Physical therapists help people who have experienced ankle sprains reduce their pain; regain their strength, motion, and balance; return to normal activity levels; and avoid reinjury.
Talk to your doctor or physical therapist about the timing of strengthening exercises for the ankle . Typically you can start them when you are able to stand without increased pain or swelling. Do 8 to 12 repetitions of these exercises once or twice daily for 2 to 4 weeks, depending on the severity of your injury .
Mild, low-grade ankle sprains will usually heal in one to three weeks with proper rest and non-surgical care( such as applying ice). Moderate injuries may take between three and four weeks . Because of limited blood flow to the ligaments of the ankle, more severe injuries may take between three and six months to heal.
Treatment Rest. Avoid activities that cause pain, swelling or discomfort. Ice. Use an ice pack or ice slush bath immediately for 15 to 20 minutes and repeat every two to three hours while you’re awake. Compression. To help stop swelling, compress the ankle with an elastic bandage until the swelling stops. Elevation.
Injured ligaments heal faster when treated in a way to promote good blood flow. This includes short-term use of icing, heat, proper movement, increased hydration, and several sports medicine technologies like NormaTec Recovery and the Graston technique.
Walking on a sprained ankle is not advised. After a sprain occurs, it needs time to heal before weight-bearing. Walking or weight bearing too soon may slow healing or cause further damage.
Massage can help ease pain while promoting blood flow to the sprained area. If the injury is particularly severe or painful, a person should seek advice from a qualified massage therapist. For less severe injuries, a person can try gentle massage at home.
The ankle feels stable and it is usually possible to walk with minimal pain. Grade 2 : A more severe sprain , but incomplete tear with moderate pain, swelling and bruising. Although it feels somewhat stable, the damaged areas are tender to the touch and walking is painful.
Keep your leg up so that your ankle is higher than your heart. This allows the fluids from the damaged tissues that are causing the swelling to drain back into your circulation. Place a pillow under your foot when you sleep at night and prop up your foot when you are sitting or applying ice packs during the day.
Some of the fibres of the ligament will then tear. A damaged ankle ligament causes inflammation, swelling, and bleeding (which shows as bruising ) around the affected joint.
Yes. That’s the very short answer. According to the National Association of Athletic Trainers, ankle injuries , including sprains , are very often undertreated. Ignoring treatment, including excessive movement of the ankle through unnecessary walking , leads to a greater risk of worsening the injury .
Farber, ” Non – healing ankle sprains are typically caused by discreet damage to the interior bones, cartilage and ligaments of the foot or at its junction with the tibia and fibula.” For this reason, and because these injuries may also involve entrapped fluid or impinging scar tissue, many reasons for persistent pain
Compression : Gentle compression pushes extra swelling away from the ankle . This is usually accomplished by using an elastic wrap or ankle support. Elevation: Supporting your ankle above the level of your heart helps control swelling.
Epsom Salt After a few days, you can soak your ankle in a warm bath with Epsom salt . It’s important to apply cold during the first few days after an injury. Epsom salt may help soothe sore muscles and connective tissues, and it may help with joint stiffness.
Compression : An elastic bandage can bring down swelling and stabilize the joint. Wrap it snugly, but not so tight that it causes numbness or tingling. And remove or significantly loosen it when you go to bed at night .