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5 Strengthening Exercises To Prevent Ankle Sprain

Let us understand what sprain means. Sprain refers to the ligament injury. Ligaments are the structures that help to hold your bones together.

When you are performing movement like rolling, twisting or turning and your muscles around the ankle are not strong enough to take the load it will leads to ligament injury.

Since the force sustainability differs from person to person, the impact of injury will not be same. You will also experience the ankle instability due to your weak foot and ankle muscles.

Hence these are the main 5 exercises which you need to perform to strengthen your weak foot and ankle muscles.

Heel Raise:

You need to stand comfortably with your leg slightly wide.

Place your both hand on wall in case you need support if you have difficulties to maintain balance or to prevent fall.

Then raise your heel as high as possible. You can hold for 3 to 5 sec and lower down to neutral on ground.

You need to repeat the same step for 3 sets where 1 set has 10 counts.

Toe Walk:

You need to raise your both heel so that all your force goes on to the toes and then you need to walk on the toes.

You should be careful while doing this exercise as you might lose balance.

Tandem Walk:

Walk in such a way that your heel comes just in front of your feet of other leg in straight line.

This is also balancing exercise.

You should be careful while doing this exercise as you might lose balance.

Single Leg Stand:

You have to stand on your one leg for certain time period (2minute) and then do same on your other leg.

You can also expand your hand or cross.

You should be careful while doing this exercise as you might lose balance.

Lunges:

Your one leg should be placed one step ahead.

Bend the knee of front leg as much possible and knee of back leg should remain straight.

Then take knee back to neutral position. Repeat the same step for 3 set on each leg.

You should be careful while doing this exercise as you might lose balance.

 Precaution:

You should be careful when you have plantar fascitis, calcaneal Spur, flat feet or any bony injury. It is always better to consult the best physiotherapist or orthopedic if you already have ankle sprain.