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

Share This Post:

Facebook
Twitter
LinkedIn
RehaBlog

More Posts

The Interdisciplinary Approach in Rehabilitation to Multiple Sclerosis Care

Multiple Sclerosis (MS) affects nearly 1 million people in the United States alone. MS is an immune-mediated disease in which the body’s immune system attacks the myelin insulation that surrounds the nerves in the central nervous system. This damage causes widespread symptoms varying in severity, including fatigue, weakness, sensation loss, visual impairments, and walking and balance impairments. These symptoms of MS can impact someone’s mobility, quality of life, ability to work and provide for their family, relationships, and community participation. Because these symptoms can impact so many aspects of a person’s life, a rehabilitative care team should consist of multiple disciplines that work together to provide a collaborative, all-encompassing care plan, called interdisciplinary care.

9 Ways to Improve Sleep After a Concussion

After a concussion, there are a lot of common misconceptions about sleep. Mainly, is it safe to sleep following this mild traumatic brain injury? The answer is yes – it is okay to sleep after a concussion! This misconception stems from an out-of-date recommendation to wake the person up every hour to check on them. However, that is only if there is concern about the risk for a brain hemorrhage or bleed that wasn’t immediately apparent.

Clinical research scientist

Five Reasons to Participate in Research

During my participation in a clinical trial, I was able to learn first-hand about the process surrounding medical discoveries. I also gained an understanding of how to advocate for my health and learned to ask more questions about the risks involved in different medical treatments. Participation in research was incredibly beneficial to me personally. To help you learn more about research participation, we’ve compiled a list of 5 reasons to participate in research.

How to Measure Exercise Intensity

Target heart rate (HR) is a great way to measure exercise intensity to get the most out of your workout. For most people, it provides an accurate way to measure the safety of an activity in relation to the percentage of your maximum heart rate. However, for some people, because of several medications that regulate HR (such beta blockers) or the availability to acquire a device that monitors HR, using HR alone to measure exercise intensity can be challenging.

How to Maximize Physical Therapy Visits from Insurance

As a new year begins, so do new health insurance deductibles and benefits. It’s important to be aware of your healthcare expenses to plan for the year ahead. For those seeking physical rehabilitation services, including physical therapy, it’s important to remember that health insurance may not cover unlimited sessions. Understanding how to make the most of your visits covered by insurance is key to maximizing your benefits. Read on to learn how you can get the most out of your therapy visits while extending the time spent on your recovery to achieve your goals.

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.