For many individuals, life happens and they might find themselves talking to a foot doctor about some ankle pains or needing x-rays and surgery for an ankle sprain. An ankle sprain is one of the most common foot injuries. Do not attempt ankle exercises until your ankle has fully healed. Consult a foot doctor to make sure your ankle has improved. While seated and with your sprained ankle off the ground, use your hands to gently move your foot in many different directions. This will give you an idea of what positions might increase your discomfort. If there is a particular motion that causes you discomfort, avoid exercises that involve that motion until your ankle has healed further.
Once you are healed enough to begin exercising, gently rotate your foot in a circular motion and do some ankle stretches. Continue rotating. Stop immediately if pain is sharp or persistent. Consult a foot doctor if you are worried you have made the sprain worse. Repeat for one minute, then rotate your foot in the opposite direction. Rotate your foot by making a circle as wide as you can using only the tip of your toes. Do not move your knee or hip while making the circle with the toes of your foot.
Sit upright on the floor with your legs out in front of you. Reach down to the toes of your sprained ankle with the arm on the same side of your body as the sprain. Gently grasp your toes with your hand and pull backwards to stretch out your ankle. Count to ten. You should wash your feet first, especially if you have problems with foot odor.
Balancing on the balls of your feet, stand on a step of a staircase. Let your heels slowly hang below the lip of the step. Hold for a count of ten, then move your heels upwards. Step off the step of the staircase. Sit upright on the ground with your legs out in front of you. Place your heel approximately four inches away from a wall. Flex your foot so the ball of your foot is pressed up against the wall and slowly increase the pressure for a count of ten. Release and repeat. This is imperative to help your ankle mobility and keep your ankles strong to prevent additional injuries.
Sit on a chair with your foot held off the floor. Point your toes back towards your body and stretch your foot upwards slowly. Hold until it is uncomfortable, count to ten, then release. Repeat. Stop if there is a sharp pain at any point. Take walks with shoes that have thick insoles and offer considerable cushioning and arch support. Start with small walks, and increase their length as your foot begins to heal and the pain decreases.
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