Ankle Sprain Recovery Exercises

Ankle Alphabet

To perform this exercise, sit in a chair with your foot elevated and your heel resting on the ground. Use your big toe to “write” the letters of the alphabet in the air, ensuring that you make each movement from the ankle to engage all muscles effectively.

Ankle Alphabet Exercise for ankle sprain recovery in Charlotte.
Towel Stretch Exercise in Charlotte.

Towel Stretch

Sit on the floor with your legs extended in front of you. Take a towel or resistance band and loop it around the ball of your foot on the injured side. While keeping the knee straight, gently pull the towel towards you to feel a stretch in your calf.

Heel and Toe Raises

Stand up straight, holding onto a chair or wall for balance. Slowly rise up onto your toes, lifting your heels off the ground, and hold for a few seconds before lowering back down. Then, rock back on your heels, lifting your toes off the ground.

Heel and Toe Raises Exercise in Charlotte
Single-Leg Stand Exercise for ankle sprain recovery in Charlotte.

Single-Leg Stand

Begin this exercise by standing on one leg while keeping the opposite foot slightly raised. Hold this position for 30 seconds, then switch legs. As stability improves, challenge yourself by closing your eyes or standing on a cushion to further engage the stabilizing muscles.

Resistance Band Exercise

To execute this exercise, sit on the floor with your leg extended and loop a resistance band around the forefoot of the affected ankle. Pull your foot away from the anchor point in various directions: upwards (dorsiflexion), outwards (eversion), and inwards (inversion).

Resistance Band Exercise in Charlotte.

WELCOME TO ADVANCED SPORTS & SPINE

We've built a long-standing relationship based on trust

Stop living with pain! Schedule a consultation with our board-certified physiatrist to diagnose and treat your spine pain, joint pain, or injuries. At Advanced Sports & Spine in Charlotte, our holistic, interdisciplinary pain management therapies include non-surgical, non-opioid treatments to heal injuries and provide pain relief.

Our goal is to help you heal, move more freely, and improve your quality of life as quickly as possible. We utilize a combination of state-of-the-art equipment, the latest techniques, diet, and exercise to help patients heal. Most treatments and procedures are performed in our private medical office, meaning patients can avoid the facility fees that may be added by hospitals, outpatient medical centers, or hospital-owned medical practices.

Contact Advanced Sports & Spine

Our patients’ health comes first! Personalized patient care sets our practice apart. If you have any spine pain or joint pain, contact Dr. Ahmad at Advanced Sports & Spine for treatment and guidance on pain relief exercises in Charlotte and Huntersville. Schedule an appointment today!

frequently asked questions

WHAT INSURANCES DO YOU ACCEPT?

Dr. Ahmad is in-network with most insurance companies. If you provide us with your insurance information before your new patient appointment, our team will contact your insurance company and complete a benefits check. Generally speaking, a copay is usually your only change on your new patient visit. Other than your copay, you will be notified in advance of any other costs for your appointment.

WHAT TYPE OF PROCEDURES ARE DONE AT THIS PRACTICE?

You will not find another non-surgical, non-opiate interventional pain management office in the greater Charlotte Area offering such a diverse and innovative array of services. Dr. Ahmad and his team will do a thorough exam on your area of complaint, provide you with a complete diagnosis, and recommend the best course of action to help eliminate your pain.

WHAT TREATMENT OPTIONS ARE THERE OTHER THAN MEDICATION?

WILL I ALWAYS SEE THE SAME PROVIDER?

Most of the time you will be treated by the same provider unless the treatment varies.

WHERE ARE YOU LOCATED?

Our office is conveniently located in the Arboretum Office Park at the intersection of Pineville Matthews Road and Providence Road, less than a mile from the Providence Road Exit off of 485. The Arboretum Office Park is located across Providence Road from the main section of the Arboretum. Our actual address is 8035 Providence Road Suite 340, Charlotte, NC 28277

ARE YOU AFFILIATED WITH A HOSPITAL?

Advanced Sports & Spine is a private practice, not annexed to or owned by a hospital facility. We are a non-facility fee office. Therefore, our patients pay less compared to having the procedure performed at a hospital.

IF I DO NOT HAVE INSURANCE HOW MUCH DOES IT COST? DO YOU ACCEPT CASH? DO YOU FINANCE?

The cost depends on 2 main factors: how severe your condition is and how many joints or areas of the body you are looking to have treated. Dr. Ahmad and his team will be able to answer this question for you more thoroughly after your initial examination and review of diagnostic findings. 

Yes, we do accept cash. We also have the most competitive pricing in the Carolinas with many different financing options, such as Care Credit and Advance Care, offering low monthly payments and interest free options for up to 14 months.

IF I RECEIVE AN INJECTION DO I NEED A DRIVER?

