How to Properly Recover from an Ankle Sprain


Introduction

Ankle sprains are common injuries that occur while walking, running, or playing sports like basketball and soccer. Most ankle sprains involve stretching or tearing of the ligaments on the outer side of the ankle. If not treated properly, chronic instability can develop, sometimes requiring surgery. Proper care after an injury is crucial for maintaining a healthy ankle. Let’s go over the essential steps to manage an ankle sprain effectively.

1. Apply Ice Packs

When you sprain your ankle, pain and swelling occur immediately. Applying an ice pack to the injured area can help reduce inflammation and swelling. Ice therapy also constricts blood vessels, minimizing internal bleeding, and provides a numbing effect to reduce pain and muscle spasms.

How to Use Ice Packs:

  • Ice packs are most effective within the first 48 hours of injury.
  • Apply ice for 20 minutes every 2 hours.
  • Do not apply ice directly to the skin; wrap it in a towel to prevent frostbite.

2. Restoring Range of Motion

Doctors often recommend wearing a partial cast for 2–3 weeks to protect the injured ankle. Once the cast is removed, it’s essential to compare the range of motion with the uninjured ankle. If mobility is restricted, stretching and strengthening exercises should be performed to restore full range of motion.

Important Ankle Movements:

(1) Plantar Flexion (Downward Motion)

Push your foot downward as if pressing a gas pedal. If this motion is limited, calf muscles won’t engage properly, affecting normal walking patterns.

(2) Dorsiflexion (Upward Motion)

Pull your foot towards your body. Poor dorsiflexion can make descending stairs difficult and disrupt weight distribution while walking, leading to hip instability.

3. Strengthening Exercises

Using resistance bands can help strengthen the muscles around the ankle and hip, promoting stability and preventing future injuries.

Recommended Exercises:

(1) Towel Curl

Place a towel on the floor and use your toes to pull it towards you. Ensure that the big toe engages properly during this movement.

(2) Plantar Flexion with Resistance Band

Loop a resistance band around the sole of your foot. Keep your hands steady while pushing your foot downward against the band.

(3) Dorsiflexion with Resistance Band

Secure the band around the top of your foot and pull your foot toward your body. Make sure your knee remains straight during the exercise.

(4) Eversion (Outward Movement)


Sit with your legs extended and place a resistance band around the injured foot. Hold the band with your opposite foot for stability and push your foot outward.
  • Plantar Flexion + Eversion
  • Dorsiflexion + Eversion

Strengthening the peroneal muscles, which stabilize the outer ankle, is critical after a ligament injury.

(5) Side-Lying Leg Raise


Lie on your side with the injured leg on top. Keep your body and legs in a straight line. Lift your top leg towards the ceiling, engaging the outer hip muscles (gluteus medius).

Conclusion

Performing these early rehabilitation exercises correctly will prevent chronic ankle instability and ensure a full recovery. While preventing injuries is ideal, managing them properly is just as important. Take care of your ankles to maintain a strong and stable foundation for movement.

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