Generally, you can begin range-of-motion and stretching exercises within the first 48 hours and should continue until you're as free of pain as you were before your sprain. Start to exercise seated on a chair or on the floor. As your sprained ankle improves, you can progress to standing exercises.
How long does a Grade 2 sprained ankle take to heal?
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.
Is an ankle sprain rehab program right for You?
Nov 10, 2021 · Early Lateral Ankle Sprain Rehab Exercises. 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!
How long should you rest a 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.
When can you run with a sprained ankle?
Sep 19, 2019 · Stand with both feet parallel, slightly more weight through the painful side. Slowly raise both heels and go up onto tip-toes, then slowly lower your heels to the start position. Try to keep the same weight distribution throughout the whole movement. Repeat number 2 and hold the heel raise for up to 10 seconds.
What to do after ankle sprain?
The old adage of Rest, Ice, Compression, and Elevation (RICE) for ankle sprain rehab is far outdated. Complete rest is one of the worst things you can do following an ankle sprain, and instead, a new acronym called P.O.L.I.C.E is now the recommendation. Rest is replaced by P rotection, and O ptimal L oading. This means that early on, we need to protect the injured areas by not over-stressing the tissues, but still apply healthy sub-maximal loads to the tissues that actually stimulate the healing process. More on these exact exercises in a bit, but make sure you watched the video at the beginning of this article to learn how to safely progress exercises!
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 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.
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 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 ...
Is it easier to sprain the medial or lateral ankle ligaments?
It is much easier to sprain the lateral ankle ligaments versus the medial ankle ligaments or the structures involved in high ankle sprains because of the common mechanism of injury (rolling the ankle) and the lateral ligaments are simply inferior in comparison when it comes to their quantity and design. Up to 70% of the general population have ...
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!
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.
How to tell if you have a grade 2 sprained ankle?
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.
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.
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.
Can you rest your ankle after a sprained ankle?
However, if you’ve done significant damage to the ankle, you could be resting it for a while. Here’s a breakdown of what sprained ankle recovery time looks like, and what you should expect if you sprain your ankle.
Can you treat a grade 2 ankle tear?
A grade 2 sprained ankle should not be treated at home unless you or someone who can care for you is a medical professional. Grade 2 sprained ankles often involve a partial tear in ligaments. Several things, such as too much pressure or even a minor second injury, can severely compound the ligament tear.
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 long does it take to recover from a sprain?
You can usually begin movement or very light exercises within three days of the injury. Recovery time depends on the severity of the sprain, your age, and your general physical health. Last medically reviewed on February 15, 2019.
How long after ankle sprain can you do exercises?
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. Listen to your own body, and follow your doctor’s advice. For the first few days, you’ll need to rest and apply an ice pack to your injured ankle ...
How to get a foot to stop hurting?
Stand on your injured foot, lift the other foot off the floor behind you, and try to maintain your balance. Use a countertop or chair back for support if you feel unsteady. Try to hold this for a few seconds at first. Then build up to 30 seconds and 1 minute, if you can. 13.
How to use resistance band for leg?
Tie your resistance band around a heavy object such as a desk or table leg. While sitting on the floor, hook your toes and upper foot into the band. Now, slowly pull your foot back towards you and return it to vertical position. Repeat this 10 times.
How to stretch ankles with a towel?
Prop up your ankle with a rolled-up towel or swimming noodle to keep your heel off the floor. Place the elastic band around the ball of your foot and hold the two ends. Now slowly push your ankle forward like you’re pointing your toe. Then slowly bring it back. Repeat this 10 times. Don’t use the band if there is any pain, or if your ankle feels wobbly.
How to get rid of ankle pain?
7. One-leg balance. With your hands on a wall, countertop, or chair back, lift up your good leg behind you so that your weight rests on the leg with the injured ankle. Try to hold this for 20 to 30 seconds.
How to stretch ankle ligaments?
Knee motion. Sit in a chair with your foot flat on the floor. Keeping your foot on the floor, slowly move your knee from side to side for 2 to 3 minutes. This stretches and relaxes the ligaments around your ankle. 3. Towel and tissue scrunches.
How to help a sprain ankle?
Stretches for Ankle Sprains. These exercises will work to increase range of motion, help reduce swelling, and prevent the Achilles tendon and calf muscles becoming too tight. The Achilles tendon attaches the muscles of your calf to the heel bone, where it merges into the plantar fascia.
How to strengthen a sprained ankle?
Once your range of movement has improved and you can comfortable weight bear through the sprained ankle, you should start the strengthening exercises. Ideally you would use a resistance band, but if you are unable you could use a towel, belt, dressing gown cord, piece of rope, or whatever is long enough to hold onto and resist movements. If you are using a resistance band, start with the lightest resistance possible and only increase resistance when there is no longer discomfort caused by the exercise.
How to stop ankle pain from moving?
