Ankle Sprain: Strengthening Stabilizer Muscles

It’s generally good to get your ankle moving after you’ve sprained it. How much time you wait depends on whether how bad you sprained it with the amount of swelling you have, whether you can weight bear on it or if there’s a fracture involved . If you’re unsure, consult your local Physiotherapist before doing this exercise. This exercise works the Peroneal muscles that help to stabilize the ankle. Start by wrapping a resistance band around the forefoot with the lower legs supported by either a rolled up towel or folded Yoga Mat so that the heels are up from the floor. Place a small squishy ball between the knees and maintain a squeeze on the ball throughout the exercise. This helps you isolate the movement focus towards the ankles and prevents the hip and thighs from being involved. To strengthen the left lateral ankle, keep the right ankle stiff to stabilize. keep the ankle plantar flexed, so toes pointed down, and move the foot outwards lead by the little toe. Do 3 sets of 10 to 15 repetitions daily.