Range-of-motion exercises continued...
Try the following simple range-of-motion exercises :
- Trace the alphabet with your toe, encouraging ankle movement in all directions.
- Sit in a chair with your foot flat on the floor. Slowly move your knee from side to side while keeping your foot pressed flat.
Towel curls . While sitting, place a hand towel on a smooth floor, such as wood or tile. While keeping your heel on the ground, curl your toes and grab the towel with your toes to scrunch the towel. Let go, and continue scrunching up the entire length of the towel. When you reach the end of the towel, reverse the action by grabbing the towel with your toes, scrunching it, and pushing it away from you. Repeat the exercise until you have pushed the entire length of the towel away from you.
About 48 to 72 hours after your injury, start exercises to stretch your Achilles tendon, which connects the calf muscles on the back of the lower leg to the bone at the base of the heel.
Towel stretch . If you can't stand, sit with your knee straight and a towel looped around the ball of your foot. Gently and slowly pull back on the towel for 15 to 30 seconds until you feel your calf stretch. Repeat 2 to 4 times. In moderate to severe ankle sprains, at first it may be too painful to pull your toes far enough to feel a stretch in your calf. Use caution, and let pain be your guide. A little pain is normal, but you should not feel moderate to severe pain. Do this exercise 2 or 3 times each day for about a week. Then, make Achilles stretches part of your daily routine to maintain flexibility.
Calf stretch . If you are able to stand, you can do this exercise by facing a wall with your hands at shoulder level on the wall. Place your injured foot behind the other with the toes pointing forward. Keep your heels down and your back leg straight. Slowly bend your front knee until you feel the calf stretch in the back leg. Repeat as above.