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Sprained ankles can feel like they take forever to heal. A physical therapist shares the best exercises to incorporate after a sprain to get back to normal.
Try these ankle-strengthening exercises to add some power to your pedal stroke and elevate your stability.
Ankle strengthening exercises are step ups and walking on toes which will strengthen the muscles around the swollen area. Rehabilitation exercises to strengthen the ankle has been shown to reduce the risk of re-injuring. Exercise prescription isn't clearly understood and deserves further research. [33]
And if you've ever dealt with knee pain, an ankle sprain or, frankly, just wanted a good sweat without all the jumping and rebounding that tends to come with high-intensity interval training ...
A sprained ankle will usually display signs of swelling and bruising for one to two weeks, although more serious cases may take several months to heal fully. [7] Athletes run a greater risk of sprained ankles [4] - more especially players of ball games such as football, basketball and volleyball. [1]
This photo demonstrates a calf raise exercise that can be performed to strengthen two of the major ankle plantar flexor muscles, the gastrocnemius and the soleus. This exercise can be performed with minimal to no equipment. A step can be added under the foot to enhance range of motion and weights can be added to increase the resistance [18]