID: vardan@timesgroup.com Contact No. +91 11 43580720-22