Early Ankle Sprain Rehab

Early Ankle Sprain Rehab
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🦶 Protection of the injured area immediately after an ankle sprain means that we should strive to not do any activities or movements that cause an increase in baseline pain levels. This means that the general rule of thumb for these early exercises is only to move within your pain-free ranges! Because most ankle sprains involve the ligaments on the outside of the ankle, moving the ankle inwards will typically cause discomfort. This is because you are putting a little stretch on the injured ligament, so be cautious with the inward direction in the first week!
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Exercises include:
1️⃣ Ankle Alphabet
2️⃣ Ankle AROM Inversion/Eversion
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🌀 Once you get comfortable exploring your pain-free ranges of motion, you can easily use a theraband to begin to apply some resistance to your exercises. If still very painful, you can do isometrics. If you’re able to move through range of motion, do so. The goal again is to push as much as you can, without increasing your baseline levels of pain.

Exercises include:
3️⃣ Ankle Eversion With Band
4️⃣ Ankle Plantarflexion Isometrics
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📝 Once you are able to bear weight and walk comfortably without an increase in baseline levels of pain, your ankle sprain rehab should consist of all standing exercises; ideally on​ ​one leg​ or unstable surfaces to challenge your ankle stability and proprioception. The ankle ligaments help provide feedback to your body which assists in things like balance, for focusing on neuromuscular control exercises are a must! The options are endless for ankle sprain rehab when you reach this stage in your recovery, but some of our favorite exercises are included.
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❤️ If you liked this post, give it some love and then check out our new article on ankle sprain rehab (link in bio under “blog”!)
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𝙏𝙝𝙚 𝙋𝙧𝙚𝙝𝙖𝙗 𝙂𝙪𝙮𝙨 𝙞𝙨 𝙖𝙣 𝙚𝙙𝙪𝙘𝙖𝙩𝙞𝙤𝙣𝙖𝙡 𝙥𝙡𝙖𝙩𝙛𝙤𝙧𝙢 𝙩𝙝𝙖𝙩 𝙩𝙚𝙖𝙘𝙝𝙚𝙨 𝙥𝙚𝙤𝙥𝙡𝙚 𝙝𝙤𝙬 𝙩𝙤 𝙩𝙖𝙠𝙚 𝙘𝙤𝙣𝙩𝙧𝙤𝙡 𝙤𝙛 𝙩𝙝𝙚𝙞𝙧 𝙤𝙬𝙣 𝙝𝙚𝙖𝙡𝙩𝙝 𝙩𝙝𝙧𝙤𝙪𝙜𝙝 𝙤𝙣𝙡𝙞𝙣𝙚 𝙥𝙝𝙮𝙨𝙞𝙘𝙖𝙡 𝙩𝙝𝙚𝙧𝙖𝙥𝙮

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