A sprained ankle and other ankle injury can all be helped with these ankle and foot exercises. See how to wrap a sprained ankle:
https://www.youtube.com/watch?v=BPbUH4rdKPo&index=19&list=PLPS8D21t0eO9JGYS958XUh2mkV8Sa2sAq&t=0sOur feet & ankles can get stiff and have decreased range of motion for many different reasons including ankle sprains, ankle strains, ankle osteoarthritis, plantar fasciitis, surgeries, and overuse injuries. These active range of motion (AROM) exercises will help loosen up your feet and ankles!
The first exercise is going to be the ankle alphabet. Try to only move at your ankle, keeping the rest of your leg in one spot. You can do uppercase, lower case, and even spell out words.
The next exercise is an ankle pump. You are going to pull your toes up at your ankle, and then push down like you are pushing on a pedal. This is dorsiflexion and plantarflexion. You can prop your ankle up on something if you want, but keep your heel free to move around.
The last one is an in and out movement, almost like a windshield wiper. Again, try to just move at your ankle and not your whole leg. This is inversion and eversion at the ankle.
Related Videos:
Ankle Strengthening Exercises & Stretches:
https://www.youtube.com/watch?v=g-iXYapbuqkImprove Your Balance with Simple Exercises:
https://www.youtube.com/watch?v=Nc62Ju2kUAc===========================================
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Sprained Ankle Treatment with Ankle/Foot AROM:
https://www.youtube.com/watch?v=UYM-_k_dWZwDISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.
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