What is the best way to recover from a sprained ankle?
The recovery stage of a sprained ankle can be split into two broad phases; regaining the range of motion and strength and balance building.
When dealing with a sprained ankle the key to recovery is speed. If you look at professional players for example when they suffer a sprained ankle or a similar injury they receive immediate treatment and as a result are usually playing again in a matter of days. By contrast someone who continues to play despite the pain and does not treat the injury properly till that evening can incur an injury that will takes weeks or even months to heal completely. As the main source of injury is caused by swelling controlling this is your first priority. Medication is available in the form of NSAID is available to help with the swelling.
When dealing with a sprained ankle the key to recovery is speed. If you look at professional players for example when they suffer a sprained ankle or a similar injury they receive immediate treatment and as a result are usually playing again in a matter of days. By contrast someone who continues to play despite the pain and does not treat the injury properly till that evening can incur an injury that will takes weeks or even months to heal completely. As the main source of injury is caused by swelling controlling this is your first priority. Medication is available in the form of NSAID is available to help with the swelling.
Mobility
Once the swelling has subsided rehabilitation exercises can begin. The first step towards recovery is to regain your range of motion or mobility as this may have been impacted by the sprain. Some exercises that can aid with this include;
- Gently moving the ankle up and down-This will slowly increase your range of motion and keep your ankle active (to reduce the build up of scar tissue) When you feel more comfortable moving your ankle switch to drawing circles with your toes as this will exercise your ankles full range of motion.
- Write the alphabet with your toes in the air- This will further increase your range of motion.
- Sit in a chair with your injured foot flat on the floor. Slowly move your knee from side to side for about two to three minutes, keeping you foot flat on the floor- This will slowly increase your range of motion and prevent the excess build up of scar tissue.
- Sit on the floor with your leg extended in front of you. Wrap a towel around the ball of your foot and pull the towel towards you while keeping your knee straight. This will aid to loosen your muscles in your legs which can become tight due to lack of use during your recovery.
Strength
After 60%-70% of your ankles normal range of motion has returned and you can stand without feeling increased pain or noticing increased swelling, you are ready to begin exercises designed to increase strength in your ankle. Be careful not to over exert your injury however as you may incur further damage. Examples of stretches and exercises can be found below.
- Place your foot flat on the floor. Push your foot toward a wall or other immovable object, hold this position for six seconds. This will aid in increasing the strength of your ankle through resistive training.
- Use an exercise band provide resistance to your ankle as you gently push your injured ankle away from your non-injured ankle.
- Perform step ups by stepping atop a step in a careful and controlled manner-Concentrate on contracting your ankle while performing this movement. Once at the top of the step carefully turn around and slowly step down in the same manner. Repeat twenty times a day.
- walk on your toes for 30 seconds. Then walk on your heals for 30 seconds. Repeat several times a day. This will not only increase strength but will also aid in increasing balance in the joint.
Balance
Once you are able to successfully stand without feeling pain it is time to work in regaining balance in the join as this will have been negatively affected by the injury. Regaining balance is very important as it dramatically reduces the risk of repeating the injury during due to a fall. You may choose to increase your balance in a number of ways, however when performing these exercises it is recommended that you warm your ankle with warm water prior to reduce the risk of injury or irritation (upon completion ice may be used to further reduce irritation after exercise). Below are some examples of options open to you;
- Stand on a wobble board or a cushion. Make sure that you position yourself near a wall in case you lose your balance- Having someone to spot you and catch you if you fall is also recommended.
- Stand on a trampoline to increase balance and further increase strength in the joint.
- Perform squats or throw and catch a ball while on a trampoline or wobble board, this can greatly improve strength but it is recommended to use a spotter during this exercise.
Returning to play
Returning to play after an injury is always an achievement, however players must exercise caution and start things slowly. A soccer player for example cannot come back after an injury and expect to perform the same as they did pre injury. In order to have a safe and pain free return to play follow these tips below.
It is important to take things slow when returning to play. As a rule you should not return to play until you can achieve all of the below criteria.
To aid you in your recovery here's a link to a check-list to work through while recovering.
When deciding when to return to play the following tests should take place to test the suitability of the ankle.
When you return to sport it is easy to re-injure yourself, these points below will help you to avoid such a situation.
- Start small- try practising kicking a soccer ball, or shooting a basket while standing on one leg or find another way to simulate game conditions and movements this will prepare your ankle for future games and reduce the risk of injury.
- Beware of your limits- There is nothing more disappointing than returning to play and then re-injuring yourself because you have over-exerted yourself during training. To prevent this have a good understanding of your limits and talk to your coach about stopping points and pain barriers.
It is important to take things slow when returning to play. As a rule you should not return to play until you can achieve all of the below criteria.
- Full range of motion in the ankle is regained.
- Ability to run without limping.
- More than 90% of strength is regained in the ankle.
- Injured ankle should achieve at least 80% of the strength of the non-injured ankle.
- Can reach maximum speed while running and changing direction.
To aid you in your recovery here's a link to a check-list to work through while recovering.
When deciding when to return to play the following tests should take place to test the suitability of the ankle.
- Doriflextion Lune Test- To test range of motion.
- Star Excursion Balance Test- To test balance and proprioception.
- Agility test- To test agility which if often impaired in a sprain.
- Vertical Jump test- To evaluate strength.
When you return to sport it is easy to re-injure yourself, these points below will help you to avoid such a situation.
- Make sure that you spend more time warming up then other team mates.
- Have a medical practitioner tape up the ankle or apply a removable brace.
- If pain or swelling returns stop immediately
How can I prevent sprained ankles in the future?
Some people get recurring ankle sprains. This can be caused by a number of factors such as; ligament scarring and excess looseness (as a result of a previous sprain), weak muscles surrounding the ankle joint (a result from insufficient rehabilitation during previous sprains). As the old saying goes Prevention is better than a cure, so below are a few examples how to prevent such sprains in the future;
- Warm up prior to exercise – include movements that are specific to the sport you are about to play.
- Wear supportive shoes appropriate to the sport.
- Consider ankle braces or tape, as directed by your physiotherapist.
- Take care when exercising on uneven or wet ground, especially in the first few weeks after a sprain.