If you have an injury to your ankle or leg, stretches are really important. This keeps the joint stretched out and moving so that it can heal better. Here are some stretches to try out.

Heel Cord Stretch

A great stretch that works on your ankle after you have sprained it is the heel cord stretch. You will feel this stretch not only in your heel, but your calf as well, which is often affected by an ankle injury.

For this type of stretch, you need to stand up, so you should wait to do the stretch until you are able to bear weight on that foot. Start by standing in front of a wall with the injured leg behind you with the heel flat on the ground. Press your hips toward the wall to gentle stretch the back of the ankle and your calf with your toes pointed up a little bit to really work on the stretch. Continue reading →

If you sprained your ankle or rolled it, you will notice that exercising is suddenly very difficult. Even without realizing it, you spent a lot of time standing, walking, and twisting your feet and ankles, all of which is now hard to do.

Luckily, this doesn’t mean you can’t exercise, but that you need to re-think what you do. Here are some helpful tips for exercising after you get an ankle injury.

Weight Training

Following an injury to the ankle, you typically want to simply focus your exercises on another part of the body. This often means doing more upper body workouts, such as weight training. It is a good time to work on your weight training, especially if you typically only do cardio. Continue reading →