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

Top 3 Exercises for Parkinson’s Disease

Have you or a loved one been diagnosed with Parkinson’s Disease and are looking to start a new exercise program? Research has indicated that exercise can help reduce the progression of Parkinson’s Disease and can provide relief from motor symptoms, stiffness, or mood changes that can be associated with the diagnosis. It’s recommended to see a physical therapist who is experienced in treating people with Parkinson’s Disease to identify specific areas of improvement and to assist you in establishing a safe, customized exercise program. Learn exercises to address different elements of physical exercise and wellness.

Avocado toast with turkey bacon and tomato

5 No-Egg Healthy Breakfast Ideas​

As many of you may know, there’s been an ongoing egg shortage due to the bird flu, which has significantly impacted egg prices — up by more than 50% from last year. While this may have made your usual breakfast routine a bit more challenging, fear not! There are plenty of other protein-rich options to fuel your day.

Q&A: What to Expect When Facing an Upper or Lower Limb Amputation

In the United States alone, approximately 185,000 amputations occur each year, and 2 million people are living with limb loss. In recognition of Limb Loss Awareness Month, this article addresses common questions surrounding limb loss, from the reasons for amputation to returning to favorite activities following surgery. An amputation is the surgical removal of part of the body, usually an arm or leg. There are three main reasons for amputation.

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.

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.