- First Aid
Sprains are common injuries among athletes. But there are athletes who continue to play even when they suffer from sprain. This actually can worsen the injury or at the very least, delay its healing.
The key to recovery from a sprain is to take a rest. But that doesn't mean that you have to stop all the activities that you do and just lie down on your bed day and night. You still can do some light exercises to maintain your mobility.
Here are some exercises you can try. Achilles Stretches
While seated or lying down, take a towel and loop it around your toes. Pull the ends of the towel and feel the stretch of the ankle. Do this three to four times a day for several minutes.
Write the alphabet in the air with your toes while seated or lying down. Try to form the largest letters as possible.
One you recover from the sprain, the next step is to do exercises to strengthen your ankle. Here are some exercises you can try.
Stand in tiptoe on a stair or ledge with heel over the edge; gently let the heel rest down. Repeat 10 to 20 times for each foot four times a day.
Heel and Toe Walking
Walk on your toes for a minute, then on your heels. Alternate walking on your toes and heels for 10 minutes.
Jog for about 100 meters, four times a day, then increase intensity and duration over two to three weeks.
Figure of Eights
Set up two cones and jog in a figure of eight-pattern around cones. Begin with near cones and spread out and increase speed over time.
Set up a square using four cones. Jog forward the first side, side shuttle to the right, run backwards to the left. Increase the size of the box and speed of running each day.