Simple, practical solutions for strengthening your ankle after a strain or sprain.
1. Chiropractic Adjustments
Properly re-aligning the bones that have shifted in the ankle and foot can allow fast healing and proper function of the foot.
3. Strengthening Exercises
Write out the ABCs with your foot. Imagine that your big toe is a pencil and you’re making big ABC motions. The fine muscles in the foot and the range of motion will help with strengthening.
4. Balance Exercises
Stand on a wobble or exercise disc or something similar. Stand on one foot and balance for 30-60 seconds at a time.
5. Wall Stretching Exercises
Put your foot against a wall and your toes pointed up on the wall. Stretch the backside of the leg, calf muscle, and ankle joint. Or do the same motion by driving your ankle into the floor and pointing your toes up to the ceiling. Holding that stretch for 30-60 seconds.
6. Sitting Ankle Exercise
Sit on all fours on the floor and sit back on your ankles. Use your body weight to slightly stretch the ankle joint out as much as you can. Lean back to get a further stretch.