- Rest. The first step in how to rehab a sprained ankle is resting it. Get off your feet. ...
- Use a Cane or Crutches. Purchase a cane or some crutches to get around. ...
- Ice Applying. Apply ice directly to your ankle during this time frame. Ice temporarily restricts the blood vessels, limiting the flow of blood and lymphatic fluid to the area.
- Pain & Anti-inflammatory Medication. Another essential step in how to rehab a sprained ankle, particularly during the first few days, is to take a pain and anti-inflammatory medication.
- Heat Your Ankle. At some point, as the inflammation subsides, start using heat on your ankle. ...
- Walk on Your Ankle. You will eventually need to start walking on the ankle when the pain and inflammation have fully subsided.
- Massage. Massage works wonders as a remedy for how to rehab a sprained ankle. Ask your spouse to massage your ankle.
- Contact Your Doctor. You may want to contact your doctor if your ankle doesn’t improve after several days. You may have strained or damaged ligaments.
Full Answer
What is the normal recovery time for a sprained ankle?
May 22, 2018 · The use of ice, compression with an elastic bandage, and elevating the foot above the heart can be very helpful in reducing swelling. Non-steroidal anti-inflammatory drugs, such as ibuprofen, can also reduce swelling. Heat should not be applied to an ankle injury that is still swollen, as heat may increase the amount of swelling.
What is the best treatment for a sprained ankle?
Dec 18, 2020 · several interventions have been recommended in the management of acute ankle sprains including rest, ice, compression, and elevation, analgesic and anti-inflammatory medications, bracing and immobilization, early weight-bearing and walking aids, foot orthoses, manual therapy, exercise therapy, electrophysical modalities and surgery (only in …
How to reduce recovery time for a sprained ankle?
If an athlete’s injury requires a surgical approach, postoperative care includes: (1) immobilization with no weight bearing permitted for 4 to 6 weeks, (2) introduction of range of motion exercises and resistance training a few days after surgery, (3) progressive weight bearing in a boot and strengthening exercises under close supervision, (4) and lastly, depending on severity of injury, …
Will a sprained ankle heal on its own?
Jun 21, 2021 · All it takes is a simple misstep, and suddenly you have a sprained ankle. An ankle sprain is one of the most common musculoskeletal injuries in people of all ages, athletes and couch potatoes alike. The injury occurs when one or more of the ligaments in the ankle are stretched or torn, causing pain, swelling, and difficulty walking.
How do professional athletes treat a sprained ankle?
“We use the acronym RICE — rest, ice, compression and elevation — no matter what or who is injured,” said Kala Flagg, a physical therapist and certified athletic trainer who has worked with NFL players and other elite athletes.Nov 11, 2013
How long should an athlete do rehab with an ankle injury?
Physical therapists help people with ankle sprains recover more quickly than they would without treatment. The time it takes to heal an ankle sprain varies, but results can often be achieved in 2 to 8 weeks.Dec 18, 2015
What is the rehabilitation for a sprained ankle?
Standing calf stretch Place your injured ankle about one step back and your good foot forward. Keeping your back heel flat on the floor, slowly bend the knee of your good leg until you feel a moderate stretch in the calf on your injured side. Repeat this 3 times, holding for 30 seconds.
How long is an athlete out with a sprained ankle?
Recovery is usually very quick following a sprained ankle where the injury is on the outside of the foot. Most athletes can go back to full training after 1-3 weeks. It can take longer if there is considerable damage to the ligaments, and some people suffer from stiffness and pain for several months.
How can I speed up the healing process of a sprained ankle?
Five Ways to Speed Your Recovery From a Sprained AnkleCold therapy. Icing your injured ankle regularly reduces swelling and pain sensations. ... Rest. ... Compression. ... Elevation. ... Physical therapy.
What is a Grade 3 ankle sprain?
Grade 3 sprain It means that the ligament is completely torn or ruptured. You experience severe swelling and bruising. The joint probably isn't functional because it's too unstable, and movement creates intense pain. If you have a grade 3 sprain in the ankle, for example, walking usually isn't possible.
How can I regain the range-of-motion in my ankle?
1:126:26Range of motion exercises for your ankles to increase ankle strengthYouTubeStart of suggested clipEnd of suggested clipWe're gonna pull toward the sky or upward stretching the lateral ankle this is another way to do theMoreWe're gonna pull toward the sky or upward stretching the lateral ankle this is another way to do the same inversion stretch again holding 20 to 30 seconds.
