Use This Balance Drill to Get Rid of Pain & Regain Mobility After An Ankle Sprain
Your ankle pain should not stop you from doing exercises you enjoy!
The video above addresses one specific potential cause for a common, lateral ankle sprain: a loss of foot pronation. That means your arch won't collapse properly.
Why Do I Have Ankle Pain?
Inversion ankle sprains are common. And unfortunately, they are commonly ignored.
When your ankle inverts too far and too fast, the ligaments on the outside of the ankle tear.
*Feel free to Google the Anterior Talofibular Ligament (ATFL) and the Calcaneofibular Ligament (CFL) - these are the the most commonly damaged ligaments.*
When you tear a ligament, the damage results in pain and swelling.
Checkout our post Fix Your Ankle Sprain Quickly with This Move. It covers how to realign your ankle bone after a sprain.
What Can I Do To Fix My Ankle Pain?
Restoring normal foot pronation is critical after an ankle sprain. This means retraining your foot to use and control its ability to flatten.
Balance on the affected side and rotate your other foot out and back. Progressively try to reach the unaffected leg farther to increase the challenge. You'll be able to see your affected arch drop with each reach.
Feel your arch, calf, and glute work as the reps increase. Ultimately, the goal is 15 reaches in a row without your other foot touching the ground.
Remember, This Is Only The Start For Most Injury Recoveries...
The body is complicated and this is one small, but important piece to your injury recovery.
Get Individualized Injury Recovery Help!
Click here to schedule a virtual or in-person appointment with one of our doctors of physical therapy. Feel free to visit www.forefrontpllc.com to learn more about our practice, Forefront Physical Therapy.
Please contact us at specialist@injuryrecoverymadeeasy for more tips and tricks video suggestions.