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.
Initially, the treatment should be focused on reducing the swelling to restore the range of motion and functionality. Think: "R.I.C.E."
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
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
Elastic Band Plantarflexion
While seated, use an elastic band attached to your foot and push down
Write the alphabet in the air using your big toe.
Elastic Band Inversion
While seated, use an elastic band attached to your foot and anchored to a second location. Push your foot inward.
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
Single Leg Stance
Stand on one leg, maintaining your balance. Use a chair or the wall as needed.
Standing Heel Raises
While standing, raise up onto your toes.
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