by Keila Chaliotis, Staff Writer
Did you know that swollen ankles are caused by fluid building up around the foot and ankle? Some of the common causes of ankle swelling include injuries, aging, pregnancy, standing for long periods of time and long drives or flights.
By exercising your swollen ankles you can help pump the excess fluid out and reduce the swelling. Exercise like the following can help you get rid of the swelling and pains caused by it.
1.) Isometric Up and Down:
Doing Isometric ankle exercises can help you get your blood flowing, restore range of motion and as well as reduce swelling in the ankle. If you still have pain from a sprain in your ankle, try to avoid side-to-side turning. Extend your legs straight out by sitting in a chair or on the floor. Change between pointing your ankle as far up and as far down as you can, holding all the extreme positions for 5 seconds and repeat each direction at least 15 to 20 times.
2.) Isometric In and Out:
This in-and-out drill is another isometric exercise for your ankle, but if you have sprained you ankle, you need to avoid this movement until the joint is pain free. Begin in a seated position on the floor or on a chair with your legs extended straight out in front of you. Switch your ankle from side to side as far as you. Hold the extreme position for 5 seconds on each side. Repeat until you have performed at least 15 to 20 reps in both ways.
The Balance and Wobble Board
These balance and wobble board exercises are designed to push the ankle to do more work to support your body, which in turn increases range of motion and lowers fluid build up.
Begin by standing next to a wall or chair and stand on one leg for 30 seconds while using the chair to help support your balance. This wobble board is a board that is unstable and rotates, pushing your ankles to move in order to stabilize the board. I recommend it best to use the board sitting until you gain strength and experience with the device.
To start sit in a chair with your knees bent to a 90-degree angle. Move your feet forward and backward on the board to make the ankle move. As you improve, you can start moving side to side and in circular motions to further boost flexibility.
Heel and Toe Raises
These are calf exercises, but because they require your ankle to move, they can also help get rid of swelling in the ankle area. Begin with seated movements and advance to standing raises as you grow stronger.
Now, for heel raises, just simply sit with your knees at a 90-degree angle and with your feet flat on the ground. Raise your heels off the ground as high as you can and hold there at the peak position for 5 seconds before you decide to return to the starting position to complete one repetition.
In order to perform toe raises, start in the same position and raise your toes off the floor as high as you can as if you were trying to touch your toes to your calves. Sustain the high position for 5 seconds before returning to the starting position to complete one repetition.|
I can remember a time in which I used to play soccer and I serious sprained my right ankle. It was no joke at all. I so much in pain that I actually thought I had snapped a bone out the side of my calf area. Next day, I went to work on it and tried to exercise it to get better, but since I had not given it enough time to heal some, I in turn ended up injuring it more. It then after allowing it heal and exercising it go better, but a tendon did not heal properly and remains like that to this day.
So, try to keep in mind not to push your ankle to a breaking limit and allow it to receive some healing time after spraining them before going into a rehabilitation workout plan. You want to avoid damaging them even more and at that, permanently!