How do you rehab a medial sprained ankle?
Towel stretchSit with your legs extended and knees straight.Place a towel around your foot just under the toes.Hold each end of the towel in each hand, with your hands above your knees.Pull back with the towel so that your foot stretches toward you.Hold the position for at least 15 to 30 seconds.More items...
How do I strengthen my Atfl ligament?
Strengthening Exercises Strong leg muscles help the ligaments hold the ankle together. Once you can stand, try placing your injured foot behind the other with your toes pointing forward. Keeping your heels down, slowly bend your back knee until you feel a heel stretch in the back leg.
How do footballers recover from ankle sprain?
The football player should rest their ankle for at least 24-48 hours without bearing any weight—that means no sports for at least one to two days. If they feel any pain when the ankle bears weight, they should stop; continued use can make the injury worse and delay healing.Sep 24, 2020
Do NFL players play with a sprained ankle?
About two-thirds of injured players (64%) returned to NFL play after an average of about 11 months, and their performance in the three years after their return tended to be significantly lower than preinjury levels.
Can I play sports after ankle sprain?
With a mild sprain, you may be able to resume your normal activities within a few days. However, if your sprained ankle is severe, it may be weeks before you can safely play sports again.Nov 14, 2016
What is the best treatment for a sprained ankle?
Analgesic and anti-inflammatory medications. Nonsteroidal anti-inflammatory drugs: Oral and topical nonsteroidal anti-inflammatory drugs (NSAIDs) are commonly prescribed to decrease pain and inflammation in the acute phase of ankle sprain [ 66 ].
What are the common mistakes in the management of ankle sprains among athletes?
These include unnecessary imaging, undue non-weight-bearing, unwarranted immobilization, delay in functional movements, and insufficient rehabilitation. The use of an evidence-based algorithmic approach with consideration of individual characteristics is highly recommended.
Why is grading important for ankle sprains?
Although grading of ankle sprain has been considered an important determinant of the rehabilitation process and return to play, it seems that reliance on grading in elite athletes may be challenging and is of limited benefit (especially in the acute setting) [ 37] due to the following reasons: (1) As conventional grading systems rely mainly on the signs and symptoms such as hemorrhage, swelling, and tenderness [ 32, 38 ], the proper and early application of first aid measures may significantly affect the grade identification by the physician. For example, swelling and tenderness may be less than expected with timely and due use of RICE and electrophysical modalities. This is particularly true for elite athletes who are regularly under the close supervision of expert team physicians and therapists; (2) The stability tests such as anterior drawer and talar tilt may be impractical and non-specific due to inflammation and pain in the acute stage (first 5 d) [ 36, 43 ]. As these tests are so important in the existing grading systems, it seems that proper grading is not reliable, at least in the critical first days; (3) The stability tests should be judged in comparison with the uninjured ankle [ 1, 39 ]. As many elite athletes (especially in high-risk sports such as basketball, volleyball, and soccer) may frequently have a history of ankle sprain and subsequent instability in the other side, this comparison may be less meaningful in this group; and (4) The healing response of athlete’s tissues may be dependent on important parameters such as genetics, age, co-existing injuries, rehabilitation protocol, nutrition, and pre-injury fitness level and has great inter-individual variation. Therefore, over-emphasis on the grading system to determine the exact time of return to play does not seem prudent and reliable.
What is the most common injury in the lower limb?
Acute ankle sprain is the most common lower limb injury in athletes and accounts for 16%-40% of all sports-related injuries. It is especially common in basketball, American football, and soccer. The majority of sprains affect the lateral ligaments, particularly the anterior talofibular ligament. Despite its high prevalence, a high proportion ...
What is the most common injury in athletes?
Core Tip: Acute ankle sprain is the most common injury in athletes. Several interventions have been recommended in the management of acute ankle sprains, among them exercise and bracing have been recommended with higher level of evidence and should be incorporated in the rehabilitation process.
Is ankle support better than rigid immobilization?
According to the current evidence, early mobilization and functional ankle support are better than rigid immobilization in the management of acute ankle sprains, especially for grade I and II injuries (level 1) [ 10, 83 ].
What grade is a lateral ankle sprain?
Lateral ankle sprains are characteristically classified as grade I, II, or III, based on the severity of injury to the lateral ligaments. As mentioned earlier, provocative ligament tests are challenging to accomplish at the time of acute injury; thus, clinical grading is usually rather subjective and focused on the amount of existing swelling, pain, and ecchymosis [ 37 ].
