Do This Exercises

You should perform the following stretches in stages once the initial pain and swelling have receded, usually within five to seven days. First is restoration of ankle range of motion, which should begin when you can tolerate weight bearing.

Once ankle range of motion has been almost or completely restored, you must strengthen your ankle. Along with strengthening, you should work toward a feeling of stability and comfort in your ankle, which orthopaedic foot and ankle specialists call proprioception.

Consider these home exercises when recuperating from an ankle sprain. Perform them twice per day.

While seated, bring your ankle and foot all the way up as much as you can.
Do this slowly, while feeling a stretch in your calf.
Hold this for a count of 10.
Repeat 10 times.

From the seated starting position, bring your ankle down and in.
Hold this inverted position for a count of 10.
Repeat 10 times.

Again from the starting position, bring your ankle up and out.
Hold this everted position for a count of 10.
Repeat 10 times.

From the starting position, point your toes down and hold this position for a count of 10.
Repeat 10 times.

This stretch should be done only when the pain in your ankle has significantly subsided.
While standing on the edge of a stair, drop your ankles down and hold this stretched position
for a count of 10.
Repeat 10 times.

Do this stretch only when the pain from your ankle sprain has significantly subsided.
Stand 12 inches from a wall with your toes pointing toward the wall.
Squat down and hold this position for a count of 10.
Repeat 10 times.

Source: aofas

 
RIVERA FOOT & ANKLE: At Orlando H.Rivera DPM, our priority is to deliver quality care to informed patients in a comfortable and convenient setting. When you have problems with your feet, you need to turn to a podiatrist who listens and responds… an experienced doctor who knows the field and can effectively diagnose and treat your needs… a friendly physician who counsels you on the best ways to maintain and improve your health. Our physician(s) meet all these criteria. Plus, you benefit from a dedicated team of trained professionals who give you the individualized attention you deserve.
 

Houston Food & Ankle Surgical

Keywords: Foot and Ankle, Dr. Orlando Rivera, Advanced Foot & Ankle Specialist, Foot and Ankle Podiatry, Houston Food & Ankle Surgical, Treatment of Foot and Ankle, Foot & ankle specialists, Podiatrist in houston, podiatrist in houston, Orlando H.Rivera DPM, Houston Foot Doctor, Food and Ankle Surgeon Houston, Ankle and Foot Specialist Houston, Podiatrist Houston, Foot Pain Houston