Here are some of the best exercises that Sydney’s Bio Allied Health podiatrists recommend and can be easily done at home.
These are ideal for ankle sprain rehabilitation or if you just want to keep your feet healthy!
Evidence has shown people who suffer ankle sprains recover quicker and reduce the chance of further sprains if they correctly rehab the limb.
Single-leg balance
(left photo)
1) Stand next to a sturdy surface (a wall or a chair) for support if needed
2) Lift one foot off the ground and balance on the other foot
3) Maintain your balance for as long as you can, aiming for 30 seconds to start with
4) As you progress, try closing your eyes or incorporating small movements, like:
- shifting your weight from side to side
- circling your hips
5) Repeat on the other leg.
Alphabet tracing
(photo in the centre)
1) Sit on a chair with your feet flat on the floor
2) Lift one foot slightly off the ground and use your big toe to trace the letters of the alphabet in the air
3) Focus on making controlled and precise movements with your ankle joint
4) Repeat the alphabet tracing with the other foot
5) You can increase the difficulty by doing it with your eyes closed.
Wobble board exercises
(right photo)
1) Stand on a wobble board or balance disc with both feet
2) The unstable surface will challenge your ankle’s proprioceptive abilities
3) Start with a flat surface and try to maintain your balance
4) As you progress, you can increase the difficulty by closing your eyes or performing various movements like squats, reaching forward or shifting your weight in different directions
5) Start with a stable surface nearby for support and gradually reduce the reliance on it as you improve.
Important tips!
* Remember to start with exercises appropriate for your current level of ankle strength and stability.
* If you have any underlying medical conditions or concerns, it’s always a good idea to consult with a Bio Allied Health podiatrist before starting your program.
* If you would like and assessment before commencing these exercises or have just had an acute ankle sprain, Sydney’s Bio Allied Health (Podiatry) can help.
Read more articles about foot and ankle conditions