Injuries to the ankle are a common result of overuse, either from physical activity or excess weight, and often result in severe ankle and leg pain. The best thing to do when you experience ankle pain is to rest and take ibuprofen until the swelling goes down. You may also consider icing it for 20 minutes every three or four hours for the first 48 to 72 hours. However, you should eventually start exercising your injured ankle to build strength in it. Ankle strengthening exercises also promote blood flow, which brings oxygen, vitamin C, and other healing properties to the injury.
There are a number of exercises for building ankle strength. The best exercises are those which are performed with an elastic band. The elastic band allows you to exercise your ankles with the full extension of your legs. Start by tying an exercise band to one leg of a sturdy piece of furniture like a bed. Tie the band at a low level to the bed while you sit on the floor. Attach the band to the foot of your injured ankle, just below your toes. Sit back far enough so you have some resistance to the band when you move your foot, then slowly move your foot back as far as you can without pain, keeping your heel on the floor. Hold that movement for a few seconds then move your foot forward to a relaxed position. Repeat the movement 10 times.
Next, grab the exercise band in both hands with the other end wrapped around your foot. Slowly push the band forward with your foot as far as you can without pain, and then bring your foot back to the starting position. Repeat it ten times. Also, try moving your foot to the left and right with the band tied to the bed so you strengthen all areas of your ankle. Completing ankle strengthening exercises on a regular basis can strengthen your legs and ankles, and help prevent future injury.
