Ankle connects the foot with leg therefore it is critical like knees and important for movements. It is a tender joint providing free movement of legs and feet and enables you to walk. It takes some of the body weight and supports the knees. The extreme flexibility of ankles makes the feet twisted easily and susceptible for wear and tear.
Sprained ankles need complete rest. It might also keep hurting after recovery. Untreated ankle sprain can lead to chronic ankle pain. Yoga provides healing and strengthening effects on sprained ankles. It can stretch the ankle ligaments and muscle, which aid in normal movements.
Best Yoga For Sprained Ankle
Place a pillow against the wall and rest your lower back on the pillow. Sit to one side just opposite to the wall. Now, gently raise the legs up the wall. Rest your head on the ground comfortably. Focus on breathing. Maintain this pose for 5 minutes.
Push your back a little against the wall in order to avoid hamstrings. Now, gradually move your body away from the wall and slide your legs to your side. It relieves cramps in legs as well as feet. It stretches the ankles and has a great effect on swollen ankles and ankle sprain.
Vajrasana – Thunderbolt Posture
Kneel on the ground. Sit down on your heels with hands placed on top of knees and elbows slightly bent and palms facing downwards. Straighten your spine and stretch your back upwards. Balance your head and body, look straight, and breathe deeply.
Make sure your trunk is straight. This is useful for sprained ankles and back problems. It increases the flexibility of ankles, knees as well as thighs. It enhances blood circulation to abdomen and improves digestion.
Virasana – Hero Pose
Sit on the ground with knees kept slightly apart. Your trunk should be straight. Ankles and knees must be in line. Place knees together and separate the feet. Sit in between your feet on the floor.
Feet should be straight not inward or outward. Hold this position as long as possible and take deep breath. It strengthens knees, ankles, thighs, calf muscles and spine. It stretches the back and ankles, relieves pain and sprain in joints.
Bhekasana – Frog Pose
Lie on the floor on your knees and hands. Press your palms on floor and raise your trunk and head. Bend your knees moving the heels towards the butt. Move your hands backward to hold your feet. Make sure the palms press the top of the foot. Turn your elbows upwards and press your feet against the butt.
Use your forearms and elbow for balance and support. Hold this pose for a minute and take a deep breath. It strengthens and stretches the ankle, thighs, groin, and knees. It rejuvenates joints and muscles.
Malasana – Garland Pose
Squat on the ground, your heels must be flat and facing frontward. Separate your thighs gently apart. Join your hand in salutation position and push your elbows against the inner knees. This would press it against your trunk and stretch it further. Now, press the inner thighs against the torso. Place your arms past the folded legs and apply pressure on the shin.
Try holding your ankle. This will stretch your trunk further. Hold this position as long as you are comfortable and inhale slowly. Ankles, knees, hip and spine are flexed in this position. It strengthens and stretches the ankles and calf muscles. This position elasticizes ankles and reduces pain. It makes the ankles more flexible and strong.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.