Hey everybody, it’s Doctor Jo, and today I’m
gonna show you some stretches and exercises for a lateral ankle sprain. Let’s get started. The first thing you’re gonna do is stretch out your calf muscle. So you can take a strap. You
can use a dog leash. You can use a belt, or you can use a large towel. Whatever you have
handy. But what you want to do is make sure and wrap it around the ball of your foot.
You don’t want it on your toes, and you don’t want it down in the arch of your foot because
you don’t want it coming back and smacking you, but you want to get a nice stretch. So
just wrap it around the ball of the foot there. Relax your foot, don’t try and actively move
it, and just pull with the strap towards you until you feel a nice stretch in the back
calf area right there. And hold that stretch for about 30 seconds. Relax. And do that 3
times. So just get that nice stretch in there. After you stretch it out a little bit, then
grab a resistive band and if you want to, grab a foam roller so you can prop your foot
up. If you don’t have a roller, that’s fine. You can wrap up a big towel, but you want
to have it so your heel is hanging off so you can have some good movement in your ankle.
Again, make sure that you put the band around the ball of your foot because you don’t want
it coming back and smacking you in the face. But you want to be able to get some good movement
in there. Just wrapping around there and then slowly. See how it rolls off a little bit.
Happens to everybody. Slowly push down, and then slowly come back up. So really trying
to control this movement. And if you feel like your ankle’s doing like this, which it
might if you have that sprain, then take off some of the resistance cause you want to be
able to control that foot coming down and then coming back up. And try and get that
full motion if you can. Now if this is painful, then don’t use the band and just do the motion
cause your ankle might not be ready for the resistive band yet. So just start off with
about 10 of those, if those are easy then you can work your way up from there. So now,
put a little knot in the band so you have a loop. Make sure it’s tight so it doesn’t
pop out on you. This time, you’re gonna use your other foot kind of as an anchor. Put
it underneath and prop your other one up and over. Now you’re gonna do an inversion movement
coming this way, so you want the knot to be on the opposite side. So I’m gonna put it
here, and I’m gonna wrap that band around the other foot as an anchor and then pull
in towards me. Now try and keep your whole leg still. You don’t want to be doing this,
but you really want that movement at the ankle. Now you can also have somebody bold on to
the band, but if your by yourself for a little bit and you want to do those exercises, that’s
how you do it. You anchor it around that way. Now to get the eversion, you change the placement
of the knot to the inside cause now you’re gonna do the eversion that way. And then anchor
it around the other foot like that. And then come out and back in. Again try and keep the
top part of the leg fairly straight. It’s not this. But getting that movement at the
ankle. Alright, the next exercises are gonna be standing up. Now I’m gonna do a standing
calf stretch. So bring the foot back that you want to stretch. Keep your foot facing
forward, and keep your heel down. Make sure you have something nice and sturdy to hold
on to like a chair or a counter top. Keep that heel down, and bend this knee forward
until you feel a stretch in the back of the leg right there. Come forward, hold that stretch
for about 30 seconds, come back and do 3 of those. Make sure that heel is down. If it
comes up, you’re not gonna get that stretch. So make sure it’s down and get a nice big
stretch there. Then you’re gonna come up. Put your feet about shoulder width apart,
and you’re gonna do a heel raise. So just bring your heels up off the ground and slowly
coming back down. Make sure you’ve got something sturdy to hold on to for balance, just in
case you need it, but again make sure you’re coming down nice and slow. Working those muscles
in both directions. Coming up and coming back down. Don’t just plop back down. Start off
with about 10 of those and work your way up to 20 to 25. If those become easy, then you
can go to just one foot coming up and slowly coming back down. And then the last one is
just a single leg balance. So bringing the other foot up. Again have something nice and
sturdy to hold on to if you need it. Start off with both hands, go about 20 – 30 seconds.
If that becomes easy maybe just do 1 or 2 fingers. Work your way up. And then eventually
do the balance without holding on. So there you have it. Those were your stretches and
exercises for a lateral ankle sprain. If you have any questions, leave them in the comments
section. If you’d like to check out some other videos, go to AskDoctorJo.com Don’t forget
to like us. And remember, be safe, have fun, and I hope you feel better soon.