How to Recover from an Ankle Sprain

By: Cherie Lovasz, PT, MSPT

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

Share This Post:

Facebook
Twitter
LinkedIn
RehaBlog

More Posts

Novel Ways Occupational Therapists Can Use Bodyweight Support Technology

Bodyweight support technology (BWST) is used in physical rehabilitation to offload a percentage of an individual’s body weight with a harness and robotic technology. Many existing technologies implement body weight support. Bodyweight support technology decreases a person’s risk of further injury while also optimizing the challenges implemented in therapy. It can help increase confidence for both the patient and clinician when trying new, taxing activities in a safe environment. Strength, activity tolerance, and balance can simultaneously improve with the use of body weight support. There are various ways for occupational therapists to harness this technology for individuals at any level of care.

Physical Therapy for Plantar Fasciitis

Plantar fasciitis is a common cause of heel pain; approximately one in 10 people will develop it at some point in their life. The plantar fascia is a tissue that supports and helps maintain the longitudinal foot arch. Plantar fasciitis is an over-stretch injury; inadequate arch support can lead to plantar fasciitis. The good news: nearly 90 percent of individuals respond to conservative treatment such as physical therapy.

Understanding the Different Types of Stroke

Stroke? CVA? TIA? With so many acronyms and names, it can be overwhelming to understand how and why a stroke might happen. A stroke, or a cerebral vascular accident (CVA), is a medical emergency in which the blood supply to the brain is limited or interrupted. This causes a lack of nutrients and oxygen that may result in brain damage and cell death.

Rediscovering Identity: Navigating Life After Limb Loss

The full or partial loss of a limb is a challenging, life-altering event. Those who experience it often endure changes in many aspects of their life from their work to their relationships to their perception of themselves. There is a grieving process due to the loss of the limb, and the apparent loss of the life that they had once lived. These factors can leave individuals with limb loss struggling with their personal identity or how they see themselves and the qualities specific to them. Self-esteem and self-confidence may decline and be replaced by feelings of inadequacy.

5 Exercises to Strengthen Your Core

The core and its importance in exercise is far more complex than most people know. In its entirety, the core can be thought of as a box that includes the abdominals in the front, the spinal and gluteal muscles in the back, the diaphragm as the roof, and the pelvic floor and hip muscles as the bottom. When all these muscle groups are equally strong and working together, safe and stable exercise is possible. However, if any of these core muscle groups are weak, it can lead to strain and overuse injuries. Thus, it is important to have a varied core exercise program to maintain a healthy and balanced core.

Start your Journey

Learn more about Sheltering Arms Institute

Contact a specialist at Sheltering Arms Institute to learn more about how you can gain more freedom in your everyday life.