Ankle Sprains
An ankle sprain typically happens from stepping on an uneven surface and rolling your ankle, stretching out the ligaments and soft tissue structure that provide support. The most common ligament affected is the anterior talo-fibular ligament (on the outside of the ankle). Depending on the degree of damage injury can range from a mild tear to complete ligament tears and possible fractures. That’s why it’s best to see a physician to rule out the need for an x-ray. It can do significant harm to walk around on a undiagnosed fracture.
Initial Recovery
- Apply ice immediately. (You can actually keep your shoe on, it provides compression, and dunk it straight into a bucket of ice water.)
- Depending on the severity of the ankle sprain, x-rays may need to be taken.
- Start with R.I.C.E, Rest, Ice, Compression and Elevation. Until cleared to start an ankle rehab program.
- Complete healing may take between 1-12 weeks. Extreme cases may require surgery to repair the torn ligaments and tendons.
Grades of an Ankle Sprain
- Grade I is an injury without macroscopic tears. No mechanical instability is noted. Pain and tenderness is minimal.
- Grade II is a partial tear. Moderate pain and tenderness is present. Mild to moderate joint instability may be present.
- Grade III is a complete tear. Severe pain and tenderness, inability to bear weight, and significant joint instability are noted.
Complete Recovery
Once cleared of possible fractures start ankle rehab program:
- ABC’s: Rotate ankle drawing the ABC’s with your foot. To spice it up try going from Z-A.
- Start band exercises, targeting inversion and eversion strength. (Click on link to view exercise.)
- Gently massage ankle in an upwards direction to help push out the swelling.
After the initial healing phase (the ankle can support all your weight with minimal pain):
- Stretch the calves to regain dorsiflexion range of motion. This is often limited by the swelling in the ankle.
- Work on standing balance and arch control.
- Progress to single leg calf raises without holding on for support.
- If your shoes are older than 6months, get new shoes. They will provide additional support.
Complications are possible, often caused by returning to exercise too soon after injury. Not performing proper exercises following a sprain can leave the ankle weak, unstable and prone to re-injury and may increase the need for surgery.
When you can walk relatively pain free you can start running again, just keep to flat, even surfaces. The more diligent you are about your strengthening exercises, the more complete your recovery will be and the less likely another ankle sprain.
For more information on the foot an ankle click here.
Always consult your physician before starting any new exercise program.