For joint injections, a driver is not needed. For spinal and PRP injections, a driver is recommended.

HOW LONG WILL THE INJECTION TAKE?

Steroid injections can take up to 5 days before they start working.

HOW LONG BEFORE I START FEELING THE EFFECTS OF THE INJECTION?

Steroid injections can take up to 5 days before they start working. Average relief is up to 3 months, but that does not mean it will not last that long or that it could last even longer.

For ESI and Facet injections, relief is up to 3 months, but that does not mean it will not last that long or it could even last longer. MBB only lasts 1 day and determines if you are a candidate for RFE. You return the next day with a pain diary. RFA procedures can last 6 months to a year.

WHAT MEDICATION IS USED FOR THE INJECTION? WHAT ARE THE SIDE EFFECTS?

Joint injections contain a steroid and anesthetic. Whenever you break the skin, there is a possibility of bleeding and infection. However, those risks are minimized because image guidance is used. If you have Diabetes, the injection can increase sugar levels for up to 3-4 days. Steroids given close to the skin can cause discoloration or dimpling.

WHERE ARE THE INJECTIONS PERFORMED? DO I GO TO A SURGERY CENTER?

At Advanced Sports & Spine, the majority of our pain management procedures are performed in our Charlotte office. We use state-of-the-art equipment. Our ultrasound and fluoroscopic guidance techniques ensure accuracy, help limit complications, and increase success rates.

WHAT IS PRP?

Platelet Rich Plasma (PRP) therapy is one of the latest cutting-edge pain management approaches in treating most sports injuries and other musculoskeletal conditions. This is a non-surgical procedure that provides fast, effective, and long-lasting relief from pain and discomfort. Read more

WHAT IS STEM CELL THERAPY?

Stem cell therapy is one of the most innovative procedures that uses mesenchymal cells in treating injuries, pain, and damaged tissues. This is a non-surgical and non-opioid procedure that produces minimal to no risk of complications or adverse effects. Read more

WHERE DO YOU GET THE PRP? WHERE DO YOU GET THE STEM CELLS?

The PRP and stem cells come from the patients themselves. The equipment Advanced Sports & Spine uses to process the PRP and stem cells is FDA cleared for that use.

HOW MUCH IS THE COST?

The cost depends on 2 main factors: how severe your condition is and how many joints or areas of the body you are looking to have treated. Dr. Ahmad and his team will be able to answer this question for you more thoroughly after your initial examination and review of diagnostic findings.

IS A PRP INJECTION COVERED BY INSURANCE?

Unfortunately, no insurance companies in the country cover PRP, so the treatments are self-pay. However, we have the most competitive pricing in the Carolinas with many different financing options, such as Care Credit and Advance Care, offering low monthly payments and interest free options for up to 14 months.

HOW LONG DOES IT LAST?

Relief from PRP injections can last 2-5 years.

HOW IS THE PROCEDURE DONE? HOW LONG DOES THE PROCEDURE TAKE?

Dr. Ahmad uses the AngelⓇ System to produce the concentration of PRP substance needed for your pain management treatment. This machine uses 3-sensor technology (3ST) that can be configured to customize PRP substance concentrations.

The AngelⓇ System is a fully automated technology that has the capacity to deliver platelet concentrations with adjustable leukocyte concentration. These concentrated PRP substances are safe because we use the patient’s own blood while following the FDA minimal manipulation guidelines.

The procedure is performed as an outpatient treatment in our office.

HOW QUICKLY CAN I GET AN APPOINTMENT?

It’s a quick process. We simply need the patient’s information, insurance information, and the date and the time to book an appointment. Book your appointment today!

HOW LONG DOES IT TAKE BEFORE IT STARTS TO WORK?

On average, patients experience relief in about 6 weeks, but you may see results sooner.

WHEN DO YOU DO THE PROCEDURES?

Dr. Ahmad and his team will do a thorough exam on your area of complaint, provide you with a complete procedure of diagnosis, and recommend the best course of action to help eliminate and reduce your pain.

Procedures are performed in the office. We are open Monday-Friday from 8:30am-5:00pm.

Ankle Alphabet

To perform this exercise, sit in a chair with your foot elevated and your heel resting on the ground. Use your big toe to “write” the letters of the alphabet in the air, ensuring that you make each movement from the ankle to engage all muscles effectively.

Ankle Alphabet Exercise for ankle sprain recovery in Charlotte.

Towel Stretch

Sit on the floor with your legs extended in front of you. Take a towel or resistance band and loop it around the ball of your foot on the injured side. While keeping the knee straight, gently pull the towel towards you to feel a stretch in your calf.

Towel Stretch Exercise in Charlotte.

