One of the great opportunities offered by the Carmichael Recreation and Park District is open gym volleyball for adults on Sundays between 5-6 pm. Just show up at La Sierra Community Center Gymnasiums, bring along five bucks, and find a game that suits your ability level. If you’ve recently suffered from an ankle injury, you want to ensure that you’ve taken the proper precautions—like using ankle strengthening exercises—so you can avoid getting hurt again, or worsening a condition during the recovery process!

When it comes to the recovery process from an ankle injury, most people don’t understand the importance of gradually strengthening the joint once it is ready. Too often, individuals will jump right back into their previous levels of activity once they feel that the ankle is fine. The problem with this is that it increases the risk of developing a chronic condition. Instead, ankle strengthening exercises should begin at a low level of intensity and then progress until normal activity can be resumed safely.

Having established that, here are some tips to rebuild your recovering ankle in a safe fashion:

  • Begin your recovery with RICE. The initial care you provide for your injured ankle will set the tone for the rest of your healing process. Begin by giving the joint Rest, Ice, Compression, and Elevation to decrease the risk of further injury, manage any pain, and decrease levels of inflammation and swelling.

  • If deemed necessary, be sure to use the crutches we have prescribed. It might seem like the pain “isn’t that bad” and you will be fine without them, but the goal is to keep excess weight off the area.

  • When we have determined that it is safe to proceed, you will undergo an exercise program that is centered on improving both the strength and range of motion of the joint. Exercises entailed will include those focused on range of motion, resistance, and isometrics.

When it comes to recovering from an ankle injury, remember that your first step is scheduling an appointment with McDowell Orthopedics & Podiatry Group. Our doctors will provide the accurate diagnosis and effective treatment you need. We will restore your ankle to its natural, healthy state, so call us today at (916) 961-3434 or use our online from and set up a time to come in and see us at our Carmichael, CA office.

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Office at St. George Medical Center
  • 6620 Coyle Avenue, Suite 202
    Carmichael, CA 95608
  • Phone: 916-961-3434
  • Fax: 916-961-0540
  • Toll Free: 888-447-0733
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