Tips And Tricks For Ankle Sprain Recovery

If you've recently experienced the discomfort of an ankle sprain, don't worry – we're here to help you get back on your feet with a smile. We understand how frustrating it can be to deal with the limitations of an injury, but fear not because, with the right advice and a positive attitude, your recovery journey will be smoother than you might think. So, let's venture on this healing adventure together, providing you with friendly Ankle Sprain Exercises and some tips for ankle sprain recovery and having you back on your feet in no time!

Warm-Up

• Mindful Breaths

For this Ankle Sprain Exercises, use a yoga block, bolster, or pillow to support your pelvis in a forward position.

Begin in an upright sitting position on a yoga block with your legs crossed in front of your body, while maintaining good alignment with your head, shoulders, and hips. Place your hands either in front of your body or on your knees. Then, close or open your eyes and take deep belly breaths, in through your nose and out through your mouth. Take a big deep belly breath through your nose, hold your breath, and then release it through your mouth. Finally, return to your normal breathing.

Routines

1. Eagle Arms

Begin in an upright sitting position on a yoga block with your legs extended in front of you, while maintaining good alignment with your head, shoulders, and hips. Place a yoga block under your sprained ankle or knee for support if needed. Contract your core and cross your arms in front of your body at shoulder height, wrapping at the elbows and wrists. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Then, relax and return to the starting position. Finally, repeat the movement on the opposite side.

Moreover, to make the exercise easier, cross your arms in front of your body, just where the back of your palms meet.

However, if you don’t have a sprain, just sit on the floor or yoga block with your legs crossed in front of your body.

2. Side Stretch

Begin this Ankle Sprain Exercises in an upright sitting position on the floor with your legs extended in front of you, while maintaining good alignment with your head, shoulders, and hips. Then, place a yoga block under your sprained knee for support. Contract your core. And then, anchor one hand on your side for support and reach over your head with your other arm. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.

3. Seated Spinal Twist

Begin in an upright sitting position on the floor with your legs extended in front of you, while maintaining good alignment with your head, shoulders, and hips. Then, place a yoga block under your knee where your sprained ankle is. Engage your core, take a deep belly breath, and extend your arms overhead. Twist your upper body to the side, lower and anchor one hand behind your body for support while you place your other hand on the outside of your knee. Aftwewards, hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.

4. Seated Forward Fold

Begin this Ankle Sprain Exercises in an upright sitting position on a yoga block, while  maintaining good alignment with your head, shoulders, and hips. Extend both legs in front of your body and contract your core. Then, slide your hands forward as you hinge through your hips to bend your upper body, lowering your head towards your knees. Afterwards, hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.

Slightly bend both knees as you lean your upper body forward to make the exercise easier.

5. Cow Face 

Begin in an upright sitting position on the floor with your legs crossed in front of your body, while maintaining good alignment with your head, shoulders, and hips. Engage your core. Then raise one arm overhead and bend your elbow to lower your hand behind your back. Bend your other arm behind your lower back and grasp your fingers together. Afterwards, hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.

Use a strap or towel to bridge the distance between your hands to make the exercise easier. 

6. Waterfall

For this Ankle Sprain Exercises, use a yoga block for support and added elevation.

Lie on your back on the floor with your knees bent and feet flat on the floor, relaxing your upper body. Then pplace the yoga block under your hips, keeping your elbows planted on the sides for support and keep your balance. Tighten your core, slightly bend your knees and raise both legs upward. Depending on your comfort level, you can opt to do the exercise against a wall. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Lower both legs back down to return to the starting position.

Stay in the position where your knees are bent and your feet flat on the floor to make the exercise easier.

7. Windshield Wiper

Lie on your back with your knees bent and feet flat on the floor, while maintaining good alignment in your upper body. Then, anchor your elbows on the sides for balance and engage your core. Slowly rotate your lower body to lower both knees to one side. Return to the middle position and repeat the movement on the opposite side.  

8. Supine Twist

For this exercise, use yoga blocks for support.

Lie on your back on the floor with your knees bent and your feet flat on the floor. Straighten one leg as you use your hand to pull your bent knee towards your chest. Engage your core, then twist through your low back, pelvis, and spine to bring your bent knee across your body toward the floor. Then, depending on your comfort level, you may use a yoga block to support your knee if needed. Hold the position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.

Supine Twist

9. Ankle And Toe Stretch

For this Ankle Sprain Exercises, utilize a yoga block, the bottom of your stairs, or anything elevated that you can step on. 

Begin in an upright standing position in front of the yoga block, while maintaining good alignment with your head, shoulders, and hips. Take a step up with one leg with only half of your foot resting on the yoga block. Looking for a stretch on your calf area, raise to your toes, then lower your heel off the edge of the surface. Then, return to the starting position and repeat the movement. Repeat the movement on the opposite leg.

Depending on your comfort level, raise to your toes on your right foot. Then, progress the movement by bending your right knee to shift your weight on to your left foot. Return to the starting position and repeat the movement. Repeat the movement on the opposite leg.

To intensify the stretch and if knee mobility movement allows you to, bend your left knee and lean forward, pressing your foot against the block. Then, return to the starting position and repeat the movement.  Repeat the movement on the opposite leg.

10. Tree Pose

Begin this Ankle Sprain Exercises in an upright standing position with the yoga block between your feet, while maintaining good alignment with your head, shoulders, hips, and legs. Then, engage your core and shift your weight on to your right leg. Bend your other leg, rotate your knee outward and rest your foot on the yoga block with your heel touching alongside your supporting leg. Progress the movement by raising to your toes on your left foot, resting the ball of your foot alongside your shin. Hold the position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.

11. Hero Pose

Begin in an upright kneeling position with your knees and feet approximately shoulder-width apart. Then, place the yoga block between your heels. Shift your hips back to rest your seat on the yoga block, while maintaining good alignment with your head, shoulders and hips. Depending on your comfort level, progress the movement by placing one hand on one knee as you place your other hand behind you for support. Engage your core and slowly lift your knee off the floor. Hold the position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.

12. Toe Tuck Sit

Begin Ankle Sprain Exercises in an upright kneeling position with your toes tucked under your heels. Shift your hips back to rest your seat on your heels, while maintaining good alignment with your head, shoulders and hips. Hold this position for several deep belly breaths, in through your nose and out through your mouth.

To make the exercise easier, place a yoga block between your heels to sit on for support.

Cool Downs

1. Breaths

Begin in an upright sitting position on the floor with your legs crossed in front of your body, while maintaining good alignment with your head, shoulders, and hips. Bring one hand over your chest and your other hand on your belly. Close your eyes and hold the position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.

 

2. Seated Prayer Hands

Begin in an upright sitting position on the floor with your legs crossed in front of your body, while maintaining good alignment with your head, shoulders, and hips. Close your eyes and hold your arms out at your sides with your palms facing outward. Engage your core, take a deep belly breath in through your nose, lift your arms overhead in wide arcs, and press your palms together overhead. Exhale and lower your palms down toward heart centre, bending your elbows out at your sides. Return to the starting position.

 

Healing takes time, but with a positive attitude and applying these tips for ankle sprain recovery, you'll find yourself on the path to a stronger, healthier ankle.

Keep in mind that you are not alone in this journey. Reach out to friends, family, or support groups to share your experiences, seek encouragement from words, and draw inspiration from others who have overcome similar challenges.

We genuinely wish you a swift and full recovery. Embrace the healing process, and before you know it, you'll be back on your feet, ready to embrace life with newfound strength and resilience.

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