I sprained my ankle back in April (jumping off a dance pole/stage... I'd had a few drinks).
Every now and again I seem to roll it, normally running or on the treadmill and it kills.



Want to strengthen it, I should probably see a physio about it - but has anyone had this problem?
Are there any ankle exercises to correct a sprained ankle?

A great exercise is the single leg stand. While holding onto a stable object, such as a chair, and stand straight up. Once you do this start shifting your weight onto the injured ankle and hold for 15 seconds. Repeat these steps 10 times.

Finally another great exercise for you to try is the seated calf raise. Here you will sit in a chair with your injured foot planted on the floor. You will then lift your injured foot up as high as you can from the back while keeping your toes planted. Hold for 15 seconds then release, and then repeat 10 times.

cheers

wobble boards are used by physiotherapists for rehab, and there's a few different sorts

Like a half ball with a board - or the wobbly disk kind

After I tore lateral ligaments in my R ankle I used a vew-doo board which was fun as well as good for rehab!

Run on the side of a hill so your feet are not flat, obviously repeat in reverse direction to keep it even

Barbell Lunges also make your ankles sweat...as well as your calves, thighs, glutes, back, shoulders, chest and lungs

The thing with sprained ankles/wrists is, once they have been sprained they weaken (even after you've recovered) so the chances of it happening again increase. Reinforcing the joint with light strapping (don't immobilize the joint, just support it ) will hopefully stop it from happening again.

edit: well, if you don't play any sports you can ignore my rambling. I just read sprained ankle and thought you were a net baller or something.

I disagree, that's like puttng a band aid on it, meaning it will never get better. It can be strengthened, you just have to train it (or not be so unco )



hehe

actually hes right mate, it does weaken and even once healed its more then likely to happen again easier then it would the first time.. you can strengthen it YES, but its similar to a popped shoulder in that once its happened once its more prone to happening again..

definately try and strengthen it with above suggested exercises.. rest is the first and best thing for it..

but in future when playing sport or exercising and putting it at risk id recommend some strapping for support..

hence why footballers strap them amongst other things to help prevent these things from happening.

Go and see a physio mate before doing anything you dont want to agrivate it even more. It all depends where the sprain is and what exercises you do. A physio will point you in right direction and yes rest is very good for it.

I recently sprained my ankle twice in 2 weeks.... most painful thing ever!
Have been going the gym but avoiding any strenuous ankle exercises, strapping it correctly of course. I have now noticed that its 95% healed but still tender. Im very cautious of it now. I didnt go to the gym at all while it was healing- way too risky.

So yeah, i know what you mean...

My left hand ankle is absolutely prone to rolling. It all stems from rugby from side stepping. I stepped into a small divet in the ground and over she went almost smashing it in the process. That was over 6 years ago and it has never completely healed and I roll it majorly once every 3 months or so. So to play sport or do leg/back weights i strap it with either tape or if i cant be bothered i wear a sports brace, but strapping I find is the best possible solution. If it happens again, RICE it, Rest, Ice, Compression, Elevation. And try to not put alot of strain on it too fast. And it is a good idea to try and strengthen it. If your upto it try standing on say a step with only the ball of your foot is planted on the step, with the back of your feet hanging off, now raise yourself as high up as you can, HOLD, lower yourself slowly back down as far as you can go, HOLD, and raise up. And repeat that.

Yours sounds like ligament damage, once the ligament is stretched it doesn't go back so that would be why you keep rolling it you have lost the elasticity in it.

Ahh kay. I never went and seen a doctor or physio about it. So thats probably it. Thanks for the diagnosis doc