Working Out With a Sprained Ankle Tips

There are many common injuries that can give you lifelong problems and a sprained ankle is one of them. Repetitive ankle sprains lead to joint weakness and long-term pain in the joint. However, if you go through a proper treatment, you can easily get rid of ongoing sprained ankle problems.

There are many methods through which you can prevent ongoing problems. But here we are not going to tell you about those things. What we are going to tell you is how you can work out with a sprained ankle. This can be part of your recovery plan; make sure to consult with a sports doctor or other specialist before trying any of these.

Workout Tips

To start, walk around with dumbbells and barbells in your hand. You should start your exercise slowly, and depending upon the pain level you can increase the intensity of your exercise. If you are having intolerable pain stop immediately. If it is mild pain, that might just be a sign of a tigh muscle or joint. With mild pain, you may want to stop and stretch, then start again with less weight before working your way back up to a heavier weight.

Stretching Exercises

Stretching exercise are one of the best options that you can do with a sprained ankle. Here are some stretching exercise ideas.

Calf Stretch

Stand straight facing a wall. Now put your hands on the wall. Your hands should be at your eye level. Now bend the front knee of your right leg. Do it until you start feeling a stretch in the back portion of your leg. Hold this position for at least 30 to 40 seconds. Repeat it for 2 to 3 times, and after that do the same with your left leg.

Range-of-Motion Exercises

You can start doing these exercises right after an ankle injury. Don’t forget to keep ice over your injured ankle while doing these exercises. You can do it while watching TV or even working at your desk.

  • Raise your leg and try to move the ankle in all directions while watching TV.
  • You can gradually move your injured leg side to side. Along with it, you have to keep your foot pressed for at least 1 to 2 minutes. You can easily perform this exercise sitting in a chair.
  • Consider adding a hand massage roller to your routine for more optimal results!

So, these are some working out tips with a sprained ankle. We hope that this article would be helpful for you.