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Understanding and Treating 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.
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.
On examination, it is not uncommon to note pain on the ankle bone (lateral malleolus) where the ligaments attach.
Treatment
Treatment
Initially, the treatment should be focused on reducing the swelling to restore the range of motion and functionality. Think: "R.I.C.E."
Initially, the treatment should be focused on reducing the swelling to restore the range of motion and functionality. Think: "R.I.C.E."
- Resting
- Ice to the area 15 minutes at a time per hour that you are awake. Place a thin towel between the ice and the skin.
- Elevating - the more swelling that occurs, the more pain you feel. Keeping your leg elevated will help to reduce the amount of swelling that occurs so you can feel better and heal faster.
- Immobilization- depending on the type and location of the ankle sprain, a brace, CAM walker, cast or splint may be applied. This is will help the ligaments heal in the appropriate position.
- Pain reduction- this includes over the counter pain medications, such as acetaminophen (Tylenol), ibuprofen (Advil, Motrin), and naproxen (Aleve).
- Surgery- severe sprains may require surgery.
Strengthening Exercises
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. Talk to your doctor before starting any rehabilitation routine.
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. Talk to your doctor before starting any rehabilitation routine.
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
It can be hard to stop exercise completely with an injury. 🏃
It can be hard to stop exercise completely with an injury. 🏃
Click here for some exercise modifications to consider while recovering from a foot injury.
Recommended Products
Recommended Products
Dynamic Foot & Ankle Recommends the following products that have been successful in aiding in the recovery from an ankle sprain.
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