Rehab for Faster Ankle Sprain Recovery
- "R.I.C.E." Treatment. Rest: The first 24-48 hours after the injury is considered a critical treatment period and...
- Range of Motion Exercises. For the most part, ankle sprains don't need to be immobilized with a cast or boot to prevent...
- Strengthening Exercises. Once you've reduced pain and swelling, and achieved simple motion,...
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 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 are home remedies for Sprained Ankle?
May 29, 2011 · Rehab for Faster Ankle Sprain Recovery "R.I.C.E." Treatment. Rest: The first 24-48 hours after the injury is considered a critical treatment period and... Range of Motion Exercises. For the most part, ankle sprains don't need to be immobilized with a cast or boot to prevent... Strengthening ...
How do you rehabilitate a high ankle sprain?
Typically, high ankle sprains can be treated conservatively with physical therapy. Immediately after injury, you may be non-weight bearing for up to 1-2 weeks to prevent further injury and protect the ligaments. Your physician may decide to use a splint, brace or heel lift to help stabilize and facilitate healing.
How long does it take to rehab a high ankle sprain?
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.Jan 8, 2019
Can you fully recover from a high ankle sprain?
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.
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
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 helps ligaments heal faster?
Balance, control, and strengthening exercises can also help your ligaments heal more quickly than they otherwise would.
What grade is a high ankle sprain?
A grade II sprain is a partial tear of the ligaments, and a grade III sprain is a complete tear of the ligaments. How does it happen? A high ankle sprain is caused by a twisting injury to the ankle, usually while it is flexed with the foot turned out excessively.
How common is a high ankle sprain?
Ankle sprains are among the most common injuries treated by orthopedic surgeons. High ankle sprains represent approximately one percent of ankle sprains. High ankle sprains involve injury to the ankle syndesmosis, which is a group of ligaments that stabilize the tibia and fibula just above the ankle joint.
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
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.
Should a sprained ankle still hurt after a week?
Most ankle sprains heal with no problems. You should feel much better after 2 weeks. Up to a third of people still have some pain after a year. Once the swelling has gone down and you can walk without pain, you can probably start exercises to build flexibility and strength.Feb 25, 2022
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 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.
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.
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.
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 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.
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 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 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.
What to take for a sprained ankle?
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)
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 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.
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 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.
Why do we need a second opinion?
Getting a Second Opinion. A second opinion should be considered when deciding on a high-risk procedure like surgery or you want another opinion on your treatment options . It will also provide you with peace of mind. Multiple studies make a case for getting additional medical opinions.
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 sports have ankle injuries?
Ankle injuries occur commonly in sports in which quick changes of direction are required (i.e., soccer, handball) or in which athletes need to jump and land in and around multiple athletes (rebounding in basketball, blocking in volleyball).
What material should ankle braces be made of?
Ankle braces made of only neoprene or other soft material do not provide enough support to prevent additional injuries.
Can a syndesmosis rupture be seen on an x-ray?
If the athlete has a total syndesmosis rupture, separation will be evident in the x-ray between the tibia, fibula, and talus.
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.
How long does it take to recover from a high ankle sprain?
In those cases in which a separation of the tibia and fibula or fracture has occurred and surgery is necessary, patients will likely need to be non-weightbearing in a cast followed by a walking boot for about 12 weeks. It is important to do early range of motion passively, meaning with the help of a physical therapist who moves the ankle, to help avoid stiffness. The screws commonly are removed in a second, small surgery before full weightbearing is allowed so they will not break.
What happens if you break your ankle?
If there is not an associated ankle fracture, patients may notice increased pain with activities that cause the ankle to be flexed up placing more stretch on the injured ligaments. Activities like climbing stairs are the most common as the ankle joint is loaded and the talus bone is driven upwards placing stress on the high ankle ligaments.
Why is it important to have stability between the tibia and fibula?
It is important to have stability between the tibia and fibula at this level because walking and running place a tremendous amount of force at this junction. A high ankle sprain, also called a syndesmotic injury, occurs when there is tearing and damage to the high ankle ligaments. These injuries are much less common than a traditional ankle sprain.
What does it mean when your ankle is high?
Patients who have a high ankle ligament tear usually will have pain just above the level of the ankle, thus a "high" ankle sprain. They may also have tenderness over the deltoid ligament if they have a Maisonneuve injury, as noted above. It is important to touch the area to assess whether pain is just around the lateral ankle ligaments or higher.
Why does my ankle feel stiff after surgery?
Stiffness can occur in the ankle. If surgery is performed, one can have an infection or damage to one of the nerves that provides sensation to the top of the foot called the superficial peroneal nerve. This is because that nerve runs very close to the outside of the leg where the incision is commonly made .
How long does it take to get back to normal after a sprain?
It can take up to 6-8 weeks to return to normal activity, but can sometimes take even longer.
Which ligaments allow movement of the tibia and fibula?
As noted above, the syndesmosis or high ankle ligaments connect the tibia and fibula and allow some rotation. There are three major components of this ligament complex. Ligaments connect bone to bone which prevents bones from moving away from each other and maintains normal movement between the bones, whereas tendons connect muscle to bone, allowing them to move parts of the body.
