Check out 9 best exercises to treat ankle sprains. You can do this workout from the comfort of your home and get back to your feet, literally, sooner rather than later.
In the realm of musculoskeletal injuries, ankle sprains are remarkably common yet often underestimated in their potential impact on daily life. Many individuals fail to recognise the profound influence that the choice of post-ankle sprain exercises can have on the trajectory of their recovery. Beyond the immediate discomfort and inconvenience, untreated or improperly rehabilitated ankle sprains can lead to persistent pain, swelling, and, crucially, a heightened susceptibility to future injuries.
In this comprehensive guide, we delve into an effective ankle sprain rehabilitation program meticulously designed to transcend mere pain relief. Crafted to enhance not only the range of motion and mobility of the affected ankle but also to bolster overall stability, the programme goes beyond conventional practices. Its fundamental objective is to restore not just physical health but, perhaps more crucially, confidence in the injured ankle, substantially diminishing the risk of recurrent injuries.
The information in this article was based on a video shared by Dr. Jeffrey Peng, a skilled orthopedist and sports medicine specialist who runs a YouTube channel. He’s on a mission to make the latest medical info easy to understand for those keen on a healthy lifestyle. Dr. Peng focuses on non-surgical solutions for sports injuries, using advanced techniques like orthobiologics and ultrasound guidance. His expertise extends to treating osteoarthritis, tendinopathies, and various musculoskeletal issues. He holds board certifications in sports medicine and family medicine.
As we embark on this journey, it is vital to understand that the significance of early rehabilitation cannot be overstated. Research underscores the positive impact of consistent and timely rehabilitation in accelerating the recovery process. Engaging in gentle exercises within the initial days post-sprain has been shown to expedite the reduction of swelling and pain, setting the stage for a more robust recovery. With a commitment to the exercises outlined herein, performed diligently on a daily basis, individuals can expect to witness transformative changes over the course of 4 to 6 weeks.
So, join us as we navigate through this rehabilitative roadmap curated by Dr. Peng. Beyond the anecdotal, the exercises outlined have a foundation in scientific research and are tailored to address specific aspects of ankle function. Embracing this programme not only as a short-term solution but as an integral component of a long-term maintenance treatment plan can be the key to sustained ankle health and a reduced propensity for future sprains.
9 Best Exercises to Treat Ankle Sprains
As mentioned earlier, initiating gentle exercises in the first few days after a sprain can lead to a faster reduction in swelling and pain. To achieve optimal results, it is recommended to commit to the following exercises daily for 4 to 6 weeks.
Here are the best exercises to treat ankle sprains according to Dr. Jeffrey Peng.
Ankle Range of Motion:
Sit down and extend your legs in front of you. Focus on moving your ankle up, down, inward, and outward. Rotate your ankle in circles. This exercise helps improve circulation and prepares the ankle for subsequent exercises. Repeat for 30 seconds, three times.
Calf Stretch:
Face a wall, step your unaffected foot forward, and keep your back leg straight. Lean towards the wall until you feel a stretch in the calf. Hold for 30 seconds, repeating three times.
Resistance Band Exercises:
Utilizing a resistance band enhances the effectiveness of the following exercises. Adjust the tension to your comfort level, aiming for two sets of 15 repetitions for each exercise.
Ankle Dorsiflexion:
Loop a resistance band around your forefoot and secure the other end to a stable object. Gently pull your foot towards you, feeling the muscles in your shin working against the band.
Ankle Plantar Flexion:
Loop the resistance band around your forefoot, holding the ends with your hands. Slowly push your toes forward, pointing them away from your body.
Ankle Inversion:
Sit with your legs out in front, cross the unaffected leg over the injured one, and loop the resistance band around both forefeet. Hold onto the band and slowly turn the injured foot inward against the band.
Ankle Eversion:
Sit with both legs out in front, loop the resistance band around the injured foot, and wrap it around the outer part of your other foot. Hold onto the band and gradually turn the injured foot outward.
Advanced Exercises:
Proceed to these exercises once you can stand on your injured ankle with minimal pain. These exercises focus on strengthening proprioceptive nerve fibers, crucial for balance and coordination.
Heel Raise:
Stand with feet shoulder-width apart, raise your body onto your toes, and lower back down. Increase the challenge by performing on a small platform or step. Aim for two sets of 15 repetitions.
Step Up:
Stand in front of a sturdy platform, step up with your injured foot first, and then follow with the other leg. Perform two sets of 15 repetitions.
Balance and Reach:
Stand on your injured leg, tap each point of a virtual Y with your uninjured foot while maintaining balance. Repeat for 30 seconds, three times.
The primary goals of an ankle rehabilitation program are to restore range of motion, improve strength, and enhance proprioception and balance. By committing to this program daily for 4 to 6 weeks, individuals can accelerate their recovery, restore full functionality to the ankle, and reduce the risk of future sprains. For those with recurrent ankle sprains or instability, incorporating this program into a regular exercise routine is recommended for long-term maintenance.
We know it is easier for most people to simply mimic what someone is doing when it comes to exercising. That is why we provide the video below for you.
In the video, Dr. Peng explains in more detail why it is important to treat sprain ankle as early as possible. He also demonstrates how to perform each of the exercises mentioned earlier. This way, you can start right away to treat your ankle sprain from the comfort of your house.
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After experiencing a sprained ankle, it’s essential to follow a systematic approach to promote healing and prevent further complications. Here are some of the best things to do after a sprained ankle:
Rest:
- Immediately after the injury, give your ankle adequate rest. Avoid putting weight on it to prevent further damage.
Ice:
- Apply an ice pack to the injured area to reduce swelling and numb pain.
- Use the ice pack for 15-20 minutes every 2-3 hours during the initial 48 hours after the injury.
Compression:
- Use a compression bandage to help control swelling. Ensure it is snug but not too tight to avoid compromising blood circulation.
Elevation:
- Elevate the injured ankle above the level of your heart whenever possible, especially during rest.
- This aids in reducing swelling by allowing fluids to drain away from the injured area.
Pain Relief:
- Over-the-counter pain relievers, such as paracetamol or ibuprofen, can help manage pain and reduce inflammation. Always follow the recommended dosage.
Medical Assessment:
- Consult a healthcare professional for a proper diagnosis and to rule out any severe injuries like fractures.
- Follow their advice on the appropriate course of action and potential use of braces or supports.
Gentle Range of Motion Exercises:
- Once advised by a healthcare professional, start with gentle ankle range of motion exercises to prevent stiffness.
- Rotate the ankle, point and flex the foot, and perform circles to improve flexibility.
Gradual Weight-Bearing:
- As pain and swelling reduce, gradually reintroduce weight-bearing on the injured ankle.
- Begin with partial weight-bearing and progress to full weight-bearing as tolerated.
Physiotherapy:
- Consider physiotherapy sessions for a tailored rehabilitation programme that focuses on strengthening, flexibility, and proprioception exercises.
Supportive Footwear:
- Wear supportive and comfortable footwear to provide stability and reduce strain on the injured ankle.
Avoid High-Impact Activities:
- Steer clear of high-impact activities and sports until the ankle is fully healed to prevent re-injury.
Monitor Progress:
- Keep a close eye on the progress of your recovery. If you notice any signs of persistent swelling, pain, or instability, consult with a healthcare professional promptly.
Remember, every injury is unique, and the severity of ankle sprains can vary. Always seek professional medical advice for an accurate diagnosis and appropriate treatment plan based on your specific situation.
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