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What is a standing calf stretch that you might do after an ankle sprain?

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Once you can bear weight on your sprained ankle, do this instead of the seated calf stretch. Stand facing a wall with your hands against the wall about shoulder height. Move your injured foot one step back. Now, push your hips toward the wall as you bend your front knee. Keep both feet flat on the floor. You should feel a stretch in the calf of your injured leg. Hold for 20 seconds. Repeat 10 times. Do this 3 to 5 times a day.

SOURCES:

Arthritis Research UK: “Ankle Sprain Information and Exercise Sheet.”

U.C. Berkeley, University Health Services: “Ankle Sprains.”

U.S. National Library of Medicine, Journal of Athletic Training: “Rehabilitation of the Ankle After Acute Sprain or Chronic Instability.”

American Orthopaedic Foot and Ankle Society: “How to Stretch Your Ankle After a Sprain,” “How to Strengthen Your Ankle After a Sprain.”

FamilyDoctor.org: “Ankle Sprains: Healing and Preventing Injury.”

University of North Carolina Sports Medicine and Family Medicine: “Lateral Ankle Sprains.”

Reviewed by Tyler Wheeler on May 26, 2019

SOURCES:

Arthritis Research UK: “Ankle Sprain Information and Exercise Sheet.”

U.C. Berkeley, University Health Services: “Ankle Sprains.”

U.S. National Library of Medicine, Journal of Athletic Training: “Rehabilitation of the Ankle After Acute Sprain or Chronic Instability.”

American Orthopaedic Foot and Ankle Society: “How to Stretch Your Ankle After a Sprain,” “How to Strengthen Your Ankle After a Sprain.”

FamilyDoctor.org: “Ankle Sprains: Healing and Preventing Injury.”

University of North Carolina Sports Medicine and Family Medicine: “Lateral Ankle Sprains.”

Reviewed by Tyler Wheeler on May 26, 2019

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How do I do inward and outward bends to strengthen my ankle after a sprain?

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