Start rehab with range-of-motion exercises in the first 72 hours after your injury. Continue with further rehab, including stretching, strength training, and balance exercises, over the next several weeks to months. You can do rehab exercises at home or even at the office to strengthen your ankle.
How long does it take for sprained ankle to recover?
Dec 23, 2019 · 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 huge strides in getting you on the fast road to recovery.
What are home remedies for Sprained Ankle?
Feb 08, 2007 · As your sprained ankle improves, you can progress to standing exercises. If your symptoms aren't better in two to four weeks, you may need to see a physical therapist or other specialist. Exercises to help restore function and prevent injury Range-of-motion, stretching, and ankle strengthening: First 1–2 weeks Flexes.
What are the best exercises for ankle sprain?
Third degree ankle sprain. A grade 3 sprain is a complete ligament tear. You have a lot of swelling and pain and are unable to bear weight. It can take at least 3-6 months to recover, and some people feel residual pain even after a year. Rehabilitating an ankle sprain. Just because your ankle hurts and is stiff doesn’t mean you shouldn’t put weight on it, nor should you avoid stretching. …
How to start walking on a sprained ankle?
Nov 10, 2021 · This is the ligament that is most commonly sprained with lateral ankle sprains. Grade II = moderate ankle sprain, 1-2 month recovery. Grade II lateral ankle sprains will also involve the calcaneofibular ligament (CFL) in addition to the anterior talofibular ligament. More laxity of the ankle will be present.
How long should you stay off a sprained ankle?
Depending on the severity of the injury, she advises patients to avoid any impact on the injured ankle, including running and other athletic pursuits, for four-to-six weeks before gradually working up to previous levels.
How long should I wait to exercise after a sprained ankle?
When to start exercises for ankle sprains Most people can start ankle rehabilitation exercises within three days after the ankle injury, if it's not too severe. But there's no set timetable.
How long should you rest a badly sprained ankle?
The amount of time it takes for an ankle sprain to heal depends on the severity of the injury. In general, it will take a minimum of 3 to 4 weeks and up to 6 months for an ankle sprain to heal.Mar 11, 2021
Do you need rehab for a sprained ankle?
While it may not seem as serious as a broken ankle, sprained ankles can become chronic problems if not treated correctly. Ankles can lose their range of motion and stability if the ankle is not rehabilitated properly.Jan 22, 2020
What is the fastest way to heal a sprained ankle?
RICERest. Resting the ankle is key for healing, and wearing a brace can help stabilize the injured area. ... Ice. Using an ice pack may reduce blood flow to the injury and help ease pain and swelling. ... Compression. Compression helps stabilize the injured joint and may reduce swelling. ... Elevation.Nov 29, 2019
How do you stay fit with a sprained ankle?
How to Work Out With an Ankle InjuryTry lower-impact cardio workouts. Since I was in college, I've always preferred running outdoors or on a treadmill to work up my heart rate. ... Strengthen, by standing on one leg at a time. ... Focus on your upper body and your abs. ... Don't skip leg day—just shake it up. ... Go swimming.
Can a sprained ankle heal in 2 days?
After 2 to 3 days protocol, a mild sprain will be mostly healed and ready for you to resume normal activity. A moderate or severe sprain may require you to keep up these treatment steps for longer—up to several weeks.
How do I know if I tore a ligament in my ankle?
If you have torn your ankle ligament, symptoms include:Swelling around your ankle joint.A feeling of instability.Bruising – sometimes up your lower leg and into your foot.Tenderness to touch.Pain when putting weight on your ankle.Popping sound at the time of injury.Mar 17, 2021
Should a sprained ankle still be swollen after a week?
This level of sprain shouldn't result in any instability or muscle weakness but can cause minor swelling. Grade 1 sprained ankle recovery time is anywhere from 2 weeks to a month, normally closer to the two-week mark with proper treatment.Apr 16, 2018
Why is my sprained ankle still swollen after 3 weeks?
"An ankle sprain that lingers beyond 3 months is often an injury to a bone, tendon or ligament that is unlikely to heal without intervention," he says. "And the longer an ankle injury persists without proper treatment, the greater the likelihood that permanent disability will result."Nov 10, 2020
What helps ligaments heal faster?
Balance, control, and strengthening exercises can also help your ligaments heal more quickly than they otherwise would.
Is it OK to walk on a sprained ankle?
Do not walk on a sprained ankle. The inflamed tissue needs time to heal, and walking on it too soon may cause more damage. Ankle sprains are common musculoskeletal injuries that can occur from playing sports or from everyday activities.Oct 20, 2020
How long does it take to heal a sprained ankle?
