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Tips On How To Strengthen A Sprained Ankle
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There are several simple exercises that you can do to strengthen a sprained ankle. the type of exercises you to strengthen a sprained ankle however, depend greatly on the type of sprain, the degree of the sprain, and the time of injury. In this article we'll deal with the most common kind of sprains.

The most common type of sprain is a mild sprain to the lower ankle. Most people roll their ankle outward as a result of improper foot placement on the ground. This can be painful and scary, as well as confusing because you may not know if it is a break. After you've confirmed that it is a sprain and not a break, you should ice it and keep it elevated. This will help with the swelling, and thus prevent the production of scar tissue the area. After 48 hours icing and rest cease to have a great effect on the condition of the ankle and continuing to do so for too long may slow down your recover. It's time to actively rehabilitate yourself!

Now, the exercises to strengthen a sprained ankle. Begin by drawing picture with your toes. For severely sprained ankles this will be tough. Draw the ABC's, or if you're less creatively inclined, just move your ankle up and down. Part of the picture drawing is that you can get your ankle to move in many angles and directions without being so methodical about it. Only moving your ankle in one direction means that part of your ankle will remain inflexible (and you'll be none the less aware)

Once this exercise can be done with relative little pain, you can begin to place your foot on the floor. That's right, placing your foot on the floor can be painful and awkward after two or three days of not putting pressure on it, so this is a very effective exercise to strengthen a sprained ankle. Simply placing it on the floor will give you a good idea of just how much pressure you can put on it. If you feel shooting pain in higher parts of your leg or other parts of the body you may be dealing with a broken bone. If not, continue.

As you are able to put more pressure on the ankle, try placing it against the wall with your back on the floor. At first, because of low flexibility, you'll probably have to place it pretty high, and again, the pressure of gravity may be a bit painful. As you are able to place your food lower and lower, be sure to mix in some side to side flexibility exercises (ABC's) to be sure you're not only working on front to back flexibility. You're well on the way to strengthen your sprained ankle.

Once you are able to walk on the ankle you can go for slow walk with intermittent slow-stretching exercises. Avoid jumping or sudden movement as this is the type of thing that will cause you to re injure the area.

HEM ankle rehab is a professional program with picture diagrams and effective exercises to strengthen your sprained ankle. Sprained ankles are one of the most common recurring injuries so it's important to rehabilitate your ankle properly. If you have not heard of HEM ankle rehab you can continue reading to learn more about Scott Malin's unique system.


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