2 Indian club exercises for ankle sprain

Categories: Indian clubs

In this blog post, we’re going to look at 2 Indian club exercises for ankle sprain, and a few other things simple things you can do to speed up the rehabilitation process.

If you have sprained your ankle in the past, you might have experienced reduced range of motion, and maybe even a change in balance and even the way you walk.

The first thing is to never train past the pain threshold, and always wait until the acute swelling has gone down. Consulting your physician goes without saying.

When you can put your weight on your feet, you’re ready to start. And those exercises might even help old injuries that were never fully resolved. It’s never too late to do something.

2 indian club exercises for ankle sprain

The first exercise helps improve ankle flexion which is most likely to be impaired, along with some side to side movement. Pay attention to your body’s signals. Uncomfortable is OK, pain is not!

You’ll need a club at least 2-3 kg to be able to feel the exercise. 2 Pahlavandle screwed together for a longer lever arm, and a bottle filled with sand will do the trick.

Exercise 2 is more for balance and stabilizing the ankle. It looks deceptively simple, until you try it!

If you have the chance to live near nature, make use of it! Go and walk in the sand, up and down hills, side ways to the hill etc Walking on changing terrain is a great way to rehab your ankle.

Improve range of motion

Studies have shown that using a muscle roller for 1 minute doing SMR (Self Myofascial Release) massage before stretching/ mobilizing your calves helped the overall effect of an exercise.

Click here to find out how to use your Pahlavandle as a muscle roller massage device.

Don’t just stretch, strengthen your lower legs!

And finally, it’s not only about stretching, you also need to strengthen your calves and shin muscles.
A good thing is that weight training done right will improve range of motion over time.

For calf extensions (both the standing and seated versions) I recommend some kind of incline board. You can create a makeshift one with a few basic items.

For the tibialis muscle (shins) you can use bands, or if you have kettlebells, try this set up.

If you feel you still need to improve your balance once you have recovered range of motion, read this blog post to discover effective and simple strategies.

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