If you have recently sprained your ankle, then you know how painful it can be. Not only is it difficult to walk, but it can also be tough to do everyday activities. Thankfully, there are a few stretches that you can do to help ease the pain and speed up the healing process. In this article, we will discuss the top three stretches for a sprained ankle. We will also provide tips on how to properly perform these stretches. Let’s get started!
1. Ankle Circles
Ankle circles are one of the most common stretches for a sprained ankle. To properly do this stretch, start by sitting in a comfortable position with your legs extended in front of you. Then, slowly and gently move your affected ankle in a circular motion. Take care not to put too much pressure on the injured area. You can do this in both clockwise and counterclockwise directions for 15 to 20 repetitions. However, if the pain persists, take a break and consult a doctor for a sprained ankle in Marietta to ensure proper healing. They will also be able to provide you with the best advice on how to move and exercise your ankle.
2. Single Leg Calf Stretch
The single-leg calf stretch is another great way to help relieve pain from a sprained ankle. Stand with your weight evenly distributed on both feet to do this stretch. Next, lift one leg and place the toes of that foot behind you against a wall or other stable surface. Now, lean forward into the wall until you feel mild tension in your calf muscles. Hold for 15 to 20 seconds and switch legs for an even stretch. Regularly practicing this stretch will tone your calf muscles, which can help diminish discomfort and quicken the healing process.
3. Seated Toe Point
The seated toe point stretch is ideal for those who have sprained ankles. To do this stretch, start by sitting comfortably with your legs extended out in front of you. Next, place the foot affected by the sprain on the floor and slowly flex your toes toward the ceiling. You should feel a stretch in your calf muscles and Achilles tendon. Hold this position for 15-30 seconds and repeat it 2-3 times. This stretch can help reduce pain, improve flexibility, and promote healing in the affected area. In addition, knowing the importance of rest when you have a sprained ankle and the benefits can help ensure that your ankle heals as quickly and safely as possible.
Now that you know the top three stretches for a sprained ankle, you can experience relief from pain and discomfort. However, if the pain persists or worsens, it is important to seek medical attention as soon as possible. With a little extra TLC, your ankle will be as good as new in no time!