A sprained foot can significantly hinder your daily routine and evoke a sense of frustration. Fortunately, engaging in targeted exercises can expedite the recovery process. They achieve this by enhancing the strength and functionality of your foot. This guide outlines exercises that promote healing and reduce the risk of injuries.
Foot sprains are a common affliction affecting millions annually. They result from the overstretching or tearing of ligaments due to abrupt twisting or impact. Successful recovery hinges on a combination of rest, appropriate treatment, and a structured rehab plan.
1. Range of Motion Exercises
Range of motion exercises help restore normal movement to your foot and ankle. These exercises should be your first step.
Ankle Circles
Sit in a comfortable chair with your injured foot elevated and slowly rotate your ankle in clockwise circles. Complete 10 circles, switch to counterclockwise, and perform this exercise 2-3 times daily.
Start with small circles and gradually increase the size, and stop if you feel pain or significant discomfort. This exercise significantly helps maintain joint mobility and prevents stiffness.
Alphabet Writing
Use your big toe to write letters of the alphabet in the air to go through various ranges of motion. Complete the entire alphabet 2-3 times daily, focus on smooth, controlled movements, and do not rush through the letters.
Towel Stretches
Sit on the floor with your legs extended and place a towel around the ball of your injured foot.
Gently pull the towel toward you while keeping your knee straight, hold the stretch for 15-30 seconds, and repeat 3-5 times. This exercise notably stretches the calf muscles and Achilles tendon.
2. Strengthening Exercises
Once you regain a basic range of motion, you can progress to strengthening exercises. These exercises significantly help rebuild muscle strength and stability.
Towel Scrunches
Place a towel on the floor in front of you, sit in a chair, and use your toes to scrunch the towel toward you.
Perform this exercise 10-15 repetitions, 2-3 times daily, to strengthen the muscles in your foot and toes. You can make this exercise harder by placing a weight on the towel, but start with light weights and progress gradually.
Marble Pickups
Scatter marbles on the floor near your feet. Then, use your toes to pick up each marble and place it in a bowl.
Pick up 10-20 marbles during each session, but you can substitute marbles with other small objects if needed. Perform this exercise once or twice daily to improve toe strength and coordination.
Resistance Band Exercises
Use a resistance band to strengthen your muscles and help prevent ankle and foot problems.
Sit with your legs extended and wrap the band around your foot and point your toes away from you against the resistance. Hold for 5 seconds, then relax, and repeat 10-15 times to strengthen the muscles that point your foot downward.
Pull your toes toward you against the resistance, hold for 5 seconds, then relax, and repeat 10-15 times. This exercise strengthens the muscles that lift your foot upward.
Move your foot inward against the resistance, hold for 5 seconds, then relax, and repeat 10-15 times. This exercise helps significantly strengthen the muscles on the inside of your ankle.
Lastly, move your foot outward against the resistance, hold for 5 seconds, then relax, and repeat 10-15 times. This exercise helps in strengthening the muscles on the outside of your ankle.
Calf Raises
Stand behind a chair and hold onto it for support, slowly rise up onto your toes, then lower back down.
Start with 5-10 repetitions and gradually increase to strengthen your calf muscles. Perform this exercise 2-3 times daily and make it harder by doing single-leg calf raises.
3. Balance and Proprioception Exercises
Balance exercises help retrain your body’s sense of position and movement and prevent future injuries.
Single-Leg Balance
Performing this exercise 2-3 times daily, stand on your injured foot while holding onto a chair for support. Try to maintain your balance for 30 seconds, then gradually reduce your reliance on the chair.
Once you can balance without support, try closing your eyes to make the exercise more challenging.
Heel-to-Toe Walking
Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot.
Take 10-20 steps forward, then backward to challenge your balance and coordination. Start slowly, focus on maintaining good posture, and perform this exercise once or twice daily.
Wobble Board Training
Use a wobble board or balance disc to challenge your balance. Stand on the board and try to maintain your balance for 30 seconds.
Start with both feet on the board, then progress to single-leg balance to improve your ankle stability.
4. Functional Exercises
Functional exercises prepare your foot for daily tasks, but only do them once you have good strength and balance.
Step-Ups
Use a sturdy step or platform, step up with your injured foot, then step down. Start with a low step and gradually increase the height, and perform 10-15 repetitions, 2-3 times daily.
Focus on controlled movements and good balance to prepare your feet for walking and climbing stairs.
Lateral Steps
Step sideways onto a low platform with your injured foot, step back down, and repeat. This exercise challenges your ankle stability in different directions.
Perform 10-15 repetitions in each direction and start with a low platform and progress gradually. This exercise helps prepare your foot for activities that involve side-to-side movement.
Sprained Foot Treatment in Warwick & Middletown, RI, and Dartmouth, MA
Rehabilitating a sprained foot necessitates both patience and unwavering consistency. The exercises detailed above are instrumental in rebuilding the strength and functionality of your foot. However, it is essential to begin with caution and advance incrementally over time.
The Foot & Ankle Institute of New England specializes in comprehensive foot and ankle care. Our experienced team can develop a personalized rehabilitation program for your sprained foot. Call our office nearest to you or use our appointment request form to schedule a consultation.
We look forward to serving you!
