An ankle strain is among the most frequently occurring accidents, usually resulting from a sudden twist or roll of the ankle. While resting is crucial during the initial stage, focused exercises will dramatically speed up the healing process. Intensifying the muscles in your ankles as well as improving flexibility and improving balance are essential actions to avoid injuries in the future. Speed up healing with the top 5 exercises for ankle sprain recovery. Get expert ankle sprain treatment in Gurgaon for a safe and quick recovery.

Ankle Circles – Improve Mobility

The first exercise that you should begin is the ankle circle. It helps to restore motion inside the joint and avoids putting stress on the area that has been injured.

How to Do It:

• Lean back and relax with your legs long.
• Your ankle slowly spins with a circular motion beginning clockwise, then counterclockwise.
• Make 10-15 circles per direction.

Benefits: This helps in recovering mobility and reduces stiffness and pain in the ankle.

Towel Scrunches – Strengthen the Foot Muscles

The simple workout strengthens the muscles of the foot and increases the stability of your foot.

How to Do It:

• Place yourself in a chair and have your feet placed in a towel.
• Make use of your feet to roll your towel in front of you.
• Repeat the motion for 10 to 15 repetitions for good towel scrunches.

Benefits: Strengthens the foot muscles, increasing stability and control.

Calf Raises – Build Strength and Stability

Calf raises aid to strengthen the muscles in the lower leg that support the ankle in the movement.

How to Do It:

• Straighten your legs and place your feet spaced hip-width to each other.
• Lift your heels slowly off the floor, and stand on your feet.
• Take a few seconds before lowering back to the starting point.
• Do 10-15 reps.

Benefits: Enhances ankle strength and stability, decreasing the possibility of repeat injuries.

Single-Leg Balance – Improve Coordination

Balance on one foot is a great way to retrain proprioception. This helps prevent further sprains.

How to Do It:

• Place your foot on the injured side and then try to stay in the balance for about 20-30 seconds.
• Make use of a chair if needed.
• Gradually increase the amount of time, and repeat the process 3-4 times during each session.

Benefits: Restores balance and enhances coordination.

Resistance Band Exercises – Increase Flexibility and Strength

A resistance band can aid in the controlled strengthening of ankle muscles.

How to Do It:

• Place a resistance band on your ankle and secure one end in your hands.
• Then, slowly push the foot backwards, forwards, and to the side against the resistance of your band.
• Perform 10 reps in each direction.

Benefits: Helps restore full ankle strength and flexibility.

Seeking Professional Help in Gurgaon

Although these workouts can speed up healing, consulting with a professional physiotherapist in Gurgaon will ensure you receive personalized rehabilitation plans that are specifically tailored to your specific injury. An experienced physiotherapist will guide the patient through hands-on therapies with advanced techniques as well as an ever-changing exercise regimen for complete recovery. avoid future injuries.

FAQs

What is the time frame to recuperate from ankle injuries?

Mild ankle sprains can heal in about 1 to 2 weeks, whereas the more severe ones can last up to six weeks or more.

What is the best time to begin exercising after a sprain in my ankle?

Start with slow exercises after swelling goes down, which usually happens in the space of a few days.

What can I do if I’m walking when I have a sore ankle?

The best thing to do is not to walk on it for the first few days; you can use it as a cushion until the pain is less.

Do I need to apply ice or warmth to my ankle that is sprained?

Apply cold for the first two weeks for swelling reduction, and then change to heating for some relaxation.

What is the best time to see the physiotherapist to treat an ankle injury?

If pain continues after a few weeks or you are having trouble with your movement and pain, you must see a professional physiotherapist.