how soon after ankle sprain can i rehab

How long does it take for sprained ankle to recover?

Dec 23, 2019 · 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 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?

Physical Therapy after an Ankle Sprain. Rehab after an ankle sprain depends on the severity. Early on, you must control pain and swelling. Therefore, compressive dressings, ice, rest, and elevation are a good starting point. As stated above, you may …

How to start walking on a sprained ankle?

Nov 10, 2021 · Grade I = mild ankle sprain, 2-4 week recovery. In regards to a grade I injury, the anterior talofibular ligament (ATFL) is involved. This is the ligament that is most commonly sprained with lateral ankle sprains. Grade II = moderate ankle sprain, 1-2 month recovery.

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 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.

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.

Can a sprained ankle heal in 3 days?

Most ankle sprains are mild and only need ice and elevation. Mild sprains typically begin to feel better in a few days to a week and heal by six weeks. More severe ankle sprains could take more than a few weeks or months to fully recover.Apr 22, 2019

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 gets injured?

Depending on the severity of the sprain, the most common ligament injured is the anterior talo-fibular ligament. With more severe sprains, the calcaneofibular ligament gets sprained as well. It is worth noting that you can also suffer a “high ankle sprain” or syndesmotic sprain.

What is the cause of ankle sprains?

Most inversion ankle sprains occur when you “roll” the ankle some way, like we described above. As a result, there is lots of pain and often an inability to walk without a limp.

Do you need X-rays after an ankle sprain?

Ankle sprains are an injury that get way too many X-rays. Granted, it’s good to be cautious, but many people sit for hours in an emergency room waiting for an X-ray that many times is unnecessary. The Ottawa Ankle Rules are a reliable method of determining if an X-ray is necessary.

Should I use crutches?

Maybe. If you are limping around, then you should. Limping creates more problems and delays proper healing. You may not need two crutches, one may do the trick. The key is no limping. FYI – if you use one crutch, it should go on the OPPOSITE side of your injury! Yes, it’s true.

Do I need rehab?

You may think we’re a little biased, but this is a resounding YES! Without rehab, the ligament heals improperly, you won’t have your full strength and balance, and may not even get your full motion back. Even a few visits to learn the best exercises are a good idea.

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 to recover from ankle injury?

The first step toward recovery is to regain normal ankle mobility. 3  Mobility can be limited by pain and swelling; therefore, in order to effectively treat restricted motion, try to address pain and swelling. After ankle injuries, range-of-motion activity should start as soon as possible. 4  Rarely do injuries require immobilization (as in a cast or boot), since most injuries can be treated with early motion exercises. Check with your doctor to determine when it's okay to start motion activities.

How to treat a sprained ankle?

The early treatment of an ankle sprain is the "RICE" method of treatment. 3  This is focused on reducing ankle swelling and alleviating pain: 1 Rest: The first 24-48 hours after the injury is considered a critical treatment period and activities need to be limited. Gradually put as much weight on the involved ankle as tolerated and discontinue crutch use when you can walk without a limp. 2 Ice: Ice application is effective to reduce swelling and alleviate pain. While ice packs can be helpful, there are special ice wraps that are made to mold to the joint. 3 Compression: Use compression in the early phase of ankle sprain treatment. Using an Ace bandage, wrap the ankle from the toes all the way up to the top of the calf muscle, overlapping the elastic wrap by one-half of the width of the wrap. The wrap should be snug, but not cutting off circulation to the foot. 4 Elevation: Keep your sprained ankle higher than your heart as often as possible. This can also help to dramatically reduce swelling. Keep in mind, propping your ankle on a chair while you are sitting up does not elevate above your heart.

What are some exercises that strengthen muscles?

Basic strengthening activities include work with resistance bands, toe raises, and lunges. 2  Working with a physical therapist is often beneficial to allow the therapist to target specific muscles that may have been injured. 4.

How to reduce swelling in ankle?

Gradually put as much weight on the involved ankle as tolerated and discontinue crutch use when you can walk without a limp. Ice: Ice application is effective to reduce swelling and alleviate pain. While ice packs can be helpful, there are special ice wraps that are made to mold to the joint.

What is the word used to describe your body's ability to sense the position of a joint?

