High ankle sprain treatments
- Compression. Wrapping your leg with a light compression bandage and elevating it, in addition to icing, can also help relieve pain and swelling.
- Anti-inflammatory and pain medication. Taking anti-inflammatory over-the-counter medicines like naproxen (Aleve) or ibuprofen (Advil) can help reduce inflammation and pain at the injury site.
- Rest. ...
- Strengthen. ...
Full Answer
What is the normal recovery time for a sprained ankle?
Sep 26, 2016 · - Side stepping with band resistance (knees to ankles), Theraband four ways (band around non-affected ankle, kick in 4 directions, stand on affected) Goals of Phase: 1. Progress to full active and passive ROM, normalize joint mobility 2. Improve muscular strength and endurance 3.
How to reduce recovery time for a sprained ankle?
A recent survey of professionals who frequently treat high-level athletes with syndesmotic ankle sprains suggests that current management of high ankle sprains includes a range of rehabilitation approaches that extends from treating people with this injury exactly the same as those with lateral ankle sprains to treating all patients diagnosed with distal tibiofibular …
What are the best exercises for ankle sprain?
Feb 16, 2022 · What is the fastest way to heal a high ankle sprain? Treatment . Rest. Avoid activities that cause pain, swelling or discomfort. Ice. Use an ice pack or ice slush bath immediately for 15 to 20 minutes and repeat every two to …
What are home remedies for Sprained Ankle?
Feb 08, 2007 · Range-of-motion, stretching, and ankle strengthening: First 1–2 weeks Flexes. Rest the heel of the injured foot on the floor. Pull your toes and foot toward your body as far as possible. Release. Then point them away from the body as far as possible. Release. Repeat as often as possible in the first week. Ankle alphabet.
What is the fastest way to heal a high ankle sprain?
TreatmentRest. Avoid activities that cause pain, swelling or discomfort.Ice. Use an ice pack or ice slush bath immediately for 15 to 20 minutes and repeat every two to three hours while you're awake. ... Compression. To help stop swelling, compress the ankle with an elastic bandage until the swelling stops. ... Elevation.Apr 27, 2021
How long does a high ankle sprain take to heal?
It might take you six to eight weeks to recover from a high ankle sprain. If you're an athlete, your return to play might take an even longer time. Low ankle sprains generally heal quicker than this.
Can I exercise with a high ankle sprain?
For minor or moderate sprains, most people can start exercising their sprained ankle after a few days of rest. Simple motion exercises and strength training are essential to help the ankle heal properly.May 12, 2020
Why do high ankle sprains take longer to heal?
Physical therapy then follows for an encouraged range of motion, strength and stability and a return to sports and activities. These ligaments heal reliably without any long-term problems if the entire syndesmosis has not been torn. These ligament injuries take longer to heal than typical low ankle sprains.
Is a high ankle sprain worse than a break?
Higher grade injuries can result in chronic joint instability and pain which may require surgical repair. A fracture is an injury to a bone when the tissue of the bone is broken. Many fractures will as strong as it was originally therefore, higher grade sprains can be worse than a fracture.
What's the difference between an ankle sprain and a high ankle sprain?
Lateral sprains are caused by the foot turning inward, whereas high ankle sprains are the result of the foot being forced outward. Also, the prognosis for a high ankle sprain is usually worse when compared to a low ankle sprain, and it often takes longer to heal or to return to play or competition.Jun 26, 2019
How do I strengthen my high ankles?
Put the leg you want to stretch about a step behind your other leg. Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg. Hold the stretch for 15 to 30 seconds. Repeat 2 to 4 times.
Should you massage a sprained ankle?
Massage the ankle Massage is a great way to alleviate pain and increase blood flow to the injured area. For less serious injuries, do your own massage at home. If the ankle is too painful, consult a qualified massage therapist.Aug 10, 2021
Should I stretch a sprained ankle?
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.
Which ligament is damaged in a high ankle sprain?
So a high ankle sprain involves damage to a band of ligament tissue that connects the fibula and tibia called the Interosseous Membrane and damage to other ligaments such as the posterior and anterior Tibio-Fibular ligaments. Another part that can be damaged is the capsule that surrounds the ankle joint.
