1. Ankle Alphabet - Sit comfortably and extend your injured leg. Use your foot to "write" the letters of the alphabet in the air. Improves mobility and activates the ankle in multiple directions without putting too much strain on the ligaments.
2. Towel Scrunches - Place a towel flat on the floor. Use your toes to scrunch the towel toward you, then push it back. Strengthens the small stabilizing muscles of the foot and ankle.
3. Resistance Band Ankle Strengthening - Loop a resistance band around your foot and anchor it. Push your foot up (dorsiflexion), down (plantarflexion), in (inversion), and out (eversion) against the band’s resistance. Builds balanced strength in all directions to support the ligaments.
4. Calf Raises - Stand with feet hip-width apart. Slowly rise onto your toes, then lower down. Progress to doing it on one leg as you improve. Strengthens calves, Achilles tendon, and ankle stability for walking and sports.
5. Single-Leg Balance - Stand on the injured foot and try to balance for 30–60 seconds. To make it harder, close your eyes or stand on a cushion. Improves proprioception (your body’s sense of joint position), which is crucial to prevent future sprains.
Start with gentle mobility and strengthening, then progress to balance and functional exercises. Always follow your doctor’s or physiotherapist’s guidance, since overdoing it too early can delay healing.
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