How to Rehab a Sprained Ankle
- Method 1 of 5: Promoting Initial Healing of Your Injury. See your doctor to evaluate your ankle injury. ...
- Method 2 of 5: Improving Ankle Flexibility and Range of Motion (ROM) Ask your doctor or physical therapist first. ...
- Method 3 of 5: Strengthening Your Ankle with Exercises. ...
- Method 4 of 5: Regaining Your Balance. ...
- Method 5 of 5: Preventing Re-injury. ...
Full Answer
How to rehab a broken ankle with exercise?
Here are some of the most efficient methods for strengthening weak ankles and, as a result, preventing ankle injuries: Exercise to lose weight. Adopt proper footwear. Warm up and cool down before and after exercising. Using your toes, write the letters of the alphabet. Raise your calves...
How can I treat my ankle pain?
Dec 11, 2016 · Everything you need to know about fixing football's most common injuryHow to get a scan: 0:29How to test range of movement: 2:56Functional assessment tests: ...
How to strengthen your ankles?
Rehabilitation (rehab) exercises are critical to ensure that the ankle heals completely and reinjury does not occur. You can begin healing by walking or bearing some weight, while using crutches if needed, if you can do so without too much pain. Start rehab with range-of-motion exercises in the first 72 hours after your injury.
How to promote initial healing of a sprained ankle?
Sep 16, 2021 · How to Rehab a Sprained Ankle Method 1 Method 1 of 5: Promoting Initial Healing of Your Injury. See your doctor to evaluate your ankle injury. Method 3 Method 3 of 5: Strengthening Your Ankle with Exercises. Use outward resistance to strengthen the front of your... Method 4 Method 4 of 5: Regaining ...
How do you rehabilitate an ankle?
Sit or stand and hook the inside of your foot into the end of the band. Slowly move your foot to the outside and back. Repeat 10 times at first, and build up to 20 times. You can also do this while sitting down with your ankle propped up on a rolled towel or noodle.
How long does it take to heal an ankle?
Mild, low-grade ankle sprains will usually heal in one to three weeks with proper rest and non-surgical care( such as applying ice). Moderate injuries may take between three and four weeks. Because of limited blood flow to the ligaments of the ankle, more severe injuries may take between three and six months to heal.Aug 12, 2019
What is the fastest way to heal an ankle?
Five Ways to Speed Your Recovery From a Sprained AnkleCold therapy. Icing your injured ankle regularly reduces swelling and pain sensations. ... Rest. ... Compression. ... Elevation. ... Physical therapy.
How do you strengthen a weak ankle?
Let's talk about some of the most effective ways to strengthen weak ankles and consequently prevent ankle injuries:Lose Weight. ... Use Correct Footwear. ... Warm Up and Cool Down When Exercising. ... Write the Alphabet Using Your Toes. ... Standing Calf Raises (Standing on Tiptoes) ... Flex and Stretch (Pointing the Feet)Apr 17, 2020
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
Did I just sprained my ankle?
If your ankle hurts or is tender to the touch directly over your ankle bone, you probably have a fracture. If the pain is in the soft part of your ankle, it's more likely a sprain.Mar 6, 2021
How long does a rolled ankle take to heal?
The recovery time for a sprained ankle varies depending on the severity of your injury. It may take anywhere from two weeks to heal a minor sprain and anywhere from six to 12 weeks to heal a severe sprain.Oct 26, 2021
How do you fix a rolled ankle?
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
What is a Grade 3 ankle sprain?
Grade 3 sprain It means that the ligament is completely torn or ruptured. You experience severe swelling and bruising. The joint probably isn't functional because it's too unstable, and movement creates intense pain. If you have a grade 3 sprain in the ankle, for example, walking usually isn't possible.
Do squats strengthen ankles?
Jump squats improve both lower and upper body strength, including the feet and ankle. They also promote endurance which helps reduce the risk of injury. These exercises also support healthier bones and muscles.Apr 23, 2021
Why are my ankles so weak?
