4 Way Ankle Isometrics
These early ankle sprain exercises can be performed within the first few days/first week! We are talking your AVERAGE lateral ankle sprain.
What are these early ankle sprain exercises? Demonstrated in the video are isometrics of the four basic movements of the ankle ⤵️
What is the average lateral ankle sprain? It is an inversion injury to the anterior talofibular ligament (ATFL) and sometimes the calcaneofibular ligament (CFL) of the ankle. These ligaments get excessively stretched/stressed/strained, which can lead to pain, swelling, difficulty walking/standing, and other functional limitations.
Why these isometric ankle exercises? Moving your ankle after an ankle sprain is not fun, it can hurt and it can be very unpleasant. HOWEVER, you have to get the muscles firing. Pain will inhibit muscle activation, and it can make standing/walking on your ankle even more uncomfortable. Ankle isometrics are a great way to get the muscles firing around the ankle without the ankle joint having to move. Thus the ligaments that may have been injured are not getting stretched more with these exercises. More importantly, getting the ankle muscles firing can help with perceived pain/discomfort!
In the video I demonstrate the direction of force first that would impose specific motion at the ankle followed by resisting it. These exercises are just ONE piece to the rehab puzzle. Mobility exercises, proprioception exercises, balance exercises, and others should definitely be incorporated as well. We recommend seeking advice from a skilled practitioner and doing rehab to get back to 100%