The ankle is the most frequently sprained joint in the body, often injured by a fall or twisting motion that causes the ligaments in the joint to become stretched or even tear.
The severity of ankle sprains can vary from a low-grade, minor injury to a high-grade, traumatic injury that requires surgery. After an ankle sprain, you might notice swelling, redness, or even bruising. And it may also be challenging and painful to walk on that foot.
Here are a few tips to help you recover from an ankle sprain.
1. Rest and Protect
Immediately after the injury, it is important to rest and protect the joint. This includes applying ice frequently to modulate inflammation and help with pain, using a compression bandage to reduce swelling, and avoiding walking on the injured ankle as much as possible.
PRICE is a good acronym to remember:
- Protect
- Rest
- Ice
- Compress
- Elevate
These are the best steps to take immediately after an ankle injury.
2. Get Some Movement
After the swelling and pain have subsided, it is crucial to start moving your ankle to prevent it from getting stiff. Trying to move your ankle up and down, as well as side-to-side is vitally important to regaining lost range of motion.
As your ankle motion improves, resistance exercises can be added gradually to improve the strength of the muscles around your ankle.
3. Prevent, Prevent, Prevent
Prevention is arguably one of the most important steps in keeping your ankle free of injury and pain-free. Reinjury after an ankle sprain is especially high in the first year after the sustained injury.
Exercises that include balance, stability and strengthening components are great for helping to reduce the possibility of reinjury.
Need Help?
If you sprain your ankle, contact us for an appointment to see one of our highly-trained physical therapists. They can guide you on the path to recovery and ensure you have all the tools and exercises you need along the way!
