We’ve all been there. One moment you were strolling about without a care in the world, and the next thing you know, your ankle is twisted, and you are limping. But do not worry; you’re not alone in this.
Ankle sprains are quite common. There isn’t much you can do to reverse the injury, but if you ensure adequate care and do some exercises, you will be fine. Now, let’s take a look at all the exercises and care you can do to take care of your sprained ankle.
What are Sprained Ankles?
In simple terms, it is something that occurs when either the ankle ligaments are stretched or torn. This can occur when you roll your foot, take a wrong step, or land ‘funny’ from a jump, and so on. This in turn, leads to experiences of pain, inflammation, and, therefore, the inability to walk well.
Taking Care of Your Injured Foot
The typical and perhaps the initial response any person would have when they encounter a sprain on their ankle for the first time would be to just carry on walking. But that most certainly is not the best idea. However, it is advised that you nurse your foot for at least the first two to three days. Here’s what you should do:
- Rest up: Being able to sit down and not shifting that foot at all to avoid any pressure.
- Ice: Place an ice pack on the hip area in a towel and alternate between removing it and placing it back on every 15 minutes, every three hours. It is like when you put your sprained ankle on an ice pack; it more or less heals what is actually hurting the most.
- Compression is key: Here, you could decide to go for an elastic bandage in the process of reducing the swelling. But do not do this too often – it might lead to getting blood clots if it is too rigid.
- Elevate that foot: It is recommended that you place your foot in an inclined position.
But of course, if there is severe pain or if you are not too sure as to whether the sprain is severe, moderate or mild, it would be wise to seek the services of a doctor. They can properly diagnose you and prescribe the most appropriate action that should be taken.
Getting Back in Action: Exercises for Recovery
When you’re ready to start moving again after an ankle injury, it’s important to do the right exercises. These will help your ankle become flexible and strong again. Let’s look at some easy physio exercises for sprained ankles that you can try.
1. Ankle Alphabet
Pretend your big toe is a pencil. Use it to write the alphabet in the air. This might feel a bit silly, but it’s a great way to move your ankle in all directions.
2. Circle Time
Move your foot in circles. Go one way, then the other. Start with small circles, then make them bigger if it feels okay. This helps your ankle move smoothly in all directions.
3. Flex and Point
Slowly point your toes away from you like a ballerina. Then, pull them back towards your shin. This stretches the muscles in your ankle and foot.
Remember, if any of these exercises hurt, stop doing them. It’s better to talk to your doctor if you’re feeling pain. Once your ankle can move more easily, it’s time to make it stronger. Strong ankles are less likely to get hurt again, so this part is really important!
4. Towel Scrunches
Place a towel down on the ground. Grab the towel with your toes and scrunch it up. This might be tricky at first, but it’s great for making the small muscles in your foot stronger.
5. Resistance Band Push
Get a stretchy band and loop it around your foot. Push your foot against the band. This helps strengthen the muscles that move your foot in different directions.
6. Heel Raises
Stand with your feet flat on the ground. Slowly rise up onto your toes, then lower back down. This makes your calf muscles stronger, which helps support your ankle.
The last step is to work on your balance. This helps your brain and ankle work together better, which can stop you from hurting your ankle again in the future.
7. One-Leg Stand
Try to stand on your injured foot for 30 seconds. If you need to, you can hold onto a chair to help you balance. As you get better, try to stand without holding onto anything.
8. Wobble Board
If you have a wobble board (a flat board with a rounded bottom), try standing on it. This makes your ankle work hard to keep you balanced, which helps make it stronger.
By doing these exercises regularly, you can help your ankle get better and stronger. Remember to take it slow and listen to your body. If something doesn’t feel right, it’s okay to stop and check with your doctor. With time and practice, you’ll be back on your feet and moving around like normal again!
Exercises to Avoid
Although mobility is useful, there are some types of exercises that you should avoid with a sprained ankle.
Any exercises that tend to strain your ligaments, such as running, jumping, etc, would put a lot of stress on your healing ligaments. Furthermore, anything that has to do with fast changes of direction (like tennis or basketball) should be avoided if you are not at your full strength yet.
Wrapping It Up
Although taking care of a sprained ankle can sometimes be a pain, following instructions and undergoing the recommended exercises will make one be up and moving around in no time at all.
That is why in the initial stages of the rehabilitation process, the use of rest and ice is recommended, and only then the introduction of gentle exercises aimed at increasing the flexibility, strength, and balance of the muscles used in the rehabilitation process. And last but not least – always remember that, whenever you have any doubts or questions concerning your recovery, a foot doctor is the expert to address you to.
Thus, when you are struggling with mobility because, unfortunately, you tripped over something, do not worry. With this knowledge you have mastered all there is to know about sprained ankles and simply sprain them if you want to.
