Ankle Injury Rehabilitation Minor
ankle sprains,
strains and
contusions heal in 2 to 6 weeks. For minor injuries, start ankle rehabilitation exercises when the
swelling and pain have resolved.
Severe
ankle sprains, fractures and dislocations may require months to heal completely. Rehabilitation for these injuries may require formal physical therapy or occupational therapy.
Use the following guidelines for minor ankle injuries:
- Exercise should be pain-free: do not start until the pain is gone.
- Exercise motions should be performed smoothly.
- Progress to difficult exercises quickly, but do so only if you remain pain-free.
- Consider placing your ankle in an ice bath for 2-3 minutes before exercise. This may improve ankle motion.
Advance through the following exercises gradually.
Exercise 2-3 times per day:
- First, regain full range of motion by using the muscles in your leg to move your ankle in all directions.
- Bear weight on the injury, first by shifting from foot to foot.
- Bear weight completely on the heel.
- Bear weight completely on the toes.
- Walk, using short strides.
- Walk, using long strides.
- Walk in circles and in a figure-8.
- Jog in a straight line.
- Jog in circles or in a figure-8.
- Jog in a sharp Z or smaller figure-8.
- Sprint 5-10 yards. Start and stop slowly.
- Sprint 5-10 yards. Start and stop quickly.
