3 Steps To Recover From A Sprained Ankle

Bounce Back Stronger: 3 Steps To Recover From A Sprained Ankle

We've all been there - the dreaded sprained ankle. It's painful, it's frustrating and it can really set you back. But with the right approach and the right equipment, you can bounce back stronger than ever.

Understanding the Sprain:

Before diving into recovery techniques, it's important to understand what exactly happens when you sprain your ankle. A sprain occurs when the ligaments that support the ankle stretch or tear, often due to a sudden twist or turn of the foot. 

Initial Treatment:

When you first sprain your ankle, it's essential to follow the R.I.C.E. protocol:

1. Rest: Avoid putting weight on the injured ankle as much as possible. Rest allows the damaged tissues to begin healing.  

2. Ice: Apply ice to the affected area for 15-20 minutes every 2-3 hours during the first 48 hours after injury. Ice helps reduce pain and swelling. 

3. Compression: Wrap the ankle with an elastic bandage to provide support and reduce swelling. Be careful not to wrap it too tightly, as this can impede blood flow.

4. Elevation: Keep the injured ankle elevated above the level of your heart whenever possible. This helps reduce swelling by allowing fluids to drain away from the injury site.

 

Gradual Rehabilitation:

Once the initial pain and swelling have subsided, it's time to start rehabilitating the ankle to regain strength and flexibility. Here are some key steps to follow:

Step 1 - Range of Motion Exercises: Begin with gentle exercises to improve ankle flexibility and range of motion, such as ankle circles, alphabet exercises (drawing the alphabet with your toes) and towel scrunches (gripping a towel with your toes and pulling it towards you).

Incorporate dorsiflexion (up and down motion), inversion + eversion (side to side rotation) and rotations (drawing circles with toes) to improve mobility.

Step 2 - Strength Training: As the ankle begins to heal, incorporate strengthening exercises to rebuild muscle around the joint. Include slantboard calf raises and bent knee calf raises to strengthen the calf muscles and support ankle stability.

Never train through pain, and increase the weight and sets as the ankle becomes stronger. The ISOTIB-LT is perfect here because you can add resistance gradually, ensuring a controlled progression before returning to daily activities and loading the ankle with full body weight.

Step 3 - Balance and Proprioception: Work on improving balance and proprioception (the body's awareness of its position in space) to prevent future sprains. This can be achieved through activities like single-leg balance exercises. 

Incorporating equipment like The Tib Bar can further enhance proprioception and stability, reducing the risk of future injuries.

Patience and Persistence:

Recovering from a sprained ankle takes time and patience. It's essential to listen to your body and not rush the process. Be consistent with your rehabilitation exercises and take breaks as needed to prevent overexertion. With dedication and perseverance, you can bounce back stronger than ever. 

And don't forget, prevention is better than cure! Build your strength and resilience in the muscles & ligaments around your ankles and shins to reduce the likelihood of you suffering from ankle sprains or injuries again in the future. We highly recommend our ISOTIB-LT and Tib Bar for doing just this!