By CT Foot Care Podiatrists
December 04, 2013
Category: Foot Injuries
Tags: Untagged

'Tis the season for slipping, falling, and spraining. Every winter podiatry offices across America see a multitude of people, young and old, who have slipped on ice, twisted their ankles, or had a shoe mishap. 

Once you have visited a podiatrist and received an ankle sprain diagnosis, you should perform the following stretches and exercises to help with mobility, strength, and range of motion. These exercises should only be done when the initial pain and swelling have receded, typically after five to seven days. All exercises should be done twice a day. 

 

While seated, bring your ankle and foot all the way up as much as you can. 

Do this slowly, while feeling a stretch in your calf.
Hold this for a count of 10. 

Repeat 10 times. 


From the seated starting position, bring your ankle down and in. 

Hold this inverted position for a count of 10. 

Repeat 10 times. 


From the starting position, bring your ankle up and out. 

Hold this everted position for a count of 10. 

Repeat 10 times. 


From the starting position, point your toes down and hold this position for a count of 10. 

Repeat 10 times.

 

This stretch should be done only when the pain in your ankle has significantly subsided.

While standing on the edge of a stair, drop your ankles down and hold this stretched position for a count of 10.

Repeat 10 times.

 

Do this stretch only when the pain from your ankle sprain has significantly subsided.

Stand 12 inches from a wall with your toes pointing toward the wall.

Squat down and hold this position for a count of 10.

Repeat 10 times.

 

These stretches were provided by the American Orthopaedic Foot and Ankle Society.

If you believe have a foot problem and do not currently see a podiatrist, call one of our six locations to make an appointment.

Connecticut Foot Care Centers

Podiatrists in CT

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