Ankle Sprain (Lateral/Medial)

Ankle sprains stretch/tear ligaments (usually lateral), common in sports, uneven terrain. Symptoms: swelling, pain, instability. Grades 1-3. Untreated, risks chronic wobbling.

Home Exercise Protocol

Week 1-2:
Ankle Alphabet (2 sets, 1 rep): Trace alphabet with toes.
Towel Scrunch (2 sets, 15 reps): Curl toes to scrunch towel.
NovaWell Hack: “Fortress Glide” (2 sets, 10 reps): Flex foot 5° slowly.
Week 3-4:
Band Inversion (2 sets, 12 reps): Pull foot inward with band.
Single-Leg Stand (2 sets, 30 sec): Balance on one leg.
NovaWell Hack: “Ankle Pulse” (2 sets, 10 reps): Pulse foot 2 inches with band.

Objective: Reduce swelling, rebuild stability, strengthen ankle

Equipment: Resistance band, towel