How painful is a high ankle sprain?
What are the symptoms of a high ankle sprain? You will typically feel pain that radiates up your leg from the ankle. Each step you take may be quite painful, and the pain is usually even worse if you move your foot in the same way as when the injury occurred.May 30, 2019
What is syndesmosis ankle?
The syndesmosis is a fibrous joint held together by ligaments. It's located near the ankle joint, between the tibia, or shinbone, and the distal fibula, or outside leg bone. That's why it's also called the distal tibiofibular syndesmosis.Nov 25, 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 to do if ankle sprain isn't treated?
That treatment will depend on the extent of injury: A mild injury in which the ankle joint can function normally typically can be treated with basic care, perhaps a splint, boot, or walking cast, and physical therapy.
What is the procedure for a high ankle sprain?
When a high ankle sprain is so severe the ankle is no longer stable, as in cases in which an affected ligament is completely torn, corrective surgery is usually necessary.
What is a high ankle sprain?
A high ankle sprain is an injury to the syndesmotic ligament complex that connects and stabilizes the bones of the lower leg, the tibia (shin bone) and fibula. Syndesmotic injuries occur when the ankle is forcefully twisted outward (an external rotation injury) or when the leg twists inward while the foot is planted.
How to reduce swelling in lower leg after a sprain?
Compression: Wrap the lower leg with an elastic bandage to minimize swelling. The bandage should be snug but not tight enough to cut off circulation.
How to help a swollen foot?
Elevation: Sit or lie down with your foot propped up above the level of the heart to reduce swelling and pain. Keeping the joint as still as possible will facilitate healing. This can be done with a brace, splint, or cast—usually paired with crutches if moving about is unavoidable.
Is a high ankle sprain more complicated than a regular ankle sprain?
A high ankle sprain tends to be more complicated and challenging to treat than a "regular" ankle sprain. These injuries are common among athletes who engage in high-impact sports such as football, hockey, basketball, and lacrosse.
What is a high ankle sprain?
A high ankle sprain is a significant injury and can sideline an athlete much longer than a typical ankle sprain. Ankle injuries are one of the most common injuries in sports constituting approximately 10% of all acute injuries that are treated by physicians. A sprained ankle can occur on the lateral side of the ankle which is (most common), the medial side of the ankle (least common) or can occur as a syndesmotic sprain when the ligaments between the distal tibia and fibula are injured, also known as a high ankle sprain.
How long does it take to recover from a sprain ankle?
ALL ANKLE SPRAINS ARE NOT THE SAME. Recovery from a mild ankle sprain may take several days whereas recovery from a severe high ankle sprain may take several months. In contrast, recovery from a partial syndesmosis rupture may take several months whereas recovery from a full rupture may take up to six months.
What is syndesmosis fracture?
Syndesmosis ruptures are also associated with specific types of ankle fractures. Distal fibula fractures are associated with syndesmosis ruptures 50% of the time and are usually caused by external rotation of the foot/ankle.
What is the relationship between the distal tibia and the fibula?
The distal tibia and fibula are held tightly together by the syndesmosis membrane, and the anterior and posterior tibiofibular ligaments. A syndesmotic sprain or high ankle sprain is an injury to the distal tibiofibular syndesmosis with possible disruption of the distal tibiofibular ligaments and interosseous membrane.
What is the membrane that secures the tibia and fibula to the talus?
This membrane secures the two bones and helps stabilize the tibia and fibula to the talus forming the talocrural joint (primary ankle joint) also known as the ankle mortise. This joint is responsible for dorsiflexion and plantarflexion (movements up and down of the foot).
What happens when you twist your ankles in a ski accident?
Syndesmotic injuries can also occur in skiing accidents when the foot is stabilized in the boot and the body rotates as during a fall when the bindings do not release. The force of the body twisting initially tears the ankle ligaments.
How to reduce the incidence of ankle injuries?
The following can be done by the athlete to try to reduce the incidence of ankle injuries: • Maintain strong ankle muscles by strengthening them regularly with ankle band exercises performing 3 sets of 10 repetitions in all four ankle directions. • Wear proper, well-fitted shoes appropriate for the sport.
