Ways To Heal A Sprained Ankle - Exercises and Routines You Can Start Now

I rolled my ankle early this year, and as a result, I have not been able to run or stand up for long periods.

This blog shares ideas on managing and improving a sprained ankle. 

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Physio / Acupuncture / Podiatrist

I visited a podiastrist/acupuncture who gave me daily stretches and routines to strengthen my ankle. These include:

Rubber Massage Ball

Rolling a ball with the sole of the foot.

Kmart sells them for $6 NZD. I have been advised to roll the ball when sitting at my desk during the day.

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Gym work

Calve raises and thigh raises on the machines.

• Calf raises strengthen the calf muscles and Achilles tendon.

  
  

• Thigh raises reduce the weakness that can develop after you've been favouring the injured ankle.

• Leg press.

Daily Exercises

• Standing on one foot for 30 seconds.

  
  

• Squats

Foot Bath with Epsom Salts

Soaking the feet in warm water for 10-15 minutes mixing in Epsom Salts. Epsom Salts can be bought from the supermarket.

Conclusions

Spraining my ankle has made me realise how precious the body is. I didn't realise how lucky I was to have a working body. I was so lucky to be able to run long distances!

While I haven't been able to run, I have discovered cycling. Cycling is good because it doesn't put weight on the ankle. I have found it to be very good cardio, getting my heart beat (bpm) up for lasting energy.

If you have sprained your ankle and it hasn't healed even after a short time, I suggest visiting a physio or acupuncturist, or the like - someone who can guide you in the right direction. Don't wait so long! 🙏