How to Recover from an Ankle Sprain

Ankle sprains are common injuries that affect the general and athletic populations. In the United States, approximately 2 million acute ankle sprains occur each year. An ankle sprain occurs when the ligaments that support the ankle stretch beyond their limits and possibly even tear. A sprain can range from mild to severe, depending on how much damage there is to the ligaments. If you are unable to put weight on your foot or if there is significant swelling, bruising, or deformity, seek medical treatment.

Symptoms of an ankle sprain may include:

• Pain
• Swelling
• Bruising
• Tenderness to the touch
• Instability of the ankle

Home Treatments

Immediately begin using the RICE protocol:

• Rest: Rest from all activities that cause pain or limping. If necessary, use crutches until you can walk without pain or limping.
• Ice: Place an ice bag on the ankle for 15-20 minutes, 3-5 times a day for the first 24-72 hours.
• Compression: Wrap an elastic bandage from the toes to mid-calf using equal pressure. Wear this until swelling decreases. Make sure to loosen the wrap if your toes turn blue or feel cold.
• Elevation: Elevate the ankle above heart level until swelling subsides.

Medication

Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can help with pain and swelling if needed. Acetaminophen (Tylenol) can be an equally effective alternative for reducing pain.

Exercises

Once you can tolerate pressure on the ball of your foot, you can begin some gentle stretching using some of the following exercises:

1. Towel Crunches: Spread the towel on the floor. Pull it toward you with toes until the towel is fully gathered. Repeat 10-15 times.

• Ankle Pumps: Point your toes down, then pull back toward you. Repeat 15-20 times.

• Towel Stretch: Sit on a hard surface with your injured leg in front of you. Loop the towel around your foot and pull back to get a good stretch. Hold for 30 seconds. Repeat 3-5 times.

• Ankle Circles: Do this exercise sitting down. Make a circle with your foot. Repeat 20 times clockwise, then 20 times counterclockwise.

• Ankle Alphabet: Pretend you are writing uppercase letters of the alphabet with your foot. Repeat 2 times.

Physical therapy is very helpful in treating ankle sprains. Physical therapists can help you reduce your pain and regain your range of motion, strength, and balance in order for you to be able to return to your normal activity levels and avoid re-injury.

If you or a loved one are in need of physical therapy services following an ankle sprain, call (804) 764-1000 or contact us on our website to see how the orthopedic experts at Sheltering Arms Institute can help.

References

• Ncbi.nlm.nih.gov
• Sportsmedreview.com
• Orthoinfo.aaos.org