Sprained ankle exercises assume immense importance in order to ensure that one does not suffer similar injuries in the future. Hence, it is absolutely critical to practice ankle rehabilitation program.
It is worth mentioning the fact that ankle exercises should be practiced carefully as well as slowly. It is always a good idea to start with non-weight exercises before shifting to the weight bearing exercises. Ankle injuries are the most common form of mishaps that can occur as ankles are the weakest portion of one’s body.
Exercises That Get Relief From Sprained Ankles
Jump rope is considered to be a basic type of ankle strengthening exercise that can always be practiced in order to get relief from sprained ankles. Jump rope is considered to be the best ankle exercises that help to build cardiovascular exercises. Jump rope if practiced on a regular basis can help to build stronger ankles.
One of the other sprained ankle exercises that can always be practiced is known as the Alphabet. It is possible to practice the above-mentioned exercise while at home or enjoying dinner as well.
One is sure to remain amazed by the fact that alphabet exercise can also be practiced while watching television. The alphabet exercise should be practiced with both feet. Alphabet exercise is considered to be instrumental in helping one to achieve relief and recover from sprained exercises sooner.
Ankle Exercise Strategies
There are a few ankle exercises that can help to prevent sprained exercises. It is always recommended to practice warm-up exercises before undertaking physical activity and stretching. One should always ensure to run on level surfaces. There is an increased probability of an individual to suffer from sprained ankles if one practices running on uneven surfaces.
Another important aspect that needs to be taken care of is to ensure that the shoes have proper heel support. Shoes that have a narrow heel support should not be worn while practicing ankle exercises. It is also mandatory to ensure that the heels are no more than 2 inches in height.
Inversion and Eversion are two other most important ankle exercises that if practiced on a regular basis can prove to be helpful in relieving an individual from sprained ankle.
It is advised to practice the above-mentioned exercises for a continuous period of 15 seconds. It has been perceived that people who are affected with sprained ankles suffer from decreased balance ability as well. Hence, it is necessary to practice exercises that help to increase body balance as well.
Balance improving rehabilitation ankle exercise can be practiced by placing a towel on the ground and landing ones foot repeatedly on the towel.It is necessary to land both feet over the towel continuously.
There are some exercise equipments that prove to be beneficial in increasing the ankle strength. Bosu balls and exercise bands are considered to be great equipments that can prove to be beneficial in improving ankle strength. It is always suggested not to force speedy recovery as it can often prove to be detrimental.