The Best Exercises to Treat Ankle Sprains at Home
Jeffrey Peng MD Jeffrey Peng MD
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 Published On Feb 3, 2024

Many people don’t realize that the exercises you choose to do after an ankle sprain can significantly impact your recovery. I'm going to show you an incredibly effective ankle sprain rehabilitation program. It will not only alleviate pain but also enhance your range of motion and mobility. Its primary goal is to restore confidence in your injured ankle and minimize the risk of future injuries.

Ankle range of motion 30 sec x3
Standing calf stretch 30 sec x3
Ankle dorsiflexion with band 2x15
Ankle plantarflexion with band 2x15
Ankle inversion with band 2x15
Ankle eversion with band 2x15
Heel raise 2x15
Step up 2x15
Balance and reach exercises 30 sec x3

► Things my patients have found helpful:
Please note that I get a lot of requests and questions about what equipment is ‘best’ for treating a variety of conditions. The following is not meant to be an exhaustive or definitive list. Please use it as a starting point. If you have questions, please discuss with your healthcare provider. With that said, I have tried a number of the products below, but not all. I have included some based on positive feedback from many of my patients. As an Amazon Associate, Dr Peng earns from qualifying purchases. If you purchase any product using the below affiliate links, you are helping Dr Peng maintain this channel.

Supplements
The following are Thorne supplements which are NSF certified. NSF independently assesses products without being affiliated with the companies that produce them. Not only do they certify that what’s on the label is in the bottle, they also do toxicology review to certify product formulation and contaminant review to ensure the product contains no undeclared ingredients or unacceptable levels of contaminants.

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Recommended Textbooks & Resources
The Trigger Point Manual: https://amzn.to/4340cTt
Trigger Point Wall Charts: https://amzn.to/47SjGft

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► ABOUT ME

Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.

Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.

Dr. Peng’s sports medicine clinic is located in Campbell, California.
Twitter: @JeffreyPengMD;   / jeffreypengmd  
Website: https://www.jeffreypengmd.com/

► Disclaimer

My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.

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