When the ligaments are stretched on one side of the ankle, this can also sometimes cause a strain of the muscles tendons that cross the same side. As the ankle heals, it’s important to keep activating and stretching it to make sure that the muscles heal properly. When we are injured, we tend to walk less and decrease some of our other activities, which can lead the muscles in the ankle to weaken over time.
Staying active
To help counteract this, continue staying as active as your body allows you to without overstretching your ligaments as they heal. To keep the muscles around the ankle strong without moving the ankle, you can push your other foot against your injured foot in all directions (side to side, up and down) as hard as you can without it moving and without causing pain.
Regaining balance
Another important aspect of your recovery will be regaining balance on that leg. This is especially helpful to prevent further injury. This can be done at the start by increasing the weight you’re able to put on the injured leg until you are able to comfortably stand on one foot.
To work on balance, you can put your feet close together, put one foot directly in front of your other foot or even work on one foot if you’re able to without causing too much strain to the injured side. Once in position, you can move your head side to side, lift one or both arms up at a time, try dribbling or throwing a ball. You can also work with your eyes open or with your eyes closed to add another level of difficulty. These exercises should be challenging but not impossible.
Complete management by a healthcare professional such as a physiotherapist can help in the healing of your injury, and they can give you exercises to strengthen your ankle to avoid the risk of recurrence. Do not hesitate to book an appointment!
