How to Rehab Your Ankle After a Sprain

What is the best way to start rehab after spraining your ankle?

Would you recommend any specific exercises for ankle rehab?

Start rehab with range-of-motion exercises in the first 72 hours after your injury. Continue with further rehab, including stretching, strength training, and balance exercises, over the next several weeks to months.

After spraining your ankle, it's important to start rehab as soon as possible to promote healing and prevent further injury. To begin your ankle rehab, you can start with gentle range-of-motion exercises within the first 3 days of your injury.

Range-of-motion exercises help improve flexibility and mobility in your ankle joint. This may include gentle ankle circles, alphabet exercises, or towel stretches to help maintain the flexibility of your ankle.

As you progress in your rehab, you can incorporate stretching exercises to improve the flexibility of the muscles surrounding your ankle. This can help reduce stiffness and increase your ankle's range of motion.

Strength training exercises are also crucial in ankle rehab to restore the strength and stability of the muscles around your ankle. This may include calf raises, heel raises, and resistance band exercises to build strength and prevent future injuries.

Balance exercises, such as single-leg balance or balance board exercises, can help improve proprioception and stability in your ankle. These exercises are important for preventing future sprains and improving your overall ankle function.

Remember to consult with a healthcare professional or physical therapist for a personalized ankle rehab plan that suits your specific injury and recovery needs. They can recommend specific exercises and modalities to help you regain strength and function in your ankle after a sprain.