Examples include sprains, strains, fractures, and dislocations. Another issue that causes weak ankles is chronic ankle instability, which develops after trauma to the ankle. There are also some health conditions that can cause the ankles to get weak. Diabetes and osteoarthritis are the most common ones.Apr 17, 2020
How do you know if you have weak ankles?
Do You Have Weak Ankles?soreness, stiffness, or tenderness in your ankles or your feet.ankles that regularly twist inward or outward.frequent ankle sprains.swollen ankles.ankle instability when wearing high heels.Jul 7, 2021
How to strengthen ankles?
Kneel down with your ankle and toes pointed, and gently press upon your foot to stretch the front of your lower leg. Hold each stretch for 15 to 30 seconds. Then move on to the next exercise group—ankle strengthening. 3.
What to do if you have a broken ankle?
If you have suffered a broken ankle, you may benefit from the skilled services of a physical therapist to help you return to optimal function once your fracture has healed. Your physical therapist (PT) may use various treatments and modalities to help control your pain or swelling or to improve the way your ankle moves.
What to do after ankle fracture?
Plyometric Exercise. If you participate in high-intensity sports, you may want to perform plyometric exercises like jumping and hopping to prepare for a return to the sport after an ankle fracture.
How to get rid of a swollen ankle?
Simply play the band around your toes, and have someone hold it as you move your ankle into dorsiflexion, plantarflexion, inversion, and eversion. Perform 15 to 20 repetitions of each exercise, and stop if you feel any sharp pains.
What happens after a fractured ankle?
After a period of immobilization in a cast or brace, you may notice that the muscles around your ankle have become significantly weakened. This is common after an ankle fracture, and your PT will likely prescribe exercises to improve your ankle strength. 1 
How to improve ankle ROM?
Some simple exercises to do to improve your ankle ROM may include moving your ankle by pointing your toes up and down as far as possible, and moving your foot in and out, motions called inversion and eversion. Hold each position for a few seconds, and perform 10 to 15 repetitions.
How to improve flexibility after ankle fracture?
Flexibility Exercises. To improve muscular flexibility around your ankle after a fracture, you can perform a few different exercises. 1 . Towel calf stretching can improve the flexibility of the muscles on the back of your lower leg. Simply wrap a towel around your toes and give a slow, gentle pull to stretch your calf.
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 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.
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.
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 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.
How to prevent ankle re-injury?
Your ankle may never be quite as strong as it was before your injury. To prevent re-injury, continue to do your calf and heel stretching and your strengthening exercises 3-4 days a week indefinitely.
How to heal an ankle injury?
Whenever possible, sit with your injured ankle propped up on pillows and elevated to a level above your heart. Put an ice pack on your injury for 20 minutes, several times per day.
How to heal a broken ankle?
Work with a physical therapist. 1 A physical therapist will evaluate your injury to determine the most beneficial exercises for you. They will then teach you how to do these exercises so that you can do them at home. 2 Physical therapy can reduce your chance of injuring your ankle again.
What is the best medicine for ankle pain?
Alleviate pain with OTC pain medicine from your local pharmacy or drug store, such as ibuprofen (Advil, Motrin IB), naproxen (Aleve), or acetaminophen (Tylenol).
How to stretch a calf?
Sit with your injured leg out in front of you and loop a towel around the ball of your foot. This time, bend your knee slightly. Pull the towel back until you feel a stretch in your heel and lower calf. Hold this for 20 seconds, and repeat 6-7 times; do this 5-7 days per week.
How to stretch a foot that is injured?
Switch your position from the previous exercise so that the resistance band is looped over the inside of your injured foot. Keep your foot and knee in line and pull your foot inward (toward the midline of your body). Hold for 3 seconds and release. Do 3 sets of 20 repetitions, 5-7 days a week.
