How to strengthen your ankle after a sprain?
Dec 23, 2019 · Once the swelling and discomfort are starting to subside, it’s time to begin strengthening exercises to rehab your sprained ankle. Exercises such as using resistance bands, performing toe raises, and doing lunges are great at helping to rebuild the strength you need in your ankle. As you recover, begin proprioceptive training
What is the normal recovery time for 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.
What are the best exercises for 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 …
Do I need physical therapy after an ankle fracture?
Once you are able to bear weight and walk comfortably without an increase in baseline levels of pain afterward, your ankle sprain rehab should consist of all standing exercises; ideally on one leg or unstable surfaces to challenge your ankle stability and proprioception.
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 long should you rest a badly sprained ankle?
The amount of time it takes for an ankle sprain to heal depends on the severity of the injury. In general, it will take a minimum of 3 to 4 weeks and up to 6 months for an ankle sprain to heal.Mar 11, 2021
Is walking good to rehab a sprained ankle?
Walking on a sprained ankle is not advised. After a sprain occurs, it needs time to heal before weight-bearing. Walking or weight bearing too soon may slow healing or cause further damage.Oct 20, 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.
Should a sprained ankle still be swollen after 2 weeks?
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
Why is my sprained ankle still swollen after 3 weeks?
"An ankle sprain that lingers beyond 3 months is often an injury to a bone, tendon or ligament that is unlikely to heal without intervention," he says. "And the longer an ankle injury persists without proper treatment, the greater the likelihood that permanent disability will result."Nov 10, 2020
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
Should a sprained ankle still hurt after a week?
He says most sprains just need two days of ice and rest. "If they still have pain a week later, that's when they should go to the primary care MD to have the next step to go to the physical therapist," Dr. John Kennedy said. If pain persists, an orthopedist should take a look.May 23, 2008
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 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 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.
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.
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.
How to get back to sports after ankle sprain?
Check with your doctor or physical therapist to determine the best way to rehab your ankle. Simple, at-home stretches and exercises can help you get back to your favorite sports and activities.
What is the best treatment for a sprained ankle?
Immediate Treatment. For immediate relief, you can use the R.I.C.E. treatment plan: rest, ice, compression, and elevation. 1 While there is general agreement that the best approach to an ankle sprain is immediate rest, there is some conflicting advice about what comes next.
What causes a sprained ankle?
One of the most common sports injuries, an ankle sprain occurs when the ligaments surrounding the ankle joint are stretched or torn as the ankle joint and foot is turned, twisted, or forced beyond its normal range of motion. 1 .
How to reduce swelling in ankle?
Ice for 20 minutes every two hours for the first 24 hours to control swelling. Compression: Wrap the ankle with an elastic bandage (start at the toes and wrap up to the calf) to help prevent swelling and edema. Elevation: Raise the ankle above the hip or heart to reduce swelling.
What is the most common cause of ankle sprains?
The most common cause of an ankle sprain in athletes is a missed step or a missed landing from a jump or fall. Ankle sprains vary in severity and are classified by the degree of severity: 1 . Grade I: Stretch and/or minor tear of the ligament without laxity (loosening) Grade II: Tear of ligament plus some laxity.
How long does it take to get weight bearing after icing?
After the initial 24 to 48 hours of rest and icing, slowly begin bearing weight over several days as tolerated. Avoid full weight bearing during this phase. Gradually progress to full weight bearing. Try to use a normal heel-toe gait.
How to stretch Achilles tendon?
Lean toward the wall until you feel a slight stretch in the calf of your extended leg. Achilles soleus stretch: Slowly stretching your Achilles tendon can help you prevent injury and keep the tendon flexible. To stretch your tendon, stand an arm's length away from the wall and place one leg back.
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 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 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 ...
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.
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!
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.
Do you need an x-ray for ankle sprain?
Understand, however, that most ankle sprains do not require imaging. Imaging (like x-rays) should only be used if a fracture is suspected, in this case, you want to push pause on your ankle sprain rehab. Moreover, tissue healing timelines will be different based on the severity of ligament injuries.
Is swelling in the ankle normal?
Don’t worry, swelling is a normal process after an injury, and the ankle is one area of the body that is more prone to swelling. However, even if the ankle sprain looks really bad with tons of bruising, you should only seek out imaging based on the Ottawa Ankle Rules below:
How to heal ankle sprain?