Proprioception is the word used to describe your body's ability to sense the position of a joint. 5  For example, when you close your eyes, you can feel the position of your body without necessarily looking to see the position of your body. Proprioception also helps control the position of your body.

What is the final step in recovery from ankle injury?

3  This may include drills aimed at cutting, pivoting, or jumping, such as those that mimic movements of your chosen sport. It is important to perform these activities in a simulated environment before returning to your normal sports activities.

How to prevent ankle sprain?

Strengthening Exercises. Once motion has been achieved and swelling and pain are reduced, you should start strengthening the ankle. 3  Following an injury such as a sprain, the ankle will be weak and susceptible to reinjury. Ankle-strengthening exercises can help prevent reinjury and return you to normal activities.

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.

Step 1: Apply Ice

As with other sprains and strains, first stabilize the area—i.e., rest it with no movement and no weight-bearing pressure—then immediately apply ice to decrease inflammation and minimize soreness.

Step 2: Employ Mood-Boosting Dynamic Rest on Non-Consecutive Days

I don’t have to tell you how much of a downer a sprained ankle is. But allowing yourself to wallow in despair during the rehab process is a poor choice. So, while you’re sitting around, passively rest the injured area.

Step 3: Swim

Swimming is an excellent non-weight-bearing dynamic rest activity you can do without harming your sprained ankle during the first few days of rehabilitation.

Step 4: Exercise the Healthy Leg

This ultimately depends on the nature of the sprain, because your athletic trainer or physician may have suggested crutches, and you’re not stationary all day. However, if you can get to a leg press machine in the weight room, maintain your lower-body fitness by doing three sets of 10 Single-Leg Presses (at 80% RM) with the healthy foot.

Step 5: Perform Seated Up and Down Ankle Range of Motion Exercise

With a minor sprain, while seated try slowly moving the injured foot up toward you (dorsiflexion) and then down (plantar flexion) to promote circulation and help restore range of motion. Avoid lateral rotation so as not to inflame the ligaments. Do this for three sets of five reps.

Step 6: Ride the Stationary Bike

After the ice treatment phase, and in addition to upper-body and single-leg lower-body dynamic rest exercises and the gentle range of motion exercise, medical professionals may advise riding a stationary bike (with the resistance level set low) to test the ankle with a non-weight-bearing exercise.

Step 7: Walk

Perhaps the most difficult “step” of the rehab period, especially from a mental standpoint, is testing the ankle by taking those first weight-bearing steps after days or perhaps weeks of treatment. Think of it as learning to walk all over again.

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.

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 is the most common injury in athletics?

Ankle Sprains. Ankle sprains are one of the most common athletic injuries. Not only just in athletics but also with activities of daily living. We are all human, things happen! Missing a step, stepping into a pothole, or twisting your ankle – next thing you know your ankle swells up like a balloon!

Can ankle sprains be treated conservatively?

Ankle sprains are very frequent, and often times are treated conservatively . The quick swelling and pain as well as difficulty with walking may have you fearing the worst: a fracture. Luckily, the Ottawa Ankle Rules are a highly effective, quick, evidence-based screening tool that can save you the energy, time, and money of avoiding an X-Ray! It is always smart to receive a proper evaluation and diagnosis from a trained healthcare professional who can outline the best road to recovery for you specifically while also ensuring you receive the correct diagnosis!

How long does it take for a sprained ankle to stop running?

I would expect a Grade I ankle sprain to stop you from running for 1-2 weeks, even if resting and protecting the joint allows the majority of your pain to ease in the first few days of the injury.

What is a high ankle sprain?

Just to recap: a sprain is an injury to a ligament (or ligaments) that cross a joint; the tissues that connect one bone to another.

Can you run on a sprained ankle?

You should not run on a sprained ankle if pain or swelling is present. As you recover from an ankle sprain, you can begin running after an ankle sprain once you have regained full range of motion and strength at the ankle joint, compared to the uninjured ankle. To help you decide whether you can safely continue to run after a sprained ankle, ...

Who is James Dunne?

James Dunne. Having trained as a sports rehabilitation therapist, James now works exclusively with distance runners, helping athletes from beginner to pro to run stronger and pain free. Check out James' marathon training plan for beginners [PDF].