Rehab That Sprained Ankle

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Caring properly for an ankle sprain at home can reduce your chances of getting a second one and perhaps suffering chronic ankle pain, says the American Academy of Orthopedaedic Surgeons. It advises wearing a simple ankle brace (available at some pharmacies) whenever you’re on your feet during your six-week recovery period and during exercise for six months after the sprain. When your doctor says you’re ready, follow this three-step rehab-and-strengthening program:

Strengthen Your Ankles

Twice a day, put two soup cans in a plastic shopping bag and hang it from your toes as you lie on your side on a bed or couch, the injured foot hanging over the edge. Lift your toes to the ceiling and hold for three seconds. Work up to repeating this 10 times. Switch legs.

Stretch Your Ankles

Stand on a stair, one foot just in front of the other. Allow the heel in back to hang down over the stair’s edge. Stretch gently for 30 seconds, four to six times a day, alternating legs.

Improve Your Balance

This will help prevent future sprains. Stand on one leg, eyes closed. Build to 30 seconds. Repeat with the other leg. Work up to three times per leg per session, twice a day.

(Source: Shape)