Regardless of the degree of ligament damage, the goal of treating an ankle sprain is to restore strength, flexibility, balance, and endurance as quickly as possible during the first few days following injury. Adding an elastic bandage to a standard air cast has been proven to reduce the length of time to full recovery by 50 percent.
What are the predictors of ankle sprains?
Although numerous factors have been proven to correlate with the development of ankle sprains (such as high arches, poor balance, tight calves, and decreased overall fitness), by far the best predictors of future ankle sprain are prior ankle sprain and being overweight. In fact, heavy runners with a prior history of ankle sprain are 19 times more ...
Can you sprain your ankle?
Although an ankle can be sprained in any direction, the most common ankle sprain occurs when the rearfoot inverts (arrow A ). The sudden movement can damage the anterior talofibular ligament and/or the calcaneofibular ligament. Here’s how to treat and rehab a sprained ankle—and make sure it doesn’t happen again.
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.
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 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 long does it take for a sprained ankle to swell?
Your ankle joint may swell up immediately, or may sometimes take up to 48 hours to develop. Bruising may also be visible over time. Ankle sprains are graded 1, 2 or 3 depending on how bad they are. A professional therapist will perform a number of assessment tests to help diagnose how bad your injury is.
How do you know if you have a sprained ankle?
Sprained ankle symptoms. You often know instantly if you have sprained your ankle. Your foot turns inwards under the weight of your body, causing Instant pain. Pain may be throughout the joint, or, specifically on the outside of your ankle where the damaged ligaments are located. Your ankle joint may swell up immediately, ...
What are the complications of a sprained ankle?
It is important to rule out other injuries or complications which may occur with a sprained ankle and are often missed. These include: 1 Avulsion fractures where the ligament pulls a piece of bone with it. 2 Osteochondral Lesions are injury to the articular cartilage at the ends of bones. 3 Ankle fractures can also result from a sprained ankle.
Who is Mike Walden?
Mike Walden. Mike is creator & CEO of Sportsinjuryclinic.net. A qualified Sports Injury Therapist with a degree in Physical Education, Sports Science and Physics, and a Postgraduate Certificate in Education.
Why is proprioception important?
Poor proprioception means the muscles would be less able to detect when your joint is at risk of injury, and therefore less able to correct its position of the ankle when needed. This is why proprioception and balance exercises are an important part of rehabilitation. More on proprioception.
What are the main ligaments that support the ankle?
The main ligaments involved in a sprained ankle are the tibiofibular and the calcaneofibular ligaments on the outside of the ankle.
Why do you tape your ankle?
Taping for ankle sprains is used to both protect your injured ankle and improve confidence following injury. Tape supports the damaged tissues in your ankle and activates the surrounding muscles.
How long does it take for an ankle sprain to heal?
Ankle sprains are common injuries, particularly among people who play sports. They can be very painful, and severe sprains can require months of recovery. However, a person can do several things at home to help speed their healing and reduce the risk of reinjury. Below, find out what to do after spraining an ankle.
How to heal ankle sprain?
As the swelling goes down, walking can promote healing. Start by walking short distances within the house.
How to strengthen the toes?
A person can try performing the following exercises for 10–15 minutes every other day: 1 On a low step, stand with the heels hanging backward over the edge. Drop the heels slightly, and hold the position for a few seconds. Then, elevate the heels above the toes. 2 Balance on one foot for 30–60 seconds, then switch sides, to promote equal strength in both joints. 3 Loop an elastic exercise band under the foot for gentle resistance. Move the ankle clockwise, then counterclockwise. 4 Play catch while balancing on one leg, then the other.
Why do you need a brace for ankle pain?
Resting the ankle is key for healing, and wearing a brace can help stabilize the injured area. Attempting to return to sports or other activities too quickly increases the risk of another injury.
What is a sprained ankle?
When to see a doctor. Summary. A sprained ankle is an injury to one or more ligaments in the ankle. Mild sprains may involve overstretching and irritating the ligaments, while severe sprains can cause the ligaments to tear completely. Ankle sprains are common injuries, particularly among people who play sports.
How to stop swelling in ankle?
If possible, wear a temporary brace or bandage to support the joint and prevent it from moving.
How to heal a broken ankle?
Gently stretch the ankle by moving it in all directions at least three times each day. Try flexing the foot forward, then backward, or rolling it clockwise, then counterclockwise.
