Ankle Sprains

Understanding and Treating Ankle Sprains

Sprained ankles are one of the most common injuries of athletic individuals. The most common sprain is an inversion sprain, caused by the foot rolling inward and spraining the outside of the ankle. On examination, it is not uncommon to note pain on the ankle bone (lateral malleolus) where the ligaments attach.

Treatment

Initially, the treatment should be focused on reducing the swelling to restore the range of motion and functionality. Think: "R.I.C.E."

Strengthening Exercises

These exercises target specific muscles to retrain the fibers. Technique is key and higher repetition can lead to better outcomes. After exercise, ice should be applied for 15-20 min. Once you are able to complete these exercises without pain or limping, do straight ahead jogging on smooth surfaces, progressing to zig-zag running.

Elastic Band Dorsiflexion

While seated, step on the band with your other foot and pull your injured foot upward


Repeat 10 XHold 2 SecondsComplete 3 setsPerform 1 x a day

Standing Calf Stretch

While standing, place once floor behind you and bend the front knee until a gentle stretch is felt in the back of the leg

Repeat 3 xHold 20 SecondsPerform 3 x a day

Elastic Band Plantarflexion

While seated, use an elastic band attached to your foot and push down

Repeat 10 XHold 2 SecondsComplete 3 setsPerform 1 x a day

Ankle ABC's

Write the alphabet in the air using your big toe.

Repeat 3 xPerform 2 x a day

Elastic Band Inversion

While seated, use an elastic band attached to your foot and anchored to a second location. Push your foot inward.

Repeat 10 XHold 2 SecondsComplete 3 setsPerform 1 x a day

Elastic Band Eversion

While seated, use an elastic band attached to your foot and hook it under your opposite foot. Push outward with your injured limb against the resistance

Repeat 10 XHold 2 SecondsComplete 3 setsPerform 1 x a day

Single Leg Stance

Stand on one leg, maintaining your balance. Use a chair or the wall as needed.

Repeat 3 XHold 60 SecondsPerform 2 x a day

Standing Heel Raises

While standing, raise up onto your toes.

Repeat 10 XHold 2 SecondsComplete 3 setsPerform 1 x a day


Recommended Products

Dynamic Foot & Ankle Recommends the following products that have been successful in aiding in the recovery from an ankle sprain.