What exercises are good for a sprained ankle?
Push your foot outward against a wall or a piece of furniture that doesn’t move. Hold for about 6 seconds, and relax. Repeat 8 to 12 times. After you feel comfortable with this, try using rubber tubing looped around the outside of your feet for resistance.
What is the fastest way to heal a sprained ankle?
- Rest. Avoid activities that cause pain, swelling or discomfort.
- Ice. Use an ice pack or ice slush bath immediately for 15 to 20 minutes and repeat every two to three hours while you’re awake.
- Compression. To help stop swelling, compress the ankle with an elastic bandage until the swelling stops.
When should you start rehabbing a sprained ankle?
Start rehab with range-of-motion exercises in the first 72 hours after your injury. Continue with further rehab, including stretching, strength training, and balance exercises, over the next several weeks to months. You can do rehab exercises at home or even at the office to strengthen your ankle.