I had an high school friend ask me about ankle sprain exercises.

Speaking of high school, this year is my 20 year high school re-union, WoW.

Back to the ankle sprain exercises.

This is the Facebook message he sent me.

Hey Rick,

Two weeks ago I ended up in emergency with a “severe” sprained ankle. I can walk on it now and it doesn't pain me too much, but I want to get back to bike riding and walking more than 20 feet. Can you suggest any exercises to speed up the healing process? Thanks!! Pete

– Pete

I followed up with this question:

What degree sprain do you have? Do you need surgery?

His reply:

No surgery, the doctor never gave a degree, but said to stay off of it for 2 to 4 weeks. There was swelling for about a week (and still swells a bit if I stay on it too long) I can get around quite comfortably walking for a bit, no pain meds. Bruising just under the ankle on both sides of the foot, but the sprain was on the “knuckle” I would go back to the doctor for a follow up, but that's a 3 to 4 week waiting list.

– Pete

This would be my advice.

#1 – Keep the Ankle Moving

Move the ankle in all ranges of motion.

Here is one ankle sprain exercise:

You can get a bunch more at this blog post – CLICK HERE.

Some will be sore.

When sitting down or lying down on the ground, move your ankle in all ranges of motion.

#2 – control Inflammation

Ice it a lot.

Keep the inflammation under control will help with healing.

For the first few weeks, I would ice and elevate it 2 to 3 times a day.  This will help with recovery.

After you stand on it for a long time or do a lot of movement with it, ice it.

#3 – Standing on One Leg

I would work towards standing on one leg.

Be in a safe and controlled environment and start standing on one leg.

Often times, your balances goes when you sprain your ankle and you need to get it back.

Start with 5 seconds and progress to 1 minutes.

#4 – Come Onto Your Toes

A few times during the day, come onto your toes.

Start with both legs and move to one leg.

This will work on your balance, range of motion and strength.

#5 – Don't Go Crazy

You should feel like you have done something but you should not be so sore that you can not do anything.

I think that is it.

I hope this helps Pete.

Rick Kaselj, MS

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