How do you stretch the inner part of your ankle?
465771
The inner part of your ankle can be sprained, or fractured.\n\nThe bony prominence in the inside edge of your ankle is called the medical malleolus and is part of the tibia bone, it is possible to fracture this bone.  Usually a fracture here occurs when you invert (twist your ankle).\n\nIt is also possible to strain the medial ligaments of your ankle, if this has occured the usually treatment is analgesia (pain relief), rest, elevation, ice and ankle support (ankle strapping).  Recurrent spraining of the ankle can sometimes be prevented by a physiotherapist teaching you ankle strengthening exercises.  A sprained ankle can take up to 6-12 weeks to fully heal.\n\nOnly your doctor and an xray can distinguish between a sprain and a fracture that requires a foot plaster.  If it is not improving with time/rest see a doctor.
401115
You could try some rigid insoles in your shoes to support your arch and take the stress off the muscles of the ankle.  You can find the insoles at running shoe stores, make sure though they are the rigid ones.  The insoles should give you the best relief.\nAs for exercises, make sure to stretch your calf muscles regularly before and after exercise, and hold the stretch for 20-30 seconds.  For strengthening, try toe raises and heel raises, as well as balancing on one foot and once that is easy balancing on an unstable surface like a couch cushion.
286065
Try pliometrics. Lunges work too. Jumping rope and anything that can make your muscles think they have to work harder than they do. Figuratively speaking of course. Try tying a piece of surgical tubing to your ankle and anchor it somewhere. Make sure it is resistant enough and do high-knee type steps.
967529
hmmm,\n how to describe this?...\nyou go to a wall, while facing the wall, place your hands on the wall, place the foot of the shin you need to stretch behind you, about 2 feet away, place the other foot closer to the wall. then to stretch the front of the shin, (the leg that is behind you), bend your knee, don't put the knee too close to the ground, not good for your joints...\nhope this makes sense??
1143995
inner thighs:  leg lifts: stand with feet together, bend knee slightly and lift leg, then rotate toward other leg, like your right foot would be kinda in front of your left shin, if doing right leg lifts.  do 15 - 20  with each leg several times each day.  ALSO, lie on your side on the floor, lift the "top" leg up high slowly then lower slowly. repeat repeat repeat with each leg.\n*** lifitng leg away from the body - like in a jumping jack - works the outer thigh muscles\n\nstomach stay flat:  practice keeping those muscles pulled in!
7539
Talk to your doctor about what exercises you can do.  You don't want to injure your ankle or disrupt the healing.
169528
depending on the size of the ankle and how much stability you need, you can use three to four.  one down the center to start then make an "X" with the other two and if you need it another one down the center over the first one you laid down...make sure to go medial to lateral when you do it.
675515
Try stretches and other exercises
617574
try tying some light weights to your ankles & wear them when you exercise. you'll be jumping higher in no time flat!
1085463
Rest with the foot elevated (above heart level)and apply ice for a minimum of 20 minutes on, 30 minutes off. Anything less than 20 minutes is not going to help. Also, do not apply heat. That's like throwing fuel onto the fire. You can also take an anti-inflammatory such as Tylenol or Advil.\n\nJust be careful and take pre-cautions with the ankle such as taping it for awhile. I lost a college scholarship when I sprained my ankle one too many times and ended up having to have the tendons and ligaments surgically repaired.
1024391
Calves:\n-Put you foot against a pole or door frame and pull yourself torwards it. \n- Put your feet about 2-3 feet away from eachother( one infront of  an other) and push on a wall keeping both feet on the ground. You may have to bring more distance between your feet to feel a stretch. \n- Get into a push up position and take one foot and rest it on the foot that is alreadly on the ground and stretch untill you feel a pull\n-Lie on your back and have a partner take one leg( make sure you keep it streight) and pull it to you, pressing down on the toe and pulling up on the heel. Keep the othe leg on the ground. This is an uncomfortable stretch. It should only be uncomforatble pain, not searing pain. Stop if it is  really hurting. This one needs to be used only after an activity (running, swimming) when the muscles are warmed up.  \n\nHamstrings:\n- Stand and pull on leg behind you so that your foot is around your hip and pull your knee back untill you feel a stretch.\n- You can to the same on the ground, lieing down on you back (if you find it difficoult to keep your ballance)
591916
Jacqui S gave some good advice and I will add to this.\n\nArnica gel works really well to decrease swelling - well worth trying.  Available from some pharmacies or health food stores.\n\nApply ice packs around the whole ankle: 10 minutes every hour.  Applying for longer than 20 minutes can result in increased swelling (vasodilation) which is the bodys natural response to a cold stimuli.\n\nKeep it elevated: ankle above your knee, knee above your hip.\n\nAn ACE wrap to control the swelling will help.\n\nTry and gently move your ankle with your hands in each direction - this will help to reduce the swelling and increase the circulation to the area.\n\nIf this doesn't work, ask your doctor for a referal to a physical therapist who can use different modalities to help.
