What are some excercises to strengthen ligaments in your ankle after it has been sprained badly?

Question

I sprained my ankle about a month and a half ago, it isn't healing and i keep going over on it. The hospitals and doctors are offering no help, just keep sending me in for more xrays trying to find a fracture, which there is none. I've stretched the ligaments in my ankle and do not have the time to let it heal fully as I'm working daily. I'm wondering if anyone has some excercises that that they've used to help give their ankles strength again after bad injuries. I could lose my job if I don't figure something out to be able to walk without randomly have my ankle give out. Thanks.

I am going to go to a specialist for this as I see it to be the best thing. Any time I have to take off work will be paid for so I'm alright in that aspect. As for voting for a best answer I really cannot decide as all the answers I have gotten have been absolutely excellent, so I'm going to have to leave it up to the ask yahoo members. Please keep adding advice as I am going to bring it all into my specialist while developing a recovery plan. Thank you all so much this has really showed me the value of this site.

Answer 1

First you should get yourself a good ankle brace. I got one that laces up the front and has a strap on each side that crosses over the top of your foot, under and straight up your ankle on both sides. This gives you a little support and it fits in your shoes. It is all cloth. I got mine at a medical supply place it was about ninety dollars, but well worth it. The exercises they gave me were write the ABC's with your foot while holding it in the air, get some rubber hose tie it to a table and then to your foot and pull away from the table. (that might have been too confusing) Anyways the ABC one worked best, but if it is just a stretched or torn ligament that brace will do more than anything for you because it will allow you to walk on it which in turn is the exercise you need to not loose your range of motion. Just remember from now on your ankle is going to be weak and you will be prone to this type of injury so walk lightly. Also if you have good insurance just go see an orthopedist that is what I did and he was the one that prescribed that brace to me in the first place. Now I dont even go to the dr anymore when I do it to my ankle.

Answer 2

As recommended by someone, an ankle brace might be very beneficial. The brand I usually recommend is ASO, but any that lace up and/or have straps are usually decent. Don't just get a sleeve that pulls on.

Even with a brace, exercises are good. If you have any type of elastic band, either have someone hold it or tie it around a table leg, and then pull your foot back towards you, turn it in, and turn it out (make sure you're moving just your ankle, not your whole leg). Then you can do toe raises - just push up to stand on your tip toes and then come back down. Finally, probably the most important one - try to balance on one foot for about 30 seconds. When that gets easy, close your eyes, stand on a pillow, or play catch with someone while balancing. This helps your muscles learn when to fire to help protect the ankle.

If any of the exercises causes increased pain or swelling, you should stop and contact either your doctor or whoever you are seeing for rehabilitation.

Answer 3

The problem with ligaments is that you can't do anything to strengthen them. When damaged, they don't repair themselves like muscles. Theres a few ways to approach damaged ligaments. The first is to follow the RICE method. Rest, Ice, Compression, and Elevation. All will help to redice inflammation, and ultimately speed up the healing process. The other option is surgery, if in fact the ligament(s) is torn. Keeping the joint immobilized will help, if that is possible. Another possiblity is a stress fracture. They typically can't be seen on X-rays. A bone scan is necessary to detect any bone abnormalities. They arent that common in ankles, but it's still possible.

Answer 4

r.i.c.e rest Resting is important immediately after injury for two reasons. First, rest is vital to protect the injured muscle, tendon, ligament or other tissue from further injury. Second, your body needs to rest so it has the energy it needs to heal itself most effectively. Ice: Use ice bags, cold packs to provide cold to the injured area. Cold can provide short-term pain relief. It also limits swelling by reducing blood flow to the injured area. Keep in mind, though, that you should never leave ice on an injury for more than 15-20 minutes at a time. Longer exposure can damage your skin. The best rule is to apply cold compresses for 15 minutes And then leave them off for at least 20 minutes. Compression: Compression limits swelling, which slows down healing. Some people notice pain relief from compression as well. An easy way to compress the area of the injury is to wrap an ACE bandage over it. If you feel throbbing, or if the wrap just feels too tight, remove the bandage And re-wrap the area so the bandage is a little looser. Elevation: Elevating an injury reduces swelling. It's most effective when the injured area is raised above the level of the heart. For example, if you injure an ankle, try lying on your bed with your foot propped on one or two pillows. After a day or two of R.I.C.E., many sprains, strains or other injuries will begin to heal. But if your pain or swelling does not decrease after 48 hours, make an appointment to see your primary care physician or go to the emergency room, depending upon the severity of your symptoms. Once the healing process has begun, very light massage may improve the function of forming scar tissue, cut healing time and reduce the possibility of injury recurrence. Gentle stretching can be begun once all swelling has subsided. Try to work the entire range of motion of the injured joint or muscle, but be extremely careful not to force a stretch, or you risk re-injury to the area. Keep in mind that a stretch should never cause pain. Heat may be helpful once the injury moves out of the acute phase and swelling and bleeding has stopped. Moist heat will increase blood supply to the damaged area and promote healing. Finally, after the injury has healed, strengthening exercises can be begun. Start with easy weights and use good form I would recommend getting a splint to put on your thumb tap ur finger together with other, till better tap toe toe together with other I would recommend getting a splint to put on your thumb u can get from pharmacy

Answer 5

If it is your ligaments, there is absolutely nothing you can do to strengthen/tighten them up. I had the same problem and have to have them replaced with synthetic material. I can't speak for others, but the surgery was very successful and I have been able to be very active. Occasionally I have some ankle soreness, but that is a result of waiting too long to have the surgery.

On occasion my ankle gets sore but that is from waiting to long to get the surgery. I would definatly see an orthopedist if I was you.

Answer 6

ankles braces are not all that good. They keep your foot tight all day and when yuo take it off at the end of the day, your foot starts to swell like crazy. Up to you to decide if you want one.My boyriend has the same thing right now and the physiotherapist gave him these excerises:
Sitting down,legs straight,push your toes out as far as you can and bring them back towards you as much as you can. 10x
Same position,take a towel ( aliitle smaller than a beach towel) and pull toes towards you with it. 10 x
Try to pick up a towel with your toes( or crayon)
Try standing on your tippy toes
Try standing on your heels
Go up and down a stair
-> hope this helps.

Answer 7

I have a similar problem, my physical therapist recommended that I hold a towel around my foot and pull upwards about 15 times to stretch it first, then have someone else hold it around your foot, putting prssure on the top. Then try lifting your foot up against the resistance to build strength.

Answer 8

Get a recommendation to a physical therapy office. They are trained and will help you ease into doing things with your ankle without reinjuring it!