When you have a sprained ankle, it is possible to engage in some light exercise to help rehabilitate the injured ankle to strengthen it and aid its recovery.
These exercises help your brain monitor the positions of your ankles and improve balance, says US-based exercise physiologist Kyung Mo Han, who designed the routine.
Do this every other day for 4 weeks. For each exercise, complete 3 sets of 15 repetitions. Secure one end of a 1.8m band of elastic tubing with foot straps below the lowest hinge on a door, slightly higher than ankle height. Attach the strap around the bony part of your uninjured ankle.
Front Pull
Stand with your back to the door, and then step away until the tubing is stretched to a comfortable level of resistance. Place your free foot 60cm to 90cm feet in front of the other (your free foot’s toes should be digging in, knee slightly bent and heel lifted). Draw the tethered foot forward until it’s about 5cm to 8cm in front of your free foot. Slowly return to the start.
Back Pull
Face the door. Stand on your free foot, knee slightly bent, toes digging in and heel slightly lifted. Start with your tethered foot 2cm to 8cm in front of your free foot. Pull your tethered foot back 60cm to 90cm, extending at your hip and knee. Let your toes touch the ground, heel flexed, before slowly returning to the starting position.
Crossover
Stand with your uninjured side facing the door, with your feet just beyond shoulder-width, and your hips and knees slightly bent. Keep your free foot firmly planted while crossing the tethered foot across your body. When it reaches the other side of your planted foot, let your toes touch the floor. Slowly return to the starting position.
Reverse Crossover
Repeat the crossover exercise, but this time, with your injured side facing the door.
