Ankle sprains
are common injuries that can result in lifelong problems. Some people with
repeated or severe sprains can develop long-term joint pain and weakness.
Treating a sprained ankle can help prevent ongoing ankle problems.
Key points
Rehabilitation exercises are critical
to ensure that the ankle heals completely and reinjury does not occur.
You can begin healing by walking or bearing
some weight while using crutches if you can do so without too much pain.
Start rehabilitation with range-of-motion exercises in the first
72 hours after your injury. Continue with further rehabilitation, including
stretching, strength training, and balance exercises, over the next several
weeks to months.
You can do rehabilitation exercises at home or
even at the office to strengthen your ankle.
An ankle sprain occurs when
ligaments that connect the bones in the foot, ankle,
and lower leg are stretched or torn.
An ankle sprain often
happens when you make a rapid shifting movement with your foot planted, for
example, when playing soccer or getting tackled in football. Most commonly, the
ankle rolls outward and the foot turns inward in what is called an
inversion injury. It results in stretching and tearing of the ligaments on the
outside of the ankle.
Less commonly, the ankle rolls inward and
the foot turns outward in an
eversion injury, damaging the ligaments at the inside of the ankle.
See your doctor immediately if you notice any of
the following:
Your foot or leg bends at an abnormal
angle.
You feel severe pain.
Your foot is cool or pale
or changes color.
You feel numbness or tingling in your foot or
toes that lasts after the initial injury.
You can't move your
ankle.
You should see your doctor after an
ankle sprain if you notice any of the
following:
You heard a "popping" sound at the time you
sprained your ankle.
You have moderate or severe pain or severe
swelling or bruising around your ankle.
You can't walk or put
weight on your affected foot, or your ankle feels unstable.
You
have redness, swelling, or pain in your leg or groin. These can be signs of a
blood clot.
You have no improvement in your ankle after 1
week.
Your swelling and bruising last more than 2 weeks.
Also be sure to contact your doctor if you have a cast or
splint around your ankle that feels too tight.
Test Your Knowledge
Inversion injuries result in stretching or tearing of
the ligaments on the outside of the ankle.
If ligaments do not heal properly after an ankle sprain, the ankle can
become weak and unstable and give out with only minor trauma, such as stepping
off a curb. Rehabilitation exercises help repair and strengthen injured
ligaments.
Test Your Knowledge
Rehabilitation exercises are not important for ankle
injuries.
Start each exercise slowly and use your pain level to guide you in
performing these exercises. Ease off the exercise if you have more than mild
pain. Following are some examples of typical rehabilitation exercises.
Keep in mind that the timing and type of rehabilitation exercises
recommended for you may vary according to your doctor's or physical therapist's
preferences.
Range-of-motion exercises
Range-of-motion
exercises begin right after your injury while you have ice on your ankle.
Perform a set of exercises by repeating them 10 to 30 times. Do each set 3 to 5
times a day.
Trace the alphabet with your toe, which
encourages ankle movement in all directions.
Sit in a chair with
your foot flat on the floor. Slowly move your knee side to side while keeping
your foot pressed flat.
Towel curls. While sitting, place a hand towel on a
smooth floor, such as wood or tile. While keeping your heel on the ground, curl
your toes and grab the towel with your toes to scrunch the towel. Let go, and
continue scrunching up the entire length of the towel. When you reach the end
of the towel, reverse the action by grabbing the towel with your toes,
scrunching it, and pushing it away from you. Repeat, until you have pushed the
entire length of the towel away from you.
Stretching exercises
Start exercises to stretch
your
Achilles tendon as soon as you can do so without pain.
The Achilles tendon connects the calf muscles on the back of the lower leg to
the bone at the base of the heel.
Towel stretch. If you
cannot stand, sit with your knee straight and a towel looped around the ball of
your foot. Gently slowly pull back on the towel for about 15 seconds until you
feel your calf stretch. In moderate to severe ankle sprains, it may be too
painful at first to pull your toes far enough to feel a stretch in your calf.
Use caution and let pain be your guide. A little pain is normal, but you should
not feel moderate to severe pain. Do 15 to 20 repetitions of this exercise, 3
to 6 times a day.
Calf stretch. If you are able to stand,
you can do this exercise by facing a wall with hands at shoulder level on the
wall. Place your injured foot behind the other foot with the toes pointing
forward. Keep your heels down and your back leg straight. Slowly bend your
front knee until you feel the calf stretch in the back leg. Hold this position
for at least 20 seconds and repeat. Try to do this stretch 3 to 6 times a
day.
Muscle-strengthening exercises
Talk to your doctor
or physical therapist about the timing of
strengthening exercises for the ankle. Generally, you
can start them once you are able to stand without increased pain or swelling.
These exercises should be held for 3 to 5 seconds. Do 15 to 20
repetitions once or twice daily for 2 to 4 weeks, depending on the severity of
your injury.
Start by sitting with your foot flat on the
floor and pushing it outward against an immovable object such as the wall or
heavy furniture. After you feel comfortable with this, try using rubber tubing
looped around the outside of your feet for resistance.
While still
sitting, put your feet together flat on the floor. Press your injured foot
inward against your other foot.
Next, place the heel of your other
foot on top of the injured one. Push down with the top heel while trying to
push up with your injured foot.
Balance and control exercises
You can usually
start balance and control exercises when you are able to
stand without pain. But talk to your doctor or physical therapist about the
exact timing. Also, don't try these exercises if you could not have done them
easily before your injury. If you think you would have felt unsteady doing
these exercises when your ankle was healthy, you are at risk of falling when
you try them with an injured ankle.
Do these exercises 6 times for
60 seconds at least once a day.
Stand on just your injured foot while holding
your arms out to your sides with your eyes open. When you can do this for 60
seconds, try adding the advanced moves in the next level.
Stand on
your injured foot only and:
Hold your arms across your chest with
your eyes open.
Hold your arms out to the sides and close your
eyes.
Hold your arms across your chest and close your eyes.
Stretching exercises should be continued on a daily basis
and especially before and after physical activities to prevent reinjury. Even
after your ankle feels better, continue with muscle-strengthening exercises and
balance and control exercises several times a week to keep your ankles
strong.
Test Your Knowledge
Begin muscle-strengthening exercises once you can
stand without increased pain or swelling.
Inversion injuries result in stretching or
tearing of the ligaments on the outside of the ankle. Inversion injuries are
the most common cause of ankle sprains.
False
This answer is incorrect.
Inversion injuries result in stretching or
tearing of the ligaments on the outside of the ankle. Inversion injuries are
the most common cause of ankle sprains.
True
This answer is incorrect.
Rehabilitation exercises are critical to ensure
that the ankle heals completely and reinjury does not occur.
False
This answer is correct.
Rehabilitation exercises are critical to ensure
that the ankle heals completely and reinjury does not occur.
True
This answer is correct.
Muscle-strengthening exercises usually are
started once you can stand without increased pain or swelling.
False
This answer is incorrect.
Muscle-strengthening exercises usually are
started once you can stand without increased pain or swelling.
This information does not replace the advice of a doctor. Healthwise disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.This information does not replace the advice of a doctor. Healthwise disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.