When the pain in your ankle starts to increase you should sit and rest until the pain reduces again. Elevate your foot and use ice on the area of pain for 10-15 minutes (ensure no direct contact with the ice and skin and check skin regularly.
How to do a resisted dorsi flexion?
Resisted Dorsi-flexion: Tie your band to a table leg or something sturdy and sit on the floor. Loop the band over the end of your foot and move your ankle so your toes move towards you. Initially do not hold the foot up position, but as a progression you should hold the resisted position for 5 seconds.
How to keep ankle off of floor?
Sit on the floor with a cushion or towel under your lower leg to keep your ankle off of the floor. Put the band around the ball of your foot and push away whilst holding on to it. Initially do not hold the foot down position, but as a progression you should hold the resisted position for 5 seconds.
How to stretch ankle and calf?
Calf and Ankle Stretch: Standing with your feet flat, take a small step back with the injured foot and repeat the above exercise. This will intensify the stretch in the calf and ankle so only move the foot back by a small amount each time.
What to do if you have a large amount of pain, swelling and/or bruising?
You may require an x-ray to investigate for any fractures, especially if the injury is a result of trauma.
How long does it take to recover from a grade 2 ankle sprain?
Grade 2 sprains involve stretching of the ligaments, but they stay intact. Running can often resume within three to four weeks after these injuries. Grade 3 ankle sprains are the most severe, causing a full ligament tear.
How long can you be out of running after a sprain?
Depending on how bad your injury was, you might be out of the running game for only a couple of weeks or up to several months. However, there are other exercises you can do to improve your mobility and strength during ...
What percentage of ankle sprains occur from rolling the ankle inward?
Ankle sprains are a common trauma injury, particularly among athletes. According to Physiopedia, 85 percent of ankle sprains occur from rolling the ankle inward, damaging ligaments on the outside of your ankle.
How long does a sprained ankle last?
Soft tissue injuries, such as a sprained ankle, heal in three phases — the acute or inflammatory phase, the subacute or proliferative phase, and the maturation or remodeling phase. The acute phase typically only lasts for three days after injury. The subacute phase begins at day 4 and lasts for about three weeks.
How to get your ankle used to running?
Practice weight shifts to get your ankle used to bearing weight in preparation for running after ankle injury. HOW TO DO IT: Stand with your feet hip-width apart. Shift your body weight side to side, then forward and back, 10 times each. Progress from two crutches to one, using it on the opposite side from your injury.
How to get back into running?
Ease back into running by jogging at a slow pace. Consider low-intensity interval training, such as jogging for 30 seconds, followed by one minute of walking. Start with short sessions, such as 15 minutes, adding a few minutes to each subsequent workout.
How to get a sprained ankle to stop hurting?
Practice standing on uneven surfaces , such as a pillow, and standing with your eyes closed. Begin on both feet and progress to standing only on your injured ankle. Continue these exercises until the time that you can balance on one foot is equal on both sides.
How long does it take for a sprain to heal?
The RICE method (rest, ice, compression, and elevation) is the most effective response for most injuries for the first 24 to 48 hours.
How to get your ankle to heal?
As your ankle heals in the second and third week, add in slow foot rotation by spelling all the letters of the alphabet in the air with your foot in an elevated position.
How to heal a knee injury?
The knee should be protected with a short-hinged brace for 3 to 6 weeks , depending upon the severity of the injury. Crutches and restricted weight bearing may be needed, as instructed by the doctor. Apply ice to control swelling. Elevate the leg and use elastic stockings if the leg is swollen. As the pain lessens and the swelling decreases, try to gradually regain knee motion. Avoid pivoting or twisting the knee because it might be unstable and give out. Be careful getting out of cars, or catching your toe on a rug. When walking, bear weight according to your doctor’s instructions.
How to straighten knees?
Standing sideways to the step, slowly step up onto the step and slowly straighten the knee using the quadriceps muscles. Slowly lower the opposite foot to touch the floor. Do not land on the floor, just touch gently and repeat the step up.
How to regain range of motion in shoulder?
Mobility exercises to regain range of movement in the shoulder joint should begin as soon as they can be done pain-free. Pendulum exercises are the first priority, especially if it is a serious tear or following surgery.
What is the acute phase of rotator cuff rehabilitation?
Rehabilitation of rotator cuff injuries consists of four elements; acute phase (immediately post-injury), recovery phase, functional phase and finally returning to full training and competition.
How to improve scapular control?
Scapular control is progressed with balance board exercises on your hands, press up type exercises and ball catch and return exercises.
How much range of motion does an injured arm have?
The recovery phase begins when the initial pain and inflammation have gone and most normal daily activities are pain-free and the injured arm has at least 75% range of movement compared to the uninjured one.
Can you rest a rotator cuff tear?
Depending on how bad the injury is rest can be active rest where you simply avoid movements or activities which cause pain (specific weight training exercises or racket sports for example), but for more severe rotator cuff tears a sling to immobilize the shoulder joint may be required.
