The following article will take you through a series of simple and effective ankle sprain exercises. Read to learn more.

Ankle sprains come about when the foot turns, twists or rolls beyond its normal motions. The force upon landing can lead to a sprain. The chances of a sprain are heightened if the foot is planted unevenly on a surface--beyond its normal force of stepping, which then causes the ligaments to stretch beyond their normal range. Ankle sprains can be treated with a combination of treatment forms like medication, compression and exercises.

Ankle sprain exercises are especially designed so that they help to make the most of a bad situation and help you recuperate. The following sections will list out these exercises.

High Ankle Exercises

There are several exercises that can be taken up which will help the ankle recover faster and restore its strength and mobility sooner. Even though these exercises are known to help, it is important to understand that you cannot rush into them. You need to consult with an orthopedic surgeon to check if the ankle is at the appropriate recovery stage so that no added pressure is put on the healing sprain.

Towel Curls

1. Take a towel and place it on a smooth and flat surface.
2. Now, firmly place your heel on the ground and curl your toes to grab the towel.
3. Scrunch the toes to grab the towel and begin to move the towel along the length of it.
4. Continue scrunching until the entire length has been exhausted.
5. Now, repeat in reverse, i.e. push the towel away from you.
6. Do this exercise twice.

Air Alphabets

1. Support your calf by placing it on a smooth surface and letting the ankle reach out.
2. With the help of your big toe, try and write the alphabet list in the air.
3. Repeat 2-3 times.

Turning In and Out

1. Place the foot firmly onto a flat surface and then turn it to the right (outward) as far out as you can.
2. Hold for 15 seconds.
3. Return to the original position.
4. Now, turn the foot completely to the left (inward) as far as you can manage.
5. Hold for 15 seconds.
6. Return to the original position.
7. Do this 10 times in each direction.

Heel Raises

1. Stand straight by placing equal pressure on both legs.
2. The feet have to be close together.
3. Slowly raise your toes higher and stand on the toes.
4. Maintain this position for 2 seconds before coming back to the original position.
5. Repeat this exercise 20 times.

Balancing Act

1. Place a chair in front of you with it backing you.
2. Now place your hand on the back.
3. Slowly place pressure on the injured foot and try to lift the uninjured one up to balance on the other.
4. Hold this position for 20 seconds (only if there is no pain).
5. Do this 5 times.

Post Ankle Sprain Routines

Now that you're on the way to recovery, there are certain sprained ankle exercises that you can do that will help to strengthen the ankle and lead to a speedy recovery. Here are some of them that will help you with strengthening the ankles.

Heel Stretch #1

1. Place your heel on the ground and then extend your ankle 'in' and fix it against an object.
2. You'll feel a stretch in your ankle.
3. Hold the position for 10-15 seconds.
4. Repeat 10 times.

Heel Stretch #2

1. Place your heel on the ground and then extend your ankle 'out' and fix it against an object.
2. You'll feel a stretch in your ankle.
3. Hold the position for 10-15 seconds.
4. Repeat this ankle strengthening exercise 10 times.

Basic Calf Stretch

1. Sit on a chair and stretch out your legs till the knees are straight out.
2. Now loop a towel around the ball of your foot and take the two ends into your hands.
3. Slowly pull the towel ends till you feel a stretch in the calf.
4. Hold for 5 seconds in this position.
5. Repeat 10 times.

Advanced Calf Stretch

1. Place your injured leg behind the other one and make sure that the toes are pointing out.
2. Make sure that the heels are placed down and the back leg is absolutely straight.
3. Slowly start bending the knees of your front leg, till the point that you can feel a stretch in the calf of the injured leg.

This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.