Rehabbing Ankle Sprain
- Rest. The first step in how to rehab a sprained ankle is resting it. Get off your feet. Rest prevents any further...
- Use a Cane or Crutches. Purchase a cane or some crutches to get around. You don’t want to rely solely on your balance...
- Ice Applying. Apply ice directly to your ankle during this time frame. Ice temporarily restricts the blood...
Full Answer
How to speed up recovery from a sprained ankle?
Feb 08, 2007 · How to treat a sprained ankle. The first goal is to decrease pain and swelling and protect the ligaments from further injury. This usually means adopting the classic RICE regimen — rest, ice, compression, and elevation. If you have severe pain and swelling, rest your ankle as much as possible for the first 24–48 hours.
What is the normal recovery time for a sprained ankle?
Place a rolled towel under the ball of your foot, holding the towel at both ends. Gently pull the towel toward you while keeping your knee straight. Hold this position for 15 to 30 seconds, and repeat 2 to 4 times. In moderate to severe ankle sprains, it may be too painful at first to pull your toes far enough to feel a stretch in your calf.
What is the best treatment for a sprained ankle?
Jan 26, 2022 · The RICE (rest, ice, compression, elevation) technique is used to reduce pain, swelling, bruising, and stiffness associated with a sprained ankle. It also helps prevent complications such as muscle cramps, infections, and bone fractures. R – Rest your ankle until swelling subsides.
What exercises help if you have a sprained ankle?
May 20, 2020 · Inversion ankle sprains are one of the most common orthopedic conditions and can lead to long-term impairments including ongoing pain, stiffness and gait abn...
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
When should you start rehabbing a sprained ankle?
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 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 do you rehab a sprained ankle?
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Is it good to exercise a sprained ankle?
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
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
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
Should I wrap a sprained ankle at night?
Compression -- Wrapping a stretchable elastic bandage around your foot and ankle can help minimize swelling after injury. If you're going to wrap your ankle, it is best to put the bandage on first thing in the morning, and then take it off at bedtime.Dec 10, 2020
Is it OK to stretch a sprained ankle?
Ankle exercises and stretches after a sprain Balance and stability training, as well as stretches designed to improve flexibility and range of motion, are especially helpful. The sooner you're able to start exercising your foot, the better. This will help promote healing. But don't overdo it!
Should you massage 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
Is walking good for 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 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.
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.
Is it necessary to have surgery for ankle sprain?
Surgical treatment of an ankle sprain is seldom necessary. In most people, including athletes, surgery is reserved for the few patients who despite appropriate treatment described above, have recurrent ankle instability and sprains. 3 When surgery is performed, typically ligaments that are no longer supporting the ankle adequately are reconstructed in order to provide more stability to the joint.
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.
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 get rid of a swollen thigh?
Start by sitting with your foot flat on the floor and pushing it outward againstan immovable object such as the wall or heavy furniture. Hold for about 6seconds, then relax.
Can a sprained ankle cause long term pain?
Ankle sprains are common injuries that can result in lifelong problems. Some people with repeatedor severe sprains can develop long-term joint pain and weakness. Treating a sprained ankle canhelp prevent ongoing ankle problems.
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 move ankles in all directions?
This gentle exercise helps you to move your ankle in all directions. 2. 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.
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.
What is the Achilles tendon?
Your Achilles tendon attaches the muscles of your calf to your heel bone, passing behind your ankle. Stretching your Achilles tendon is the next set of exercises to take up as soon as you can.
How long does it take to heal an ankle injury?
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 for 10 to 15 minutes every few hours.
What is the key part of rehab?
A key part of rehab is regaining control of your muscles. When you have a sprain, nerve fibers are damaged. As you recover strength, your brain has to regain its sense of where your ankle is and how precisely to move it. This sense is called proprioception.
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 heal a sprained ankle?
Massage works wonders as a remedy for how to rehab a sprained ankle. Ask your spouse to massage your ankle. Massage also helps stimulate blood flow and healing. It can also flush out toxins that are hindering you from fully recovering. Make an appointment with a massage therapist for the best treatment. You can also hire a physical therapist. They usually know more about how to rehab a sprained ankle. A physical therapist will help you stretch your ankle and increase your mobility. She may also prescribe some exercises to enhance your recovery.
How to treat a swollen ankle?
Ice temporarily restricts the blood vessels, limiting the flow of blood and lymphatic fluid to the area. Never apply the ice itself directly to your skin. Wrap it in a towel or ice pack. You can also use ice pack slings to surround your ankle, securing the apparatus with the Velcro straps. Inflammation may be all around your ankle, so it is best to apply the ice all around it. Another option is putting ice in a large pan, adding water and soaking your injury. The cold water is very penetrating. However, limit the amount of ice you use or you may subject you to frostbite. Use the ice every four hours throughout the day.
How to heal a sprained ankle?
approach for the first two or three days: 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 three hours while you're awake.
What is the best medicine for a sprained ankle?
In most cases, over-the-counter pain relievers — such as ibuprofen (Advil, Motrin IB, others) or naproxen sodium (Aleve, others) or acetaminophen (Tylenol, others) — are enough to manage the pain of a sprained ankle.
Why is balance and stability important?
Balance and stability training is especially important to retrain the ankle muscles to work together to support the joint and to help prevent recurrent sprains. These exercises may involve various degrees of balance challenge, such as standing on one leg.
What does a physical exam for a foot injury look for?
During a physical, your doctor will examine your ankle, foot and lower leg. The doctor will touch the skin around the injury to check for points of tenderness and move your foot to check the range of motion and to understand what positions cause discomfort or pain.
When is surgery performed on ankle?
In rare cases, surgery is performed when the injury doesn't heal or the ankle remains unstable after a long period of physical therapy and rehabilitative exercise. Surgery may be performed to:
How to stop swelling in ankle?
To help stop swelling, compress the ankle with an elastic bandage until the swelling stops. Don't hinder circulation by wrapping too tightly. Begin wrapping at the end farthest from your heart. Elevation. To reduce swelling, elevate your ankle above the level of your heart, especially at night.
How to restore ankle range of motion?
Therapy. Once the swelling and pain is lessened enough to resume movement, your doctor will ask you to begin a series of exercises to restore your ankle's range of motion, strength, flexibility and stability. Your doctor or a physical therapist will explain the appropriate method and progression of exercises.
