{"id":31126,"date":"2020-07-22T10:00:51","date_gmt":"2020-07-22T10:00:51","guid":{"rendered":"https:\/\/thefabulous.co\/qa\/i-twisted-my-ankle-a-couple-of-months-ago-do-you-know-any-exercises-to-a-strengthen-the-ankle-and-b-do-without-irritating-it\/"},"modified":"2022-12-19T15:13:41","modified_gmt":"2022-12-19T15:13:41","slug":"i-twisted-my-ankle-a-couple-of-months-ago-do-you-know-any-exercises-to-a-strengthen-the-ankle-and-b-do-without-irritating-it","status":"publish","type":"post","link":"https:\/\/www.thefabulous.co\/qa\/i-twisted-my-ankle-a-couple-of-months-ago-do-you-know-any-exercises-to-a-strengthen-the-ankle-and-b-do-without-irritating-it\/","title":{"rendered":"I twisted my ankle a couple of months ago. Do you know any exercises to a) strengthen the ankle, and b) do without irritating it?"},"content":{"rendered":"<div class=\"single-answer\">\n<div class=\"who-answered\">Eliot T.<\/div>\n<div class=\"detailed-answer\">I broke my ankle 6 months ago and am doing PT now&#8230; it\u2019s been a long journey and I have a ways to go! First strengthening exercises I received are heel raises, modified lunges with foot up on couch- leaning into bad foot for mobility, and using a strap to pull back on bad foot when seated with leg straight out in front of you.<\/div>\n<\/div><div class=\"thefa-test2 thefa-entity-placement\" id=\"thefa-3574278316\"><div id=\"thefa-3583554987\"><style>.thefa-test2 {margin-bottom: 24px;}<\/style>\r\n<div class=\"banner-content-position light-viol\">\r\n<div class=\"banner-text max400\">Stop procrastinating. It's time to take charge of your life.<\/div>\r\n<a href=\"https:\/\/start.thefabulous.co\/onboarding\/fabulous-initial?utm_source=community-qa&utm_medium=referral&utm_campaign=afterfirstquestionoranswer-purple-achievegoals\" class=\"banner-cta red w-inline-block\">\r\n<div>Start today<\/div><\/a>\r\n<\/div><\/div><\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Maddison N.<\/div>\n<div class=\"detailed-answer\">The best thing to do right now would be to rest and not attempt any excercises that might aggravate it more. If you are dying to do something, you could do some exercises to strengthen your foot arch as this will help prevent injury in the future. Some of these exercises include picking up small objects like legos with your toes and placing them in a jar, curling a towel or blanket with your toes and then spreading it out again with your toes, and rolling your feet on a tennis ball. These might seem like small and insignificant things to do, but it will help with injury prevention and is actually harder than you think. Once your ankle is healed enough, you can try to add some ankle strengthening too: do each for 30 yards: walk on heels forward and backward, walk on toes forward and backward, walk on outside of feet forward and backward, walk on inside of feet forward and backward. Just be patient with yourself and never loose hope!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Frances O.<\/div>\n<div class=\"detailed-answer\">In my ballet training, we strengthened our ankles often. You can sit on the floor with your legs straight out in front, put an elastic workout band under the arches of your feet and hold it with both hands, then flex and point your feet. Start with very little resistance!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Meredith X.<\/div>\n<div class=\"detailed-answer\">I have hyper mobility in my ankles. I know this struggle well. \ud83d\ude42 I&#39;ve been a fan of writing the alphabet twice with my toes-big movements (so a full circle for &quot;O&quot;, etc ). It&#39;s big and easy to remember how to do.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Ashley Y.<\/div>\n<div class=\"detailed-answer\">I did this a bit ago as well! I rested&#x2F;elevated it a few days and did calf raises and ankle pumps before getting back into my walking routine!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Ginger Q.<\/div>\n<div class=\"detailed-answer\">I don&#39;t know about strength, but there&#39;s great video workouts from Joyn that you can do seated, low impact or more impact. Maybe check that out?<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Tatiana X.<\/div>\n<div class=\"detailed-answer\">Use your foot as a pencil and try to write the ABC&#39;s in the air&#8230; This will strengthen all the muscles in your ankle and won&#39;t be too strenuous to irritate the nerves&#8230;<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Alexia Y.<\/div>\n<div class=\"detailed-answer\">I think just slowly moving your foot in a rotation and then just messaging it. I never twisted my ankle but I have had pain there and I would do this and it\u2019d be fine. But i think if it was months ago it should\u2019ve healed by now so just slowly move it around.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Emma C.<\/div>\n<div class=\"detailed-answer\">So I have a weak ankles so I usually do exercises that strengthen the ligaments such as standing on 1 foot going up and down on your tippy toes 16 times each foot then I Bought a plank that is on a ball and try to stay on it without moving to much if you have anymore questions<br \/>\nContact me at emma.t.pollak@gmail.com<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Shea C.<\/div>\n<div class=\"detailed-answer\">I know a couple exercises because I broke my ankle before. There is one for when your ankle is mostly healed, and it\u2019s supposed to help it get used to moving around again. It\u2019s where you take your foot in your hand and move the foot around slowly and in all different directions. It works pretty well. I highly recommend \ud83d\ude09<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Maha M.<\/div>\n<div class=\"detailed-answer\">Firstly do bed rest as it&#39;s very dangerous to do hard exercise if injury is on ankle , it can give sprain. After you feel better than start with slow movement and than regular \ud83d\ude42<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Helen N.<\/div>\n<div class=\"detailed-answer\">Best to consult your doctor and&#x2F;or orthopedic and a physical therapist. Stay safe, stay healthy, and wish you a speedy recovery!<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Eliot T. I broke my ankle 6 months ago and am doing PT now&#8230; it\u2019s been a long journey and I have a ways to go! First strengthening exercises I received are heel raises, modified lunges with foot up on couch- leaning into bad foot for mobility, and using a strap to pull back on bad foot when seated with leg straight out in front&#8230; <\/p>\n<p class=\"more\"><a class=\"more-link\" href=\"https:\/\/www.thefabulous.co\/qa\/i-twisted-my-ankle-a-couple-of-months-ago-do-you-know-any-exercises-to-a-strengthen-the-ankle-and-b-do-without-irritating-it\/\">Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[21],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>I twisted my ankle a couple of months ago. 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