Heel and Toe Raises

Stand up straight, holding onto a chair or wall for balance. Slowly rise up onto your toes, lifting your heels off the ground, and hold for a few seconds before lowering back down. Then, rock back on your heels, lifting your toes off the ground. 

Heel and Toe Raises Exercise in Charlotte

Single-Leg Stand

Begin this exercise by standing on one leg while keeping the opposite foot slightly raised. Hold this position for 30 seconds, then switch legs. As stability improves, challenge yourself by closing your eyes or standing on a cushion to further engage the stabilizing muscles.

Single-Leg Stand Exercise for ankle sprain recovery in Charlotte.

Resistance Band Exercise

To execute this exercise, sit on the floor with your leg extended and loop a resistance band around the forefoot of the affected ankle. Pull your foot away from the anchor point in various directions: upwards (dorsiflexion), outwards (eversion), and inwards (inversion).

Resistance Band Exercise in Charlotte.

WELCOME TO ADVANCED SPORTS & SPINE

We've built a long-standing relationship based on trust

Stop living with neck pain! Consult with our board-certified physiatrist to diagnose and treat your neck and joint pain or injuries. At Advanced Sports & Spine in Charlotte and Huntersville, our holistic, interdisciplinary pain management therapies include non-surgical, non-opioid treatments to heal injuries and provide pain relief.

We aim to help you heal, move more freely, and improve your quality of life as quickly as possible. We utilize a combination of state-of-the-art equipment, the latest techniques, diet, and exercise to help patients heal. Most treatments and procedures are performed in our private medical office, meaning patients can avoid the facility fees that may be added by hospitals, outpatient medical centers, or hospital-owned medical practices.

Contact Advanced Sports & Spine

Our patients’ health comes first! Personalized patient care sets our practice apart. If you have any spine pain or joint pain, contact Dr. Ahmad at Advanced Sports & Spine for treatment and guidance on pain relief exercises in Charlotte and Huntersville. Schedule an appointment today!

frequently asked questions

WHAT INSURANCES DO YOU ACCEPT?

Dr. Ahmad is in-network with most insurance companies. If you provide us with your insurance information before your new patient appointment, our team will contact your insurance company and complete a benefits check. Generally speaking, a copay is usually your only change on your new patient visit. Other than your copay, you will be notified in advance of any other costs for your appointment.

WHAT TYPE OF PROCEDURES ARE DONE AT THIS PRACTICE?

You will not find another non-surgical, non-opiate interventional pain management office in the greater Charlotte Area offering such a diverse and innovative array of services. Dr. Ahmad and his team will do a thorough exam on your area of complaint, provide you with a complete diagnosis, and recommend the best course of action to help eliminate your pain.

WHAT TREATMENT OPTIONS ARE THERE OTHER THAN MEDICATION?

WILL I ALWAYS SEE THE SAME PROVIDER?

Most of the time you will be treated by the same provider unless the treatment varies.

WHERE ARE YOU LOCATED?

Our office is conveniently located in the Arboretum Office Park at the intersection of Pineville Matthews Road and Providence Road, less than a mile from the Providence Road Exit off of 485. The Arboretum Office Park is located across Providence Road from the main section of the Arboretum. Our actual address is 8035 Providence Road Suite 340, Charlotte, NC 28277

ARE YOU AFFILIATED WITH A HOSPITAL?

Advanced Sports & Spine is a private practice, not annexed to or owned by a hospital facility. We are a non-facility fee office. Therefore, our patients pay less compared to having the procedure performed at a hospital.

IF I DO NOT HAVE INSURANCE HOW MUCH DOES IT COST? DO YOU ACCEPT CASH? DO YOU FINANCE?

The cost depends on 2 main factors: how severe your condition is and how many joints or areas of the body you are looking to have treated. Dr. Ahmad and his team will be able to answer this question for you more thoroughly after your initial examination and review of diagnostic findings. 

Yes, we do accept cash. We also have the most competitive pricing in the Carolinas with many different financing options, such as Care Credit and Advance Care, offering low monthly payments and interest free options for up to 14 months.

IF I RECEIVE AN INJECTION DO I NEED A DRIVER?

For joint injections, a driver is not needed. For spinal and PRP injections, a driver is recommended.

HOW LONG WILL THE INJECTION TAKE?

Steroid injections can take up to 5 days before they start working.

HOW LONG BEFORE I START FEELING THE EFFECTS OF THE INJECTION?

Steroid injections can take up to 5 days before they start working. Average relief is up to 3 months, but that does not mean it will not last that long or that it could last even longer.

For ESI and Facet injections, relief is up to 3 months, but that does not mean it will not last that long or it could even last longer. MBB only lasts 1 day and determines if you are a candidate for RFE. You return the next day with a pain diary. RFA procedures can last 6 months to a year.

