Ankle sprain
- 3min read
An ankle sprain is a common injury that occurs when the ligaments that hold the ankle joint in place are stretched or torn. Here are some general tips for managing an ankle sprain:
Rest and elevation
Avoid putting weight on the injured ankle and rest as much as possible. Elevate the ankle above heart level to help reduce swelling.
Ice application
Apply ice to the injured ankle for 10 minutes every hour during the first 24 to 48 hours. This may help reduce swelling and pain.
Compression
Wrap the ankle with a compression bandage to help reduce swelling. Make sure the bandage is not too tight, as this could impair blood circulation.
Elevation
Keep the injured ankle elevated above heart level when sitting or lying down. This can help reduce swelling.
Over-the-counter pain relievers
Medications such as ibuprofen or acetaminophen may help relieve pain and inflammation.
Physical therapy
Once pain and swelling have subsided, a physical therapy exercise program can help strengthen the muscles around the ankle, improve stability, and prevent future injuries.
Ankle brace
In more severe cases, your doctor may recommend wearing an ankle brace to provide extra support during healing.
Medical consultation
If pain and swelling persist, or if you are unsure about the severity of the injury, consult a doctor or healthcare professional. They can evaluate the injury and recommend an appropriate treatment plan.
It is important to follow your doctor’s advice and not return to normal activity too quickly, as this could worsen the injury. With proper treatment and adequate rehabilitation, most ankle sprains fully heal within a few weeks.
For a mild to moderate ankle sprain, here is a rehabilitation exercise that may help strengthen the ankle muscles and improve stability:
Alphabet exercise with the foot
Sit on a chair with your back straight and your feet flat on the floor.
Lift your injured foot and slowly trace the alphabet in the air with your toes. Try to make the letters as large as possible.
Do this in both directions (starting from A to Z, then in reverse).
Repeat the exercise several times a day.
This exercise helps strengthen the ankle muscles and improve joint mobility. It can also help restore proprioception—that is, your body’s ability to sense the position and movement of the ankle in space, which is important for ankle stability.
Make sure you do not feel pain while performing this exercise. If you experience significant pain, stop immediately and consult a healthcare professional. Also, be sure to follow all the recommendations of your doctor or physiotherapist regarding rehabilitation exercises for your ankle sprain.