What is lateral ankle sprain?
A lateral ankle sprain is acquired when you excessively plantarflex and invert your foot (roll your ankle) causing injury to the lateral ligaments of the ankle. How is this injury diagnosed? A physical therapist will take a thorough history to determine the mechanism of how the injury was acquired.
Why do football players get injured?
American football athletes tend to get injured fairly often because it is a high contact sport and it requires great physical demands. High ankle sprains are one of the most common injuries that athletes may acquire during their careers.
What is phase 2 in sports?
Phase 2 (subacute phase) focuses on normalizing joint mobility, strength, neuromuscular control, and return to basic function in activities of daily living. Phase 3 (advanced training) concentrates on preparing the athlete to return to sports.
Ankle Sprains in Athletes
An ankle sprain is a common occurrence among athletes in all sports, and often goes untreated. Many people have experienced a sprained ankle, but unfortunately, most do not realize that the lack of appropriate management can potentially lead to recurrent ankle sprains and chronic issues/dysfunction.
Signs & Symptoms
Pain and injury is usually focal to the lateral (outside) aspect of the ankle and foot. Pain is often accompanied by tenderness, warmth, swelling, weakness, bruising, and limited range of motion (ROM) immediately following the injury.
Treatment
Physical therapists Orange County helps people with ankle sprains recover more quickly than they would if untreated. [2] The time it takes to heal an ankle sprain varies greatly, but return to sport can often be achieved in 2 to 8 weeks.
Anatomy of an ankle sprain
The most common type of ankle sprain is an inversion injury, or lateral ankle sprain. The foot rolls inward, damaging the ligaments of the outer ankle — the anterior talofibular ligament, the calcaneofibular ligament, and the posterior talofibular ligament. (Ligaments are bands of fibrous tissue that connect bone to bone; see illustration.)
When to see your doctor
Unless your symptoms are mild or improving soon after the injury, contact your clinician. He or she may want to see you immediately if your pain and swelling are severe, or if the ankle feels numb or won't bear weight.
How to strengthen your ankle after a sprain
To recover from an ankle sprain fully, you'll need to restore the normal range of motion to your ankle joint and strengthen its ligaments and supporting muscles.
What is a P rehab program?
The Foot & Ankle [P]Rehab Program is a physical therapist developed, step-by-step program that teaches you how to optimize your foot & ankle health. This 3-phase program will expose you to various foot & ankle strengthening and stabilization exercises supported by science. This program will bulletproof this region for anything life throws at you! Learn more HERE!
What are the most common injuries in soccer?
Ankle sprains are one of the more common soccer related injuries, in addition to hamstring strains, groin strains, and quad strains. Read our blog article below to learn the best soccer exercises for injury prevention!
What is the most common lower body injury?
Lateral ankle sprains are the most common lower body injury to occur in sports and recreational physical activities. Ankle sprains can be challenging and frustrating due to also having the highest reinjury rate amongst any lower body injury. This high reinjury rate is likely because the ankle sprain wasn’t properly managed in the first place. It’s time to change the narrative with [P]Rehab! This program will help you recover from an ankle sprain and protect your ankle as you get back to your normal life. Learn more HERE!
Why are functional tests important?
Functional tests are important to perform because they provide a format to communicate an individual’s current functional capacity. Functional tests also help to determine a starting point and track progress towards return to sport participation. You can click here to learn more about the SEBT.
What is Y balance?
The Y-Balance exercise is a dynamic single leg exercise that works on balance, proprioception, and strength. Depending on the direction you reach, the ankle joint will have to move through varying positions of ankle dorsiflexion, pronation, and supination.
How to get a sprained ankle back?
Begin range of motion exercises as soon as possible. The sooner you can get your sprained ankle back into practicing its normal range of motion, the better. Depending on your grade of sprain, you may need to wait a few days or a week to begin these exercises, but range of motion activities such as “writing” the alphabet with your ankle can make ...
How to heal a broken ankle?
Resting and elevating the ankle, so that it can begin the healing process. Refraining from walking or bearing weight on the affected leg, so that you don’t inadvertently worsen the injury. Using a medical bandage or brace, which supports the ankle and compresses it to reduce swelling.
What is proprioceptive training?
Proprioceptive training refers to your body’s ability to sense the position of a joint – in this case, your ankle joint – without using your sight. Once you are seeing results from your strength training exercises, you should begin proprioceptive training to help prevent future injuries to your sprained ankle.
