Tag Archives for " ankle pain "

Chronic Ankle Sprains and Strains: Soleus Calf Muscle Stretch

If you have a history of rolling over on your ankles and spraining them, they may be weak and / or you might have tight calf muscles as well. This is an excellent way to stretch out the Soleus portion of your calf muscles if they are really tight.

To stretch out the left Soleus portion of the calf muscles place the forefoot of your left foot on an incline block or a piece of wood against the baseboard on the wall. The heel is planted on the ground.

Then bend your left knee towards the wall while lowering your body downwards. Hold this stretch for 30 seconds, doing 3 sets on each side 2 times per day.

If you have a history of rolling over on your ankles and spraining them, they may be weak and / or you might have tight calf muscles as well. This is an excellent way to stretch out the Soleus portion of your calf muscles if they are really tight.

Many sports involve the use of a mobile calf muscle and doing this stretch can increase your ankle mobility to help you improve performance, especially in running-related sports and activities. 

Ankle Sprain Injuries – Split Squats Ankle Strengthening

Split squats will help you develop more strength in your legs, thighs and hips in order to strengthen your ankle after a sprain.

Engage the inner core muscles below your belly button to maintain a tall & neutral upright posture.

Place your back leg into extension by pushing the back forefoot into a solid bench or a chair supported against a wall. With your arms in the ready position bend the knee to 90 degrees by bringing the butt down. Keep your thigh strong by preventing the knee from buckling inwards. Keep your knee over the heel and don’t let it go over your toes. Do 3 sets of 10 repetitions on each side.

Split squats will help you develop more strength in your legs, thighs and hips in order to strengthen your ankle after a sprain. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing. 

Ankle Sprain: Squat Clock Reaches

Start with nice tall posture and engage your core muscles below the belly button by drawing the lower ab muscles inward toward the spine. Then, stand on one leg and hold a stick with the butt end about 2 and a half feet away. Bend down through the hips to touch the stick to the floor at the 9 O’Clock position like a grid on a clock. Come back up and then bend down to touch the end of the stick at the 10 O’Clock position. Repeat this until you get to the 3 O’Clock position and then reverse coming back to the 9 O’Clock position again to complete the full set. When doing this exercise maintain your knee alignment with the second toe, the knee over the ankle and bend through the butt more. Do 2 full sets 2 times a day. This is great exercise for developing strength, balance, and proprioceptive control in your ankle and whole lower quadrant after a sprain. 

Vancouver Clinic

Burnaby Clinic

Please note you will need to sign in to your Jane account or create a new Jane account to book an appointment. Thank you.

For the next article in the series: click here >>Ankle Sprain: Strengthening Stabilizer Muscles

Ankle Injuries & Ankle Sprains: Gluteus Muscle Retraining

This exercise is great for retraining your Gluteus Medius after an ankle injury. After you sprain your ankle, the muscles all the way up into the hip on the affected side can be affected. Begin by lying on your left side to strengthen your left Gluteus Medius “Butt” muscles. Keep your right hip stacked on top of your left hip and place your right hand on your right hip. Then bring your right foot on the ground in front of your left knee and bend the left knee to 90 degrees to stabilize yourself a little more. Next, bring your left foot up, while maintaining the ninety degree bend in your knee. Hold this for 10 seconds. Do 3 sets of 10 repetitions daily. 

Vancouver Clinic

Burnaby Clinic

Please note you will need to sign in to your Jane account or create a new Jane account to book an appointment. Thank you.

For the next article in the series: click here >>Ankle Injuries: Strengthening After A Sprain