Ankle sprains are very common injuries, usually the result of the foot turning in. For the first few days, reduce the amount of walking you do and gently exercise your ankle regularly to avoid stiffness. This can stretch or even tear the ligaments that help support the ankle and foot. Apply ice to your ankle for 15 minutes after exercising. Trace the alphabet with your toe, which encourages ankle movement in all directions. C compression place an ice bag on the ankle for 15 to 20. Its ideal for use after youve seen your doctor or physiotherapist and been diagnosed with an ankle sprain. There are several types of strengthening exercises. It is easiest to begin with isometric exercises that you do by pushing against a fixed object with your ankle. For the first 2448 hours the ankle will be painful. But if an ankle sprain causes more than slight pain and swelling, its important to see a.
Treating a sprained ankle can help prevent ongoing ankle problems. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible. An ankle sprain is a common injury, often caused when the ankle. To prevent reinjury continue daily calf and heel stretching, especially after activity indefinitely continue ankle strengthening 34 days per week indefinitely complete the balance tests and exercises if needed wear an ankle brace during strenuous activity indefinitely balance an ankle sprain can decrease your ability to balance on that foot and makes it easier to roll. These are easy to do while you are at a desk or watching tv. The injury occurs when one or more of the ligaments in the ankle are stretched or torn, causing pain, swelling, and difficulty walking. Try doing these exercises then putting ice on your ankle, up to 5 times a day. Ankle sprains are common injuries that can result in lifelong problems.
Range of motion rotate your foot at the ankle in large circles stretching you ankle maximally in all directions as tolerated by comfort. Elevate the ankle above heart level until swelling subsides. Balance exercises stand on your injured foot and attempt to maintain balance. So if you happen to have a minor ankle sprain, try these exercises to get back on the field faster. Strengthening the muscles that support your lower leg, foot, and ankle will help.
In the ankle joint, ligaments provide stability by limiting sidetoside movement. It is important that you take regular painkillers, to reduce the pain and help you keep moving around. Exercise neuromuscular and proprioception training for the ankle. Rehabilitation after ankle sprain brett sanders, md center for sports medicine and orthopaedic 2415 mccallie ave. You might be stiff and sore, but the sooner you get it moving, the quicker youll recover and better you. You may have pain in your ankle and notice that it is red and painful for a week or two. Ankle strengthening exercises these exercises can be used after an injury or for injury prevention, which is why the word injured is in quotations throughout the directions. Ankle sprains are very common ankle injuries, usually the result of the ankle turning inward. As soon as you can tolerate pressure on the ball of your foot, begin stretching the ankle using some of the following exercises. High ankle sprain exercises should be started once the initial phase of the injury. Rehabilitation after ankle injuries ahmed thabet, m.
Lateral ankle sprain deltoid sprain high ankle sprain onset. Ligaments are bands of tissue like rubber bands that connect one bone to another and bind the joints together. Knee pain is often caused by ligament sprains, muscle strains, or irritateddamaged cartilage. Sprained ankle range of motion exercises rom and stretches. How to strengthen your ankle after a sprain footcaremd. To ensure that this program is safe and effective for you, it should be performed under your doctors supervision. Exercises for ankle sprain rehabilitation the information contained in this leaflet is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case.
Slide your injured foot backwards along the floor, keeping your foot. As soon as you can stand without pain, try the balance tests below. Many people try to tough out ankle injuries and dont seek medical attention. Early treatment, specific exercises and bracing can decrease the risk of re injury. If you have any concerns, discuss these with your doctor or. Ankle stability and movement coordination impairments. Your physician may also prescribe physical therapy, antiinflammatory medications, a walking boot or ankle brace depending on the severity of your injury. High ankle sprain, is also known as, syndesmotic ankle sprain. Ankle sprains may take from 6 weeks to several months to heal. Ankle sprain the first 48 hours rest from weight bearing but start trying to move your ankle straight away. Trauma, falls, or sports injuries can produce forces that tear, over stretch or compress the joint or the soft tissue.
Stand with your ankle and knee of the affected leg bent with your foot flat on the floor. They are often immediately and severely painful and incapacitating. Applying an ace bandage can help decrease the swelling and help the healing. After the ankle has healed, ask your doctor if you should continue to wear the brace. This article focuses on the rehabilitation exercise that will help with an ankle sprain. Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. For the first few days after spraining your ankle, follow the steps of rice therapy.
Significant injuries may require an ankle brace or, rarely, a cast or boot. Foot and ankle conditioning program orthoinfo aaos. Rehabilitation exercise should comprise of four components. If treated quickly and properly, most ankle sprains heal completely, allowing a safe and early return to activity. These three bones are connected by several ligaments that help stabilize the joint. Our ankle sprain exercises aim to restore painfree range of motion to the joint, strengthen the surrounding muscles, improve proprioception and return you to full competition fitness levels. Rehabilitation of the ankle after acute sprain or chronic.
