Ankle sprains are very common injuries, usually caused by the foot turning in. When the foot turns in too much you can either damage or tear the ankle ligaments.
They are immediately and severely painful, which makes walking difficult. If improperly treated, they can develop into a chronic problem. An improperly treated ankle sprain can lead to a weak and unstable ankle, which can increase your risk of recurrent ankle sprain.
If treated quickly and properly, however, ankle sprains can heal well, allowing safe return to activity.
Immediately after an ankle sprain:
P
Protect
Protect your ankle for further injury using a walking boot or ankle brace.
R
Rest
Rest your ankle from any activities that cause pain and use crutches if necessary.
I
Ice
Ice your ankle 3-5 times a day for for 15 minutes for the first 72 hours.
C
Compression
Use an elastic compression bandage from toes to mid calf or ankle compression bandage.
E
Elevation
Elevate your ankle above your heart level until swelling subsides.
Immediately after the injury, your ankle will become stiff. Early range of motion exercises will help you regain normal ankle motion.
Begin physical therapy exercises with foot circles and drawing alphabets. As your pain decreases start exercises using the work out band and weight bearing exercises. Use pain as your guide.
Weight bearing helps heal your ankle ligaments, so begin walking as soon as your ankle feel comfortable. We recommend using an ankle brace after you sprain your ankle, but to not use it for more than 1-2 months.
Proprioception is your ability to tell the position of your ankle, which is damaged after an ankle sprain. Doing exercises with your eyes open and closed will help improve your proprioception after an ankle sprain.
Link to Recommended Ankle braces to use after an ankle sprainOnce you can do all the exercises above without any pain we recommend starting hopping exercises.
DOUBLE LEG HOPS
Standing, balance yourself on both feet and perform vertical hops on both feet.
Repeat 20 times.
Double Leg Hops, Forward/Backward
Standing, balance yourself on both feet and perform hops in a forward and backward motion.
Repeat 20 times.
Double Leg Lateral Hops
Standing, balance yourself on both feet and perform hops laterally.
Repeat 20 times.
Single Leg Hops
Standing on your injured foot, perform vertical hops. Progress by increasing height.
Repeat 20 times.
Single Leg Hops, Forward/Backward
Standing on your injured foot, perform hops in a forward and backward motion.
Repeat 20 times.
Single Leg Lateral Hops
Standing on your injured foot, perform hops laterally.
Repeat 20 times.