WHAT MEDICATION IS USED FOR THE INJECTION? WHAT ARE THE SIDE EFFECTS?

Joint injections contain a steroid and anesthetic. Whenever you break the skin, there is a possibility of bleeding and infection. However, those risks are minimized because image guidance is used. If you have Diabetes, the injection can increase sugar levels for up to 3-4 days. Steroids given close to the skin can cause discoloration or dimpling.

WHERE ARE THE INJECTIONS PERFORMED? DO I GO TO A SURGERY CENTER?

At Advanced Sports & Spine, the majority of our pain management procedures are performed in our Charlotte office. We use state-of-the-art equipment. Our ultrasound and fluoroscopic guidance techniques ensure accuracy, help limit complications, and increase success rates.

WHAT IS PRP?

Platelet Rich Plasma (PRP) therapy is one of the latest cutting-edge pain management approaches in treating most sports injuries and other musculoskeletal conditions. This is a non-surgical procedure that provides fast, effective, and long-lasting relief from pain and discomfort. Read more

WHAT IS STEM CELL THERAPY?

Stem cell therapy is one of the most innovative procedures that uses mesenchymal cells in treating injuries, pain, and damaged tissues. This is a non-surgical and non-opioid procedure that produces minimal to no risk of complications or adverse effects. Read more

WHERE DO YOU GET THE PRP? WHERE DO YOU GET THE STEM CELLS?

The PRP and stem cells come from the patients themselves. The equipment Advanced Sports & Spine uses to process the PRP and stem cells is FDA cleared for that use.

HOW MUCH IS THE COST?

The cost depends on 2 main factors: how severe your condition is and how many joints or areas of the body you are looking to have treated. Dr. Ahmad and his team will be able to answer this question for you more thoroughly after your initial examination and review of diagnostic findings.

IS A PRP INJECTION COVERED BY INSURANCE?

Unfortunately, no insurance companies in the country cover PRP, so the treatments are self-pay. However, we have the most competitive pricing in the Carolinas with many different financing options, such as Care Credit and Advance Care, offering low monthly payments and interest free options for up to 14 months.

HOW LONG DOES IT LAST?

Relief from PRP injections can last 2-5 years.

HOW IS THE PROCEDURE DONE? HOW LONG DOES THE PROCEDURE TAKE?

Dr. Ahmad uses the AngelⓇ System to produce the concentration of PRP substance needed for your pain management treatment. This machine uses 3-sensor technology (3ST) that can be configured to customize PRP substance concentrations.

The AngelⓇ System is a fully automated technology that has the capacity to deliver platelet concentrations with adjustable leukocyte concentration. These concentrated PRP substances are safe because we use the patient’s own blood while following the FDA minimal manipulation guidelines.

The procedure is performed as an outpatient treatment in our office.

HOW QUICKLY CAN I GET AN APPOINTMENT?

It’s a quick process. We simply need the patient’s information, insurance information, and the date and the time to book an appointment. Book your appointment today!

HOW LONG DOES IT TAKE BEFORE IT STARTS TO WORK?

On average, patients experience relief in about 6 weeks, but you may see results sooner.

WHEN DO YOU DO THE PROCEDURES?

Dr. Ahmad and his team will do a thorough exam on your area of complaint, provide you with a complete procedure of diagnosis, and recommend the best course of action to help eliminate and reduce your pain.

Procedures are performed in the office. We are open Monday-Friday from 8:30am-5:00pm.

Conditions Treated

We offer to help patients with the following conditions

  • Low Back and Neck Pain
  • Osteoarthritis
  • Tendon Injuries
  • Sciatica/Radiculopathy
  • Myofascial Pain Syndrome
  • Shoulder, Knee, Hip and other joint pains
  • Occupational injuries
  • Neuralgias
  • Sports injuries
  • Carpal Tunnel Syndrome
  • Peripheral nerve entrapments
  • Complex Region Pain Syndrome
  • Phantom limb pain
  • Spasticity
  • Trigger fingers
  • Peripheral Neuropathy

Working Hours

MONDAY 8:30am-5:00pm
TUESDAY 8:30am-5:00pm
WEDNESDAY 8:30am-5:00pm
THURSDAY 8:30am-5:00pm
FRIDAY 8:30am-12:00pm
SATURDAY Closed
SUNDAY Closed

Clinic Hours

Monday – Thursday: 8:30 AM – 5:00 PM
Friday: 8:30 AM – 12:00 PM
Saturday – Sunday: Closed

HANDLING PHONE CALLS

Monday – Thursday: 8:30 AM – 5:00 PM
Friday: 8:30 AM – 12:00 PM

Plan your visit to our Clinic

Want to Schedule an Appointment?

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