Can you treat a sprained ankle at home?
See your doctor to evaluate your ankle injury. Sprained ankles can often be treated at home. However, see your doctor to have your ankle injury evaluated to make sure there are no severe problems like broken bones. Your doctor will also advise you on how to take care of your ankle at home. [1]
How to rehab ankles?
The power of ankle rehab 1 Support and encourage the healthy flow of blood, nutrients and immune cells to the injured area. 2 Support and encourage the removal of waste and debris from the injured area. 3 Safely and gently use flexibility training to improve range of motion. 4 Safely and gently use stability exercises to improve tendon stability. 5 Safely and gently use strength exercises to improve overall tendon and muscle strength in the ankle, foot and calf.
What is HEM ankle rehab?
HEM Ankle Rehab is a complete ankle healing system that works for torn tendons, ligaments, any new ankle sprain as well as all other types of ankle, foot and calf injuries. We designed HEM to ensure it is safe and easy to do for people of all ages and activity levels. HEM ensures you will be able to move pain free while also significantly reducing the risk of future injury.
Why are tendon and ligament important?
When the muscle moves, the tendon has to bring the bone along with it safely. Since, ligaments connect bone to bone, they are important for stability. Tendons are also important for stability, but more so for flexibility. They help you get in and out of different ranges of motion safely. Have a look at the various tendons in the ankle below.
What connects muscle to bone?
In contrast, tendons connect muscle to bone. Tendons are also really tough cords, but they have a little bit more flexibility, so they can move with the muscles and are particularly important for absorbing impact from movement. When the muscle moves, the tendon has to bring the bone along with it safely. Since, ligaments connect bone ...
How to heal a tendon in ankle?
The power of ankle rehab. A wide variety of research has consistently shown that a good rehab program is the best way to fully heal tendon injuries in the ankle. Here are the main steps to healing ankle tendons with an excellent rehab program…. Support and encourage the healthy flow of blood, nutrients and immune cells to the injured area.
How to improve range of motion?
Safely and gently use flexibility training to improve range of motion. Safely and gently use stability exercises to improve tendon stability. Safely and gently use strength exercises to improve overall tendon and muscle strength in the ankle, foot and calf.
What is the first step in the healing process?
Step one is called the inflammatory response . The injured area will go through a kind of quarantine and the area will swell and become immobile, while the body prepares to start the actual healing process. This step occurs almost instantly after the injury to protect it from further damage. Step two is the repair.
How to get your ankle back to normal?
This can help relieve pain, prevent stiffness, and get you back to regular activities. Rotate your ankle in circles in both directions. Flex your ankle up and down with your hand. Ask your doctor if there are any movements or light exercises that can relieve your pain and promote healing.
How to stop swelling in ankle?
Apply an ice pack or bag of frozen vegetables wrapped in a towel to your ankle for 20 minutes a few times a day. This will help reduce the swelling and pain. Wrapping your ankle with an elastic bandage will also help with the swelling.
Why does my ankle hurt?
Ankle pain is caused by many different conditions including sprains, arthritis, gout, or nerve damage. The most common cause of ankle pain is a sprain. In many cases, ankle pain will heal on its own with home treatment. By following the RICE principle and trying medication and gentle movement, you can relieve pain in your ankle.
How to stop ankle pain from ice?
1. Follow the RICE principle. Ankle pain often goes away by using the RICE treatment. RICE—Rest, Ice, Compression, and Elevation—can relieve your pain and may prevent other issues. Use RICE for immediate self-care of ankle pain. ...
What is the best medicine for swelling?
Use pain relievers such as aspirin (do not give aspirin to children), ibuprofen (Advil, Motrin IB), naproxen sodium ( Aleve) or acetaminophen (Tylenol). [27] Reduce swelling with NSAIDs (nonsteroidal anti-inflammatory drugs) like ibuprofen and naproxen sodium. Try an analgesic.