Grade 1 sprained ankle recovery time is anywhere from 2 weeks to a month , normally closer to the two-week mark with proper treatment. A grade 1 sprained ankle can be treated almost entirely at home. The pain is fairly minor, if difficult to deal with. However, “home treatment” doesn’t mean “no treatment”.
How often do you sprain your ankle?
Orthopedists deal with sprained ankles just about every day. They’re the most common injury by a landslide and a sort of inevitability. Most people sprain their ankle at least once in life, and especially active people tend to do it a few times. However, each sprained ankle requires it’s own care and diagnosis.
What is the least severe ankle sprain?
A grade 1 ankle sprain is the least severe and, accordingly, requires the least amount of time to recover. A grade 1 sprain occurs when there is only minor damage, and stretching of the ligaments. If you are suffering from a grade 1 sprain, you will feel only a little soreness.
What does a grade 3 ankle sprain mean?
Finally, you might receive a grade 3 ankle sprain. If you do, you need to forget the idea of home treatment. A grade 3 sprained ankle could mean ligamentous rupture, which can cause permanent damage to the joint. Besides that, bruising and swelling will be extensive.
How to tell if you have a grade 2 ankle sprain?
The most immediate sign of a grade 2 sprained ankle is bruising and swelling. When the sprain is received, the ankle should begin to swell almost immediately, and bruising should follow soon after. A grade 2 sprained ankle causes moderate pain, swelling of the joint, and some joint instability. If you feel like you could walk on the ankle, but might stumble or fall, you’re dealing with a grade 2 sprained ankle.
How to treat a sprained ankle?
You can treat almost every sprained ankle with the RICE method. The RICE method is simple: rest, ice, compression, elevation. Get off the ankle , put some ice on it, wrap it, and keep it above your heart when you’re resting. If you do that, it will feel like no time at all until your sprained ankle is fully recovered.
Who is Eric Turner?
Eric Turner is a content writer who has been working with Orthopedic Associates since early 2017. Eric started writing the day after he learned to read, and hasn't stopped since.
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.
How to protect ankle after sprain?
Protection of the injured area immediately after an ankle sprain means that we should strive to not do any activities or movements that cause an increase in baseline pain levels. This means that the general rule of thumb for these exercises is only to move within your tolerable pain-free ranges! Because most ankle sprains involve the ligaments on the outside of the ankle, moving the ankle inwards will typically cause discomfort. This is because you are putting a little stretch on the injured ligament, so be cautious with the inward direction in the first week or so! You will be able to slowly reintroduce this movement after the initial acute phase of the injury once your symptoms begin to subside.
What is a sprained ankle?
An ankle sprain is an injury to the ligaments of the ankle. Ligaments are a type of connective tissue that connects bones to other bones to provide stability to joints and prevent excessive movement. While the ankle has an abundant supply of ligaments, the most commonly sprained ligaments in the ankle are all on the lateral or outside portion ...
Why is it so hard to sprain your ankle?
Lateral ankle sprains can be challenging and frustrating due to having the highest injury AND reinjury rate amongst any lower-body injury. The high reinjury rates are likely because most ankle sprains aren’t properly managed in the first place.
Is ankle sprain a serious injury?
However, there is clearly a serious issue with the average ankle sprain rehab protocol because not only are ankle sprains the most common lower-body injury, but they also have the highest reinjury rate. This is often attributed to poor management in the first place, and chronic ankle instability is the last thing you want to deal with!
What is lateral ankle sprain?
A lateral ankle sprain refers to a ligament injury of either the anterior talofibular (ATFL) and/or posterior talofibular ligament (PTFL) and/or the calcaneofibular ligament ( CFL). These ligaments are described based on what bones they connect to. These ligaments collectively provide stability to the lateral aspect of the ankle.
Do you need an x-ray for ankle sprain?
Understand, however, that most ankle sprains do not require imaging. Imaging (like x-rays) should only be used if a fracture is suspected, in this case, you want to push pause on your ankle sprain rehab. Moreover, tissue healing timelines will be different based on the severity of ligament injuries.
Is swelling in the ankle normal?
Don’t worry, swelling is a normal process after an injury, and the ankle is one area of the body that is more prone to swelling. However, even if the ankle sprain looks really bad with tons of bruising, you should only seek out imaging based on the Ottawa Ankle Rules below:
How long does it take to heal a sprained ankle?
The duration of this phase is between one and three weeks, depending on the sever ity of your ankle sprain.
What is a grade 1 sprain?
Sprained ankle symptoms vary based on the severity of the injury. An ankle sprain occurs when one or more ligaments become stretched or torn, and it may be categorized as a grade I, II or III sprain. Grade I is a mild sprain when ankle ligaments are overstretched but not torn. Grade II is when ligaments partially tear, and grade III is a complete rupture or tear of one or more ligaments.
