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Mobility exercises help you safely perform daily activities like walking. These ankle mobility exercises reduce ankle pain, foot pain and twisted ankles.
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 11 exercises to strengthen your ankles, boost your proprioception, and prevent injuries and keep the lower body healthy and functional.
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]
The ankle joint marks the point of connection between the bones of the leg and those of the foot, and controls the raising and lowering of the foot. The ankle is often considered to comprise not only the ankle joint itself but also the structures surrounding it at the lower end of the leg and the beginning of the foot proper.
Rest and ice help the tibia to recover from sudden, high levels of stress and reduce inflammation and pain levels. It is important to reduce significantly any pain or swelling before returning to activity. Strengthening exercises should be performed after pain has subsided, on calves, quadriceps and gluteals. [15]