David Crawford Shares Stretching Exercises to Recover From a Sprain

 

We all know how invaluable the rest, ice, compression, and elevation technique is when it comes to treating sprained ankles. If done correctly, it should help the swelling subside in just a few days.

However, when it comes to recovering and being able to engage in physical activities once again, David Crawford explains that the R.I.C.E. treatment is not enough. For faster healing, you need to support your treatment with some stretching exercises:

For Flexibility: Towel Curls

1. Sit on the floor with your back against the wall and legs straight together.
2. Wrap the towel around the balls of your feet and grab each end of the towel with your hands.
3. Gently pull the towel toward you.
4. Hold for 15 to 30 seconds, rest, and repeat three to four more times.
5. Do as many as needed.

For Power: Seated Ankle Stretches

1. Face the wall, sit on the floor, extend your legs forward, keep your thighs together, plant the hands on the sides for support, and straighten your back.
2. Place the balls of your feet against the wall then push as hard as you can.
3. Hold for six seconds then repeat three to four more times.
4. Do as many as needed.

For Balance: One-Legged Ankle Stretches

1. Stand upright with feet together, arms resting across the chest, back straight, and head locked forward.
2. Then, stand on your injured foot.
3. Try to balance yourself for one minute. If you are still unable to do a full minute, gradually work your way up.
4. Do as many as needed.

Bottom Line

These are just some of the stretching exercises you can do to recover faster from a sprain. Overall, David Crawford shares that the goal is to boost flexibility, recover muscle strength, and regain your sense of balance. Feel free to perform any move that allows you to do these.

However, if the pain does not go away, or worsens, David Crawford advises to discontinue the routine, observe the injury, and if necessary, schedule an appointment with a professional. Forcing your sprained ankle to heal will do more harm than good.