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Ankle Sprain Exercises- The Best Ones
Ankle sprain is caused when one or more ligaments of the ankle get injured due to some or the other reason. This problem occurs mostly to the athletes or to the ones who lead a sedentary lifestyle.
Walking on an uneven surface, uncomfortable planting of the leg, weak muscles, outward bending of the ankle, poor therapy of the previous ankle sprain, healing of the earlier sprained ankle etc are some of the main reason for ankle sprain. Swelling of the foot, severe pain, redness of the region and warmth of the area etc are some of the main symptoms of ankle sprain. Ankle sprain differs in intensity as per the degree of severity. In general, the severity varies in three grades namely Grade-1, Grade-2 and Grade-3.
Ankle sprains can be effectively dealt with the help of various exercises and here are some of the best ones:
Movement exercises: Simple movement exercise is one of the best options to start with in order to heal the injury of the ligaments. Just bend and straighten the ankle initially, the ankle might be stiff and hurt with the onset of the exercise but gradually with the passage of time the sufferer will become more comfortable with it.
Rotation exercises: After the movements exercise, the victim needs to start off with the rotation exercises. The ankle has to be turned from one side to another. Again by rotating the ankle once in the clockwise and the other in anti-clockwise direction, the sufferer can get much respite from the pain.
Motion exercises: Take a long towel. Now stretch the leg straight on the floor. Put the towel on the leg and pull it straight towards self. This exercise has to be done a number of times in a day. The motion exercise helps to stretch the calf muscles and help it to unwind and work in a smooth way.
Balance exercises: The sufferer needs to do balancing exercises in order to combat the ankle sprain successfully. Initially, the victim needs to start the exercise by standing as well as balancing on one foot and continue so for several possible times. The balance exercise has to be conducted as many times as possible in order to gain speedy recovery.