Damaging the ankle ligament can be very painful. Whether you partially stretch the ligament (commonly known as a sprain) or tear the ligament altogether, a decent amount of recovery time is needed when this injury happens. This type of injury is usually caused during sports or exercise. To speed up the recovery time after this type of injury, let's look at some exercises you can do at home.
The restricted range of motion and tightness of the ligament can be felt to be quite obvious following an injury. It is important that you perform an exercise that addresses these two issues.
Sit against a wall, with a straight back and extended legs. Position your injured ankle so that the ball of your heel is on the floor and the toes are facing upwards. Begin to make slow, fluid circles with the foot, making them gradually increase in size. This not only loosens the tight feeling of the ligament, it begins to restore the scope of movement in the ankle. As your ankle is being supported by your heel on the floor, you should be able to do a good amount of circles per session.
Resistance for Strength
For this exercise, you will need a rubber resistance tube; they can be purchased from sports companies who specialise in injuries. Before getting comfortable, hook one end of the tube to a couch or table leg. Once seated and ready to start, attach the loose end of the tube to the front part of your foot. Now, without using or moving your knees, turn your foot in towards your body; stop when you feel a strain. Repeat this as many times as you can. The extra resistance helps strengthen the recovering ligament.
Resistance for Flexibility
For an ankle injury, resistance is crucial to speeding up the recovery time. With this in mind, another exercise to try with the resistance band can help with the flexibility of the ligament. Sit parallel to a heavy object, with a straight back, and loop the band around it, and connect the other end to your outstretched foot and leg. Keep the rest of your body still, and then move the foot away from the heavy object. Stop once you feel any twinges, and repeat as many times as you can. This stretches the ligament, allowing for improved flexibility.
Time, and a little bit of recuperation work, is all that is usually needed to aid the recovery of an ankle injury. Talk to a professional podiatrist for more useful exercises or treatment options.