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An ankle ligament tear, also known as a ligament sprain or rupture, occurs when the ligaments connecting the bones in the ankle are overstretched or torn due to excessive force. Here are five effective ways to strengthen your ankles after a ligament tear.
1. Ankle Range of Motion Exercises - Start with gentle movements to restore flexibility and prevent stiffness. Trace the alphabet with your toes while seated. Use a towel to stretch your foot by pulling it toward you while keeping your leg straight.
2. Balance and Stability Training - Improving balance helps rebuild strength and prevent future injuries. Stand on the injured leg for 10–15 seconds, gradually increasing the time.
3. Resistance Band Exercises - Using a resistance band strengthens the ankle muscles. Secure a band around your foot and push or pull against the resistance.
4. Strength-Building Exercises - Strengthening the surrounding muscles supports ankle recovery. Stand on your toes and slowly lower back down.
5. Proper Footwear and Bracing - Wearing supportive footwear and ankle braces can help during recovery. Choose Shoes with Good Arch Support to prevent reinjury.
Gradually reintroduce light-impact activities like swimming or cycling before returning to full-weight bearing sports.
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