An ankle sprain occurs when a ligament connecting the. If your doctor put you in a boot, remove it to do the exercises. E elevation wrap an elastic bandage from the toes to mid calf, using even pressure. An ankle sprain occurs when a ligament connecting the ankle bones is stretched or torn.
Advancing too quickly in your sport or activity can. If your ankle sprain doesnt improve in that time or starts to get worse, contact your gp or pharmacist. Chad madden, physical therapist, discusses the top 3 exercises for an ankle sprain. Ankle sprains this sheet should be used as a guide to recovery following a simple ankle sprain. Do these exercises six times a day for each leg, especially after exercise or another activity. Physical therapy for sprained ankle 12 exercises for. Attempt to move ankle through ranges of movement up and down, in and out against a static resistance e. Rangeofmotion exercises begin right after your injury.
Most sprains are caused by rolling the foot inward. Complete the balance tests and exercises if needed wear an ankle brace during strenuous activity indefinitely balance an ankle sprain can decrease your ability to balance on that foot and makes it easier to roll the ankle again. Ankle sprain rehab exercises sydney sports medicine. These exercises are designed to target the underlying causes of the sprained ankle. Loosen the wrap if your toes start to turn blue or feel cold. These can be a result of a traumatic injury or stress over time. Ligament damage can lead to instability of the ankle and frequent re injury. Madden physical therapy 5425 jonestown road harrisburg, pa. Ankle sprain tips and exercises my doctor online kaiser.
Because the application of an ankle brace has been shown to increase joint position sense, it may be suggested that after an acute ankle sprain, initial exercises and rom should be performed with some prophylactic support in an attempt to improve sensory and proprioceptive feedback. Rehabilitation after ankle sprain center for sports medicine. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your feet and lower legs. After you feel comfortable with this, try using rubber tubing looped around the outside of your feet for resistance.
Patient resources sarang desai, do orthopedic surgeon. Indication patients aged 12 to 70 years experiencing recurrent ankle sprain. Of course, make sure to see your doctor if the injury is painful and you notice significant. Following an ankle sprain, strengthening exercises should be performed once you can bear weight comfortably and your range of motion is near full.
Following an ankle sprain, you should start strengthening exercises once you can bear weight comfortably and your range of motion is near full. You can do rehab exercises at home or even at the office to strengthen your ankle. Foot and ankle rehabilitation exercises orthoinfo aaos. When these ligaments are overstretched, it is referred to as an ankle sprain. Physical therapist performs a full evaluation of the ankle to give the proper and effective treatment and exercises for early recovery from sprained ankle. Injured refers to the ankle you are exercising, which may be one or both. The exercises below form part of an ankle rehabilitation program but are suitable for recovering from a number of ankle injuries. Put the ice pack on your injured ankle for 10 minutes every 2 hours, for the first couple of days after the injury. When held firmly on one end, it offers resistance as you stretch the other side. Recovering from an ankle sprain generally requires 46 weeks of treatmentrehabilitation. Ankle sprain emergency department patient information.
Extend your leg out and trace the letters of the alphabet in the air with your big toe. After an injury or surgery, an exercise conditioning program will help you. Then use the ice pack 3 times a day until the swelling goes down. Manual test are performed to find out how unstable your ankle is following a sprain and in some cases, xrays might be required to determine whether there is a broken bone. Rubber tubing, also called surgical tubing, is like a big rubber band. Performing the exercises three to five days a week will maintain strength and range of motion in your foot and ankle. Some people with repeated or severe sprains can develop longterm joint pain and weakness. Call your doctor for an appointment to check your ankle in 7 to 10 days. How to do rehabilitation exercises for an ankle sprain. Keeping these muscles strong can relieve foot and ankle pain and prevent further injury. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.
If treated quickly and properly, however, ankle sprains can heal well, allowing safe return to activity. Rehabilitation rehab exercises are critical to ensure that the ankle heals completely and reinjury does not occur. Their purpose is to reestablish and strengthen the muscles and protective reflexes of the ankle. An ankle sprain is an injury to one or more ligaments in the ankle, usually on the outside of the ankle. If improperly treated, they can develop into a chronic problem. Rom exercises strengthening exercises balancing exercises. Use crutches to take weight off your ankle if you are having trouble walking. Ankle sprain exercises mobility, strengthening and. Chattanooga, tn 423 6242696 the injury ankle sprains are very common ankle injuries, usually the result of the ankle turning inward.
High ankle sprain syndesmosis sprain anatomy and biomechanics. First 24 to 72 hours after injury, immediate treatment for sprained. Simple exercises can be done using elastic to create resistance fig. Either immerse it in an ice bucket, or wrap it in a bag of ice for 20 minutes on, 20 minutes off. Even after your ankle feels better, continue with strengthening exercises and balance and control exercises several times a week to keep your ankles strong. Ankle slides sit on a chair with your feet flat on the floor. Ankle sprains university health services university of california.
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