Ankle Sprain

This month, we're addressing a common setback that many of us may encounter at some point – an acute ankle sprain. Whether you're an avid athlete or just navigating life's twists and turns, we've got you covered with five essential exercises, ice and heat protocols, strapping/taping tips, and a breakdown of recovery times based on the grade of the sprain.

Understanding Ankle Sprains: An ankle sprain occurs when the ligaments supporting the ankle stretch beyond their limits. These injuries are graded based on severity:

• Grade 1 (Mild): Slight stretching and microscopic tearing of ligament fibers. Mild pain and swelling.

• Grade 2 (Moderate): Partial tearing of ligament fibers, noticeable swelling, and moderate pain.

• Grade 3 (Severe): Complete tear or rupture of ligament(s). Severe pain, significant swelling, and possible joint instability.

Recovery Time:

• Grade 1: 2-4 weeks

• Grade 2: 4-6 weeks

• Grade 3: 6 weeks to several months

Exercise Protocols:

1. Toe Taps:

   • Sit or stand, tapping your toes on the ground.

   • Perform 3 sets of 15 taps, gradually increasing as tolerated.

2. Calf Raises:

   • Stand with feet hip-width apart, rise onto your toes, and lower back down.

   • Aim for 3 sets of 12-15 reps, holding onto a stable surface if needed.

3. Ankle Alphabet:

   • While seated, write the alphabet with your big toe.

   • Repeat 2-3 times in both clockwise and counterclockwise directions.

4. Resistance Band Exercises:

   • Secure a resistance band around a fixed point and loop it around the top of your foot.

   • Perform dorsiflexion and plantarflexion against the resistance.

   • Do 3 sets of 12-15 reps.

5. Balancing Exercises:

   • Stand on one leg for 30 seconds, then switch.

   • Progress to closing your eyes or standing on an unstable surface.

Ice and Heat Protocols:

• Ice: Apply an ice pack for 15-20 minutes every 2-3 hours during the initial 48 hours to reduce swelling.

• Heat: After the initial 48 hours, use a warm compress or soak your foot in warm water to promote blood flow and relaxation.

Strapping/Taping Tips:

• Utilize a compression bandage for mild to moderate sprains to reduce swelling.

• For added support, consider ankle taping or bracing, following proper techniques to avoid excessive tightness.

Remember, every recovery journey is unique. If you're uncertain about your specific situation, consult with a healthcare professional for personalized guidance. Here's to a swift and strong recovery!