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5 Exercises to Rehab a Sprained Ankle

what's up everyone dr. Tom Walters from

rehab science back in this week this

time I want to talk about ankle sprains

ankle sprains are one of the most common

orthopedic injuries and there's one type

of ankle sprain that's the most common

it's called an inversion sprain and

basically involved situations where it

commonly occurs in basketball someone

lands on someone else's foot maybe set a

runner it steps in a pothole but the

foot goes through inversion so the ankle

inverts like this and the ankle turns

and really bad sprains the ligaments

here on the outside the ankle are

stretched and maybe even torn so what we

want to do is I'm going to show some

drills in today's posts that will help

to re-establish control in that ankle

and build strength so you're less likely

to have sprains again in the future okay

so for this first drill we're going to

look at mobility this is the only one it

looks at mobility and specifically a

movement called dorsiflexion which is

when the shin comes forward and the

ankle bends this way so it's the

opposite of pointing your foot this

motion is commonly lost or becomes

limited after ankle sprains so what you

can do is find a wall or a post or

something like this and you're gonna see

you're gonna kind of measure yourself

how far can you get your toes away from

the wall and still touch your knee

without your heel lifting so that will

give you a sense of your dorsiflexion

mobility and what you want to do is see

again how far away can you go and

compare the injured side to the non

injured side oftentimes the non injured

Ziya can go quite a bit farther away

from the wall and you'll find that the

injured side can only do half of that so

what we're gonna do is find that spot

that you can get to without lifting your

heel and then you're gonna find go right

down to that area and then you're gonna

kind of hold you can even kind of get

down there and kind of oscillate and

this will help to self mobilize the

joint and improve dorsiflexion mobility

so for the next drill this is going to

be our first strengthening exercise and

it's very low load it's just with an

elastic band so you want to put the band

on tie a loop in it and pull it sort of

towards the midline of your body and up

towards the opposite shoulder this

exercise is going to strengthen the two

peroneal muscles that run down the

lateral side of the leg and attach down

on the ankle they are the dynamic

protectors of those ankle ligaments that

are injured in an ankle sprain so we

want to strengthen those as they'll

continue to protect the ankle so what

you're gonna do is let your ankle come

in to that inversion position slowly

again that's the position there the

sprain occurred so you have to be gentle

with this but then you're gonna use

those muscles to pull the ankle out into

e-version that's what the pro nails do

the ebert the ankle and then again

slowly let the ankle move in

control that movement don't let the band

snap your ankle in and then pull back

out again into ankle aversion I want you

to shoot for 3 sets of 10 to 15

repetitions of this movement you can go

even higher if you feel no fatigue that

point can go up to 2025 repetitions so

just in and out like that working the

ankle Ebor Gers for the third exercise

we're gonna start introducing a little

more resistance so we're gonna use

bodyweight this is going to be a calf

raise and most people have done calf

raises before but what I really want you

to think about is that when you do your

calf raise that you really think about

as you come up on your toes that you

come up over the ball of your big toe

thinking about that movement will again

cause the peroneal those muscles we just

worked in the last exercise it will

cause them to be more heavily recruited

in a more functional exercise like this

calf raise so hold on to something with

your arm so you're not losing your

balance and they're gonna stand on the

injured leg and again slowly come up

into a cap raise as high as you can

think about putting your weight over the

ball of that big toe and then back down

slowly and then again up through full

range you want to try and shoot for

three sets of this and 20 to 25

repetitions

okay so for the fourth exercise we're

gonna look more at proprioceptive

control which is the body's sort of

position since so it's your nervous

system knowing where you're at in space

which is really important for not

injuring your ankle again in the future

so for this one I don't have tape marks

on the ground but you can do this if you

need it you're gonna stand on the

injured ankle and you're gonna reach out

and squat for reaching for the positions

of the clock so these are just called

clock reaches you're gonna reach out to

the different positions of the clock go

out as far as you can reach so it it

requires you to balance but also

requires some leg strength so I'll do

that side of clock and then reach over

to the other side I'm gonna reach over

to all the positions of the clock and

work on that balance trying to lose your

balance and reach out to each position

so a little bit of strength and control

all at the same time so for the last

exercise this is gonna be more of a

general lower extremity strength and

exercise so we're gonna look at

strengthening of the entire kinetic

chain as we realize the ankle it's just

one joint in that whole chain so we want

to work on the hip and the knee too so

the one of the best exercises you can do

is a single leg squat so you're gonna

stand on that injured ankle and sit back

there you're going to a chair and

perform that squat as deep as you can

far down as comfort as you can

comfortably go and just trying to keep

your ankle and knee in neutral not

letting things kind of dive in or move

around too much for this one you want to

shoot for 3 sets of 10 to 15 repetitions