Strengthening Exercises for an Ankle Sprain
By Michelle Duclos, Certified Athletic Trainer
Strengthening Exercises for the Ankle
How Can I Tell if it is Alright to Return to Basketball After Spraining my Ankle?
Obviously, there are many factors involved but one test of an ankle sprain to see if you can return to a more aggressive activity involves a simple test of function that is used clinically. One test an individual can use is standing on the injured leg only. You should be able to complete a minimum of 15 complete toe raises. These should be without pain or a loss of balance. If you are unable to do this you could potentially have an ankle sprain. Remember, you should seek the training of a therapist/trainer who specializes in orthopedics before resuming sport activity.
Strengthening of the Ankle
Inversion strengthening with thera-band
Thera-band inversion
Thera-band Eversion
One leg balance for ankle sprains
RICE Technique
It is always best to use the RICE technique if you think you sprained your ankle. Rest, Ice, Compression and Elevate your ankle above your heart to reduce swelling and pain. If you cannot weight bear on your ankle, you should see a physician. Sometimes, ankle sprains can be mistaken for fractures of the ankle. It is important to get an x-ray to rule out a fracture. Severe grade 2 or 3 ankle sprains may require immobilization in a walking boot or cast.
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Return to Sport
When returning to your sport from an ankle injury, a recommendation is that you wear an ankle brace or that you get the ankle taped for support. There are several brands of good ankle braces on the market which provide excellent support to ankle. If you have any questions, you can always call any one of the 10 JOI Physical Therapy Centers in Jacksonville and ask for a Certified Athletic Trainer or a Physical Therapist.
JOI and JOI Rehab
JOI Physicians continue to offer online new patient appointments. This is another option to make it more convenient to make new patient appointments with less phone hold times. Follow the link below to select your JOI MD and schedule online.
You can still call 904-JOI-2000 to make new patient JOI Physician Appointments if that is your preference.
To make appointments with JOI Rehab, please call 904-858-7045.
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