Week 1: Rest, ice, and elevate your foot when possible. Wear a supportive brace. Weeks 2 & 3: Stretch for 1 to 2 minutes, three times a day. Walk on your heels, stand on your toes, and lower your heel off a step to stretch your calf. Weeks 4 & 5: Strengthen your ankle. Lie on your side on a sofa with your foot off the edge, toes pointing straight ahead, and pinky toe closest to the ceiling. Loop a bag filled with one or two soup cans around your foot. Lift the bag by rotating your foot up. Hold for 5 to 10 seconds. Do 10 repetitions, three times a day. Week 6: Practice balancing on each foot, eyes closed, for 30 seconds, three times a day. When you can balance equally well on each foot, try hopping. You can slowly resume your workouts when you can hop pain-free. If you’re not fully recovered within 12 to 16 weeks, consult an orthopedic specialist. More from Prevention: Stretch Your Way To Better Walking