How long does it take for a sprained ankle to go away?
Nearly all of us have experienced at least a mild ankle sprain in our life, so our point of reference may be that sprains are painful, but they go away after a few days. Unfortunately, this is not true of all ankle sprains.
How to treat a sprained ankle?
Treatment for Sprained Ankles 1 Rest: Depending on the severity of your sprain, you will need to rest it partially or completely for several days. Frisco podiatrist Dr. Verville may even prescribe you crutches so you can still get around without bearing any weight on the affected ankle. 2 Ice: Icing your sprained ankle can decrease swelling, bruising, pain and muscle spasms. You should ice your ankle for 20 minutes at a time, every 2 to 4 hours, for the first 1 to 3 days of your injury, or longer depending on your Frisco podiatrist’s recommendation. 3 Compression: Wrapping your ankle with a bandage, tape or brace is an excellent way to reduce swelling and bruising. How long you need to wrap your ankle will depend on the severity of your sprain. You may only need to wrap your ankle for a day or two, or your podiatrist may recommend wrapping your ankle for a week or longer. 4 Elevation: Lying down and using pillows to raise your ankle at or above the level of your heart will help reduce swelling or bruising. Your podiatrist may recommend elevation for 3 or more days.
What happens if you sprain your ankle?
If you have a moderate to severe ankle sprain, your podiatrist may notice pain and tenderness. Often swelling, bruising, coldness or numbness in the foot too. Your may be unable to walk or bear weight on your ankle, and have stiffness also.
Can you play sports with a sprained ankle?
As such, your ability to resume normal activities, including playing sports or running, is going to depend on the severity of your individual ankle sprain and how effective the RICE treatment is.
What is the treatment for ankle sprains?
Treatment Options for Ankle Sprains. At the Centeno-Schultz Clinic, treatment options for ankle injuries include PRP and stem cells. PRP is rich in growth factors that can improve blood flow and accelerated healing.
What are the symptoms of a sprained ankle?
Ankle swelling, tenderness and difficulty walking on the ankle are all symptoms suggestive of an ankle sprain. There are specific manual tests to determine the integrity of your ankle ligaments. At the Centeno-Schultz Clinic, ultrasound is used in the evaluation of all ankle injuries.
Why does my ankle swell after a sprain?
Most likely your continued ankle swelling is due to joint instability.
What is ankle sprain?
What Is an Ankle Sprain? An ankle sprain is one of the most common musculoskeletal injuries. The incidence is 2.15 per 1000 person-years in the United States (1). There is a higher incidence of ankle sprains in females compared to males, children compared to adolescents, and adolescents compared to adults ...
Why does my ankle swell?
The most common cause of persistent swelling is instability of the ankle joint due to laxity or injury to the supporting ligaments.
What is the most common ligament injury in the ankle?
The most common ankle sprain involves the ligaments on the outside of the ankle (3). The outside of the ankle is also referred to as lateral. Said another way, lateral ankle ligament injuries are the most common. There are three principal ligaments on the outside of the ankle. ATF: Anterior Talo-Fibular Ligament.
Can ankle sprains cause swelling?
So your persistent ankle swelling after an ankle sprain is a warning sign. If left untreated patients can develop chronic lateral ankle instability. Approximately 10-30% of patients with lateral sprains develop chronic ankle instability (10).
How to improve ankle strength?
Encourage the flow of the first wave of Macrophages to remove cellular debris. Encourage a second wave of Macrophages to repair and regenerate healthy tissue in the ankle. Dramatically reduce pain quickly. Significantly improve ankle stability. Significantly improve ankle strength.
What is a grade 2 ankle sprain?
Grade 2 Ankle Sprain. Symptoms. A grade 2 ankle sprain is considered a moderate injury. It is not as severe as a grade 3, but definitely more serious than a grade 1 sprain. Grade 2 usually means partial tearing of the ligaments in the ankle. Of course, before you do anything else, you should get an x-ray to rule out a fracture.
Can you walk with a torn ligament in your ankle?
Partial tearing of ankle ligaments. Ankle is somewhat unstable. Moderate amount of pain, bruising and swelling. In the first few days, walking should be possible , although probably difficult and painful. You should be able to move the ankle somewhat, but you can expect some pain, especially at certain angles of movement.
Can you ice your ankle?
But, before we get to the details of a good ankle rehab program, one more quick warning… do NOT ice your ankle, unless your doctor specifically tells you to do it. Recent studies show that ice works as a short term pain reliever, but it’s absolutely horrible for healing your ankle (or any injury for that matter).
Can a grade 2 ankle sprain heal itself?
Before we begin on the treatment, just remember that whatever you do, a grade 2 ankle sprain cannot heal itself. That means resting it for a long time will not heal the ankle.