Podiatrist in San Leandro, CA
Foot Doctor of the East Bay
1300 Bancroft Ave
San Leandro, CA 94577
(510) 483-3390
(510) 394-6402 fax
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Sprained Ankle RehabCalifornia’s largest recreation district is right here in our backyard! H.A.R.D., the Hayward Area Recreation and Park District, manages over 100 East Bay parks and offers adult recreational leagues in sports like soccer, volleyball, softball, and tennis.

If you’ve been playing sports (in a H.A.R.D. league or otherwise) and have suffered an ankle sprain, you’ll need an ankle rehab program to regain flexibility and strength in the joint. Once the pain and swelling have subsided, you’re ready to begin some basic stretches to restore your range of motion. Here are some good ones to try:

  • From a seated position, slowly bring your foot and ankle upward. You should feel a stretch in your calf. Hold for 10 seconds. Repeat 10 times.
  • Do the same seated, 10-second, 10-repetitions stretch as above in the following positions as well: ankle down and in, ankle down and out, and toes down and forward.
  • Stand on the edge of a stair with forefoot and toes on the step and heels over the edge. Drop your heels as far as you can and hold for 10 seconds. Repeat 10 times.
  • As soon as you can start bearing weight comfortably and your range of motion has been restored, you’re ready for strengthening exercises to rebuild weakened muscles. These are some of our favorites:
  • Stand facing a wall with your heels on the ground and your toes as high up as they can go, and hold the stretch for 10 seconds.
  • Wrap a resistance band around your foot and grip it firmly with both hands. Gently and slowly extend your foot, hold the stretch, and return. Repeat 10 times.
  • Tie a resistance band around a steady object such as a heavy table leg (nothing that will move or snap). Wrap the band around your forefoot with toes pointed downward. Now pull your toes toward you, hold the stretch, and return. Repeat 10 times.
  • With the resistance band still tied to that object, stand up and wrap it around the outside of your foot, then stretch inward 10 times. When you’re done, face the other way and reverse the process.

If you’ve sprained your ankle, call Foot Doctor of the East Bay in San Leandro. We’ll examine your injury, rule out any other complications, such as a fracture, and set you on the right treatment and ankle rehab plan. Dial (510) 483-3390 to set up an appointment.

Photo credit: marin via freedigitalphotos.net

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