ankle sprain recovery exercises you cant miss

In recent years, running has sparked a nationwide fitness craze and has become one of the most popular sports among the public. However, besides promoting a healthy and active lifestyle, running also brings persistent injuries. Although running does not involve intense physical collisions, it does not mean that acute injuries do not occur during running. The most common of these is an ankle sprain.

Ankle sprains can easily occur during running due to carelessness, uneven surfaces, poor visibility during night runs, or trail running. The high speed and impact during running often make ankle sprains quite severe.

If not properly treated, an acute ankle sprain can lead to chronic issues such as recurrent ankle sprains (ankle instability) and chronic pain, which can severely affect running. Therefore, correct first aid treatment is crucial after an ankle sprain.

Engage in active rehabilitation training

To fully recover from an ankle sprain, it is essential not only to control inflammation but also to engage in rehabilitation exercises and take preventive measures during future activities to restore the damaged functions to the greatest extent.

1. Rehabilitation training begins with joint mobility exercises

If there are no fractures or other issues, simple rehabilitation exercises can begin 28-72 hours after the injury. Prolonged rest can lead to joint adhesions, muscle atrophy, and decreased strength. The first step is to relax the tense muscles around the calf and ankle joint and restore joint mobility. Calf stretching and relaxation exercises can be performed.

2. Ankle strength training

Ankle sprains are often related to insufficient ankle strength. They are most likely to occur in the later stages of a run when muscle fatigue weakens ankle control. Prolonged rest after an injury further decreases muscle strength. Therefore, restoring ankle strength is one of the most important aspects of rehabilitation.Strengthening the muscles around the ankle joint can be done with the following5exercises.

Stand with your toes on the edge of an object that is 10-15 cm high. Hold onto a support rod that is anchored to the ground. Use the balls of your feet as a pivot point to raise your body as high as possible. Once you reach the highest position, slowly lower your heels below the level of your toes, then return to the starting position. Repeat this exercise until the required number of repetitions is completed.

Stand with your feet shoulder-width apart and your hands on your hips. Lean slightly forward and shift your weight onto your heels. Slowly lift your toes off the ground. Repeat this exercise until the required number of repetitions is completed.

Sit down and hold the outside of your foot. Apply upward resistance with your hand while your ankle exerts downward force. Repeat this exercise until the required number of repetitions is completed.

Stand with your feet together and your arms extended to the sides for balance. Shift your weight onto your right foot and lift your left foot into a single-leg stance.

Stand with your feet together and your arms crossed over your chest for balance. Shift your weight onto your right foot and lift your left foot into a single-leg stance.

Ankle sprains are one of the most common acute injuries in running. Although they may seem minor, improper treatment and lack of rehabilitation training can lead to long-term ankle instability and chronic pain. Immediate first aid should be administered on-site, and rehabilitation training should begin 3-5 days after the injury to accelerate recovery and allow for a healthy return to running. For severe ankle sprains, it is essential to seek medical attention promptly to rule out fractures or other issues.

Tip:For more training exercises, refer to the '2020 Runner's Diary.' This book also contains 366 running tips, one for each day, to help you improve a little every day!

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The above content is from

'2020 Runner's Diary' and 'Injury-Free Running'

Published with authorization from People's Posts and Telecommunications Publishing House

Please retain the book's copyright information when reposting: title, cover, publisher