80336
You need to get the swelling down first. Then you need to start a rehab program that will strenghten your ankles and restore range of motion. \n\nMake certain that your doctor has released you to start rehab before you start any rehab program. \n\nR.I.C.E. is not a rehab program, it is an injury treatment protocol that has nothing to do with rehabilitation. \n\nYour rehab program should include the use of a wobble board. It will help you regain the range of motion that you lost with your injury and will help your brain understand the position your ankle is in so you can avoid or minimize future sprains. \n\nWMake sure that you rehab/strengthen both ankles so you don't doom yourself to recurring and alternating sprains. \n\nThe biggest mistake most people make is they don't rehab both ankles so one is strong and the other is weaker. Then they end up spraining the other ankle and starting the process all over again.
479846
A sprained ankle happens when the ligaments have been damaged by the joint being twisted.\n\nWhen you twist your foot or ankle, it usually twists inwards damaging the ligaments on the outside of the ankle. Outward twists damaging the inside ligaments are rare.\n\nThe majority of cases are sports injuries but a sprained ankle can also happen in everyday life.\n     Injuries of this kind should receive first aid treatment following the RICE principle, which stands for Rest, Ice, Compression and Elevation. Cooling the injury as fast as possible will reduce the swelling and pain.\n\n\nRest\n\nThe injured foot must be rested for the first 24 to 48 hours to prevent any further injury.\n\n\nIce\n\nThe damaged area must be cooled by using an icepack or a packet of frozen peas. The ice must never have direct contact with the skin or the patient could get frostbite. A cloth should be placed between the ice and the skin. Ice can be laid on the affected area for up to 20 minutes every hour, but for no longer than three hours in all. Ice treatment has been known to be effective for up to 24 hours after the injury occurred.\n\n\nCompression\n\nThe compression must be firm but not too tight. It must not be allowed to affect the blood circulation. An elasticated bandage from the toes to the middle of the lower leg would be ideal.\n\n\nElevation\n\nThe foot must be elevated above heart level. It is most comfortable to lie down and elevate the limb with a few pillows. If you are sitting down, the legs can be raised on a chair or a table. This elevation should be maintained for a few days.
768060
Stretch!  Be careful not to 'bounce' in your stretches, just hold them.  This helped me immensely.
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Disclaimer:  Do not perform these exercises unless cleared by an MD or PT.  Do not perform these exercises if they increase your pain or cause other symptoms to occur.\n\nPrayer stretch:\nKneel on your hands and knees.  Keeping your hands where they are, sit back on your heels (keep your head down).  You should feel this stretch along the mid back and the sides of the torso.  To concentrate on one side only, walk your hands over to the left and then the right.\n\nGenie stretch:\nSeated or standing, hold your arms out in front of you and grab your elbows with the opposite hands.  Gently pull as if pulling elbows apart.  You should feel this stretch across the mid back and shoulder blades.\n\nDoorway stretch:\nStand in an open doorway with your forearms against the frame.  Put one foot through the doorway and lean forward.  You should feel the stretch across the chest and shoulders.  To change this stretch, you can lower or raise the height of your arms.\n\nChair Rotation stretch:\nSeated in a chair with arms, turn your torso as if trying to see behind you.  You can put your hands on the arms or back of chair for overpressure.  You should feel this stretch on the sides of your torso.\n\nNeck stretch:\nPlace your right hand behind your head and bend your head to the left.  You can place your left hand on your head to apply GENTLE overpressure.  Also try this while looking down to the left.  Repeat to other side.  You should feel this stretch along the side and back of the neck.\n\nAll stretches should be performed 3-4 repetitions, 20-30 seconds, 2-3 times a day.
616065
find the right size skates, lace them up properly. the skate blade should feel like an extension of your foot. no ankle bending if you lace em up right. hope you have good balance! keep practicing, soon you will skate like the wind.