I sprained my ankle got grade 2 tear in ligaments. I always less confident about my ankle whenever I run. How can I come over with that situation?

Dr. Julie Mercy J DavidPhysiotherapist24yrs exp

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Ankle strengthening exercise towel stretch the towel stretch will stretch the muscles in the lower legs and ankles. To perform a towel stretch, follow these steps: sit with both legs straight out in front. Wrap a towel around the top of the foot, holding the towel at either end. Gently pull the towel so that the toes angle back toward the body. Hold the position for 30 seconds, and then release for 30 seconds. Repeat the stretch 3 times, and then switch to the opposite side. Calf raise the calf raise will also stretch the muscles in the legs and ankles. To perform a calf raise, follow these steps: stand on a slightly raised platform, such as a step. Keep the balls of the feet on the surface of the platform, letting the heels hang off the back. Push up with the toes so that the heels raise above the surface. Let the heels fall back down to just below the surface. Repeat the stretch several times. Towel curls towel curls also stretch the muscles in the feet and ankles. To perform towel curls: sit with both feet flat on the ground. Place a towel under one foot. Curl the toes to grip the towel and lift it off the ground. Hold it for a couple of seconds before releasing it. Repeat with the opposite foot. Ankle alphabet the ankle alphabet will help stretch the muscles around the ankle and improve the range of motion in the ankle joint. To perform the ankle alphabet: sit with one leg extended out in front. Place a pillow under the calf so that the foot hangs over the other side. Use the big toe to draw the letters of the alphabet in the air. Repeat the exercise several times on each side. Toe pull the toe pull stretches the muscles in the legs and ankles. To perform the toe pull: sit in a chair and raise one leg off the ground, keeping it straight. Slowly point the toes back toward the body. Hold the position for a couple of seconds. Release the toes and gently lower the leg back to the ground. Repeat several times with each leg. Standing heel raise standing heel raises stretch the muscles in the ankles and legs. To perform a standing heel raise: stand with the feet just wider than the shoulders. Place the hands on the thighs and bend the knees slightly. Lift one heel, keeping the toes on the ground, and then slowly lower it back down again. Repeat this exercise several times for each heel. Golf ball roll the golf ball roll stretches the muscles in the feet and ankles. To perform the golf ball roll: sit on a chair and place a golf ball under the foot. Any ball of a similar size will work. Slowly roll the foot up and down over the ball for a minute. Repeat the exercise using the other foot.  

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