Prevalence of High Ankle Sprains
High ankle sprains can be a challenging injury to overcome. Sometimes difficult to diagnose accurately, if initially mismanaged, it may lead to chronic issues, including persistent pain, instability, and prolonged recovery.
High Ankle Sprain: Where At The Ankle Does This Occur?
In contrast to a lateral ankle sprain, high ankle sprains occur higher up the foot, above the ankle joint. The distal tibiofibular syndesmosis is an area of connective tissues that enhances the stability of the talocrural (ankle) joint.
Why The Longer Healing Times Than Lateral Ankle Sprains?
So why the longer healing and return to play/function time in comparison to a lateral ankle sprain? There are a couple of reasons. The first being is there usually is a longer, more frequent period of immobilization for high ankle sprains to respect the healing process.
High Ankle Sprains: Mechanism of Injury and Risk Factors
Forced External Rotation: Twisting outwards of the ankle is the most common mechanism of injury for a high ankle sprain. What happens during this external rotation motion coupled with a high amount of force is that the talus (ankle bone) causes a separation of the distal tibia and fibula.
Grades of High Ankle Sprains
Depending on the severity of a high ankle sprain, it will dictate prognosis as well as treatment approaches.
High Ankle Sprain: The Role of Imaging in Proper Diagnosis
There is a combination of clinical examination tests that can be performed by a practitioner, in addition to specific imaging of the foot/ankle when deemed medically necessary.
The Early Phase
Immobiliz e and Protect: There usually is a period of immobilization and protection of the injured site. As with any tissue injury, you will want to avoid directions of movement that could strain soft tissue, which is external rotation and excessive dorsiflexion after this injury.
What to do if you have a sprained ankle?
Once you have a good range of motion and can comfortably bear weight on your sprained ankle, it’s time for the next step — strengthening exercises. These exercises require a resistance band. This is a simple elastic band that you can get from a sporting goods store, online, or a physical therapist’s office. 8.
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 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 stretch your toes?
Sit on the floor with your leg stretched out in front of you. Wrap a towel or strap around the ball of your foot. Pull back on the towel so your toes move toward you. Hold the stretch for 15 to 30 seconds. Don’t over do it.
How to get rid of a swollen toe?
Place a small towel on the floor in front of you while you sit in a hard chair. With your shoes and socks off, gently grab the towel with your toes, scrunch it up, and count to 5. Then release the towel and repeat. Do this 8 to 10 times— or less if you feel pain.
How long does it take for a sprained ankle to heal?
Healing from a high ankle sprain can take anywhere from six weeks to three months — sometimes even more. Healing time depends on how badly you’ve injured the soft tissue and if there was any bone damage.
What is the most common type of ankle sprain?
Low ankle sprains are the most common type of ankle sprain. They happen when you rotate or twist your ankle toward the inside of your leg, which causes the ligaments on the outside of your ankle to tear or stretch.
Home Remedies and Lifestyle
Over-The-Counter (OTC) Therapies
- To alleviate pain and ease swelling and inflammation caused by a high ankle sprain over-the-counter pain medications should be adequate. Options include: 1. Non-steroidal anti-inflammatory drugs such as Advil or Motrin B (ibuprofen) 2. Tylenol (acetaminophen) 3. Aleve (naproxen) Your healthcare provider can help you decide which pain reliever is likely to work best for you based o…
Surgeries and Specialist-Driven Procedures
- When a high ankle sprain is so severe the ankle is no longer stable, as in cases in which an affected ligament is completely torn, corrective surgery is usually necessary. The standard procedure for repairing and stabilizing a severe high ankle sprain involves placing one or two screws between the tibia and fibula to hold the two bones together, which relieves pressure on t…
A Word from Verywell
- A high ankle sprain tends to be more complicated and challenging to treat than a "regular" ankle sprain. These injuries are common among athletes who engage in high-impact sports such as football, hockey, basketball, and lacrosse. Players should be especially cautious about returning to their sport, waiting until their healthcare provider and/or physical therapist give them the green li…