Children and younger people are more susceptible to suffering sports-related injuries. Sprains and strains are the kind of sports injuries that occur most often in youth. Sports that involve physical contact, such as football and basketball, result in more injuries than sports that do not involve physical contact, such as swimming and running.

Apart from getting a sports rehab in North York or even a massage therapy in Mississauga and a massage in Waterloo, performing exercises may also assist you in regaining your strength, flexibility, and range of motion after suffering an injury to your foot or ankle. In addition, they may facilitate your gradual readjustment to your everyday life.

People who have been injured and are now making progress in their recovery are often given the following foot and ankle exercises. Before beginning any exercise, ensure at least ten minutes of warm-up beforehand.

Ankle Pumps

It is preferable to avoid moving sideways to prevent placing stress on the damaged region, and this recommendation varies depending on the kind of injury.

An ankle pump is one of the most beneficial workouts for persons who have recently injured their feet or ankles. Maintain pointing your toes upward as if you were about to touch your shin for approximately thirty seconds before releasing the position.

Perform the technique specified above five times before moving on to the next ankle. The next step is to point your foot down until you feel the muscles in your calf stretching. Maintain the stance for three seconds, then move on to the other foot and repeat the process.

Calf Muscle Stretching

Position yourself to face a wall, place your palms on the wall, and cross one leg over the other. When you take one step forward, bend the knee of the leg behind you until you feel a stretch in the leg in front of you. After maintaining the position for approximately a minute and a half. You may release your hold and go on to the next leg.

Muscle-Building Exercises

It would be best if you began doing these exercises as soon as the discomfort caused by your injury has subsided. You can also do it as soon as your physical therapist instructs you.

It would be best if you did this exercise with a resistance band wrapped around your forefoot and both ends held in your palms. While keeping your knee bent, gradually pull your foot away from you. Maintain the position for thirty seconds, and then release it. It is recommended that you carry out this movement five times with each leg. This is a workout that is also referred to as "resisted plantar flexion."

Proprioception Ankle Sprain Exercises

These exercises serve to improve balance and prevent injuries from occurring again in the future. Refrain from continuing with this exercise if you are experiencing any discomfort in the damaged foot or ankle.

To begin, balance yourself on one leg while keeping your arms at your sides. Maintain the posture for as long as you possibly can, and then release go of the object. Try to do the exercise five times with each of your legs. Perform another set, but this time keep your arms at your sides during the whole movement. Finish the remaining repetitions with your eyes closed.

Before doing any of the exercises above, make sure that your injury is really improved and that you are only doing workouts that are safe for you to undertake.

Before beginning any foot and ankle exercises to aid in your recovery after an injury, you should first consult with your primary care physician or a physical therapist. It is recommended that you perform rehabilitation exercises under the supervision of a physical therapist at first to ensure that you are performing the exercises correctly and safely.