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Most people can start ankle rehabilitation exercises在三天之内脚踝受伤后，如果不太严重。但是没有设定的时间表。听自己的身体，并遵循医生的建议。
在最初的几天中，您需要休息并在受伤的脚踝上涂上冰袋，每隔几个小时10至15分钟。不要让冰触摸您的皮肤，也不要将其留长时间以燃烧您。
For many people, the rest period is about three days. After that, you can gradually increase the use of your ankle and begin a program of home exercises or physical therapy.
For non-athletes, doctor-prescribed home exercises alone may be just as good as a supervised exercise program. A2007年研究与标准护理相比，在有监督的锻炼计划后，在102名扭伤脚踝扭伤的人中，与无监督的家庭锻炼相比，康复没有重大差异。
Discuss rehabilitation exercises with your doctor and do your own research to help you decide which treatment is best for you.
扭伤脚踝的运动类型
- 活动范围
- 拉伸
- 强化
- 平衡和控制
这些练习是简单的动作，您每天最多可以做5次，可以帮助您保持脚踝的运动范围和灵活性。
1.脚踝字母
Sit on a couch or comfortable chair. Extend your leg out and trace the letters of the alphabet in the air with your big toe. If there’s no pain, you can repeat this 2 or 3 times. This gentle exercise helps you to move your ankle in all directions.
2.膝盖运动
坐在椅子上，脚平放在地板上。将脚放在地板上，慢慢将膝盖从一侧到另一侧移动2至3分钟。这可以伸展并放松脚踝周围的韧带。
3.毛巾和纸巾皱纹
Place a small towel on the floor in front of you while you sit in a hard chair. With your shoes and socks off, gently grab the towel with your toes, scrunch it up, and count to 5. Then release the towel and repeat. Do this 8 to 10 times— or less if you feel pain.
You can also try this with a tissue.
您的跟腱肌腱将小腿的肌肉固定在脚跟骨上，穿过脚踝后面。伸展跟腱是下一组练习，尽快进行。
4.毛巾拉伸
Sit on the floor with your leg stretched out in front of you. Wrap a towel or strap around the ball of your foot. Pull back on the towel so your toes move toward you. Hold the stretch for 15 to 30 seconds. Don’t over do it. You only need to feel a mild to moderate stretch on your calf muscle.
5.站立小腿拉伸
站在面对墙壁或台面前，将双手放在上面以进行支撑。将受伤的脚踝向后大约一步，然后向前脚。将后跟保持在地板上，慢慢弯曲好腿的膝盖，直到您受伤的一侧的小腿中有一个适度的伸展。重复此3次，保持30秒。
6.脚跟抬起
用手站在您的面前，靠在墙壁，台面或椅子上，以进行支撑。随着脚的肩部宽度，脚趾上慢慢抬起，然后回到下面。首先要做大约10个，最多工作20或更多。请记住，您只想要中等的伸展，不要痛苦。当它们变得容易时，您只能在受伤的一侧切换到脚趾。
7.一腿平衡
双手放在墙壁，台面或椅子上，将好腿抬起身后，使您的体重在受伤的脚踝上伸向腿上。尝试保持20到30秒。随着您变得更强壮，只需在一两个手指的支持下尝试进行操作。当您更坚强时，请不要坚持下去。
Once you have a good range of motion and can comfortably bear weight on your sprained ankle, it’s time for the next step — strengthening exercises. These exercises require a resistance band. This is a simple elastic band that you can get from a sporting goods store,在线的，或物理治疗师的办公室。
8.弹性带推
这是毛巾拉伸的变体，但具有阻力。坐在地上。用卷起的毛巾或游泳面支撑脚踝，以使脚跟远离地板。将弹性带放在脚的球上，并握住两端。现在，就像指向脚趾一样，慢慢将脚踝向前推。然后慢慢带回来。重复此10次。如果有疼痛，请不要使用乐队，或者您的脚踝感到颤抖。
9.弹性带拉
将阻力带绑在重物体上，例如桌子或桌子腿。坐在地板上时，将脚趾和上脚钩入乐队。现在，慢慢将脚向后拉，然后将其返回到垂直位置。重复此10次。
10.脚踝
Tie your resistance band around a heavy object. Sit or stand and hook the inside of your foot into the end of the band. Slowly move your foot to the outside and back. Repeat 10 times at first, and build up to 20 times.
你也可以坐ankle propped up on a rolled towel or noodle. Tie a loop in the end of the resistance band and hook it around your foot. Now arrange the band to also go around your good foot. Your good foot acts as a pivot. Holding on to the end of the band, turn your ankle out. Repeat 10 times at first, and build up to 20 times.
11.脚踝
将电阻带绑在一个重物周围，将脚的内部钩入乐队。现在，慢慢将脚向内移动抵抗带，并将其带回。重复10次，并高达20次。
康复的关键部分是重新控制您的肌肉。当您有扭伤时，神经纤维会受损。当您恢复力量时，您的大脑必须重新获得对脚踝所在的位置以及移动它的精确程度的感觉。这种感觉称为本体感受。
12.基本余额
站在受伤的脚上，将另一只脚从身后的地板上抬起，并尝试保持平衡。如果您感到不稳定，请使用台面或椅子进行支撑。首先尝试将其持有几秒钟。如果可以的话，然后建立最多30秒和1分钟。
13.闭着眼睛的平衡
现在，闭上眼睛重复基本的平衡运动。这要困难得多，因为您没有视觉参考点可以帮助您平衡。确保有一些支持。同样，如果可以的话，尝试最多工作30秒和1分钟。
14. Pillow balance
站在枕头上时进行相同的基本平衡练习。这要困难得多。即使您的脚踝没有扭伤，您的脚也会扭动很多，您将不断纠正自己的平衡。看看您是否可以到达30秒至1分钟。如果您开始感到脚踝疼痛，请停止。
15.枕头平衡与眼睛闭着眼睛
This is the most challenging exercise. See how long you can hold your balance while standing on a pillow with your eyes closed. Be sure to have something available for support. Work up to 30 seconds to 1 minute if you can. But don’t be discouraged if you can’t.
With these exercises you’re retraining and improving the signals between your ankle and your brain.
您的doctor will prescribe a type of ankle brace depending on the type and severity of your sprain.
过去，经常使用硬铸件。但研究showed that these slowed down recovery in many cases. Now braces are used.
三种类型的脚踝支撑是：
您可能还会使用弹力绷带并学习如何进行压缩包装支撑受伤的脚踝。
当您的扭伤正在愈合时，这些中的每一个都增加了稳定性。根据支架设计，它还可以在早期阶段减少肿胀。
如果您的扭伤非常严重，您的医生可能会涂两到三个星期的短腿。
如果您重复脚踝扭伤，ankle stabilization surgery可能是一种选择，尤其是如果保守治疗（例如牙套和锻炼）没有帮助。
有手术的证据can provide longer-lasting relief and lower the relapse rate more than conventional treatment for people with repeated ankle injuries.
脚踝扭伤非常普遍。严重性可能会有所不同。有时，直到几个小时后看到肿胀或瘀伤并感到疼痛增加，您才会扭伤它。
即使是小扭伤，您也应该寻求治疗。您的医生将确定使用和开处方锻炼计划的最佳支架类型，以适应您的特定需求。
You can usually begin movement or very light exercises within three days of the injury. Recovery time depends on the severity of the sprain, your age, and your general physical health.