Ankle sprain symptoms vary depending on the severity of the injury. An ankle sprain occurs when one or more ligaments are stretched or torn, and can be classified as a grade I, II, or III sprain. Grade I is a mild sprain when the ankle ligaments are overstretched but not torn. Grade II is when the ligaments are partially torn, and Grade III is a rupture or complete tear of one or more ligaments.
If you start ankle exercises too soon or progress too quickly after a sprain, you could cause more damage and delay your recovery. Ankle sprain rehabilitation is divided into three phasess. Knowing these phases will help you determine when to start ankle exercises and which ones are appropriate.
The severity of the sprain and its symptoms, such as swelling and pain, will influence the rehabilitation schedule.
How long should you wait to exercise again?
Early ankle sprain rehabilitation
The goal of early rehabilitation is to reduce swelling and pain. This phase can last anywhere from one to seven days after the ankle sprain. Necessary rest, apply ice, and wear an elastic bandage during this time. For grade III ankle sprains, it is also necessary to wear a walking boot or use crutches.
Elevate ankle above heart and take painkillers it can further reduce swelling. Most of the exercises will be too painful to perform during this phase, with the possible exception of the isometric exercises. Ankle isometrics involve pushing your foot in a certain direction against resistance, like a wall, but not moving your ankle.
Intermediate rehabilitation phase
The intermediate phase of ankle rehabilitation exercises can begin after the first 72 hours or when swelling and pain begin to subside. The duration of this phase is between one and three weeks, depending on the severity of the ankle sprain.
During this phase, you will light ankle exercises to increase ankle flexibility and strength. Exercises include ankle circles, marble collecting, single leg balance, and heel walking. For the marble collection, slowly pick up the marbles with your toes and place them in a bowl while sitting on a chair.
Final phase of rehabilitation
The final phase of ankle sprain rehabilitation begins after you have regained normal ankle flexibility and improved strength and stability. The duration of this phase varies from a few days for a grade I ankle sprain to a couple of weeks for a grade III sprain.
During this phase, perform functional or sport-specific exercises that are similar to your activities and daily exercises while still incorporating phase two exercises. For example, you can run for two to five minutes, perform a quick agility drill, and then improve your single-leg balance on a wobbly board.
Ankle rehabilitation exercises help you return to your normal exercise routine without re-injuring yourself. Because of this, functional or sport-specific exercises are initially performed only two to three days a week, not on consecutive days.
The best exercises to recover the ankle with an elastic band
Resistance band exercises are often used to rehabilitate ankle injuries such as sprains and strains. Once you can comfortably bear weight on your ankle, strengthening it is essential to the recovery process.
Sprains are any injury to the ligaments, which are the fibers thate connect the bones that provide strength to your skeleton and also support mobility in the joints. The outer ligaments of the ankle are the typical culprits in a sprain. Fortunately, our bodies are quite proficient at healing ligament injuries.
La swelling it will happen relatively soon after the injury, as your body sends blood to the area to try to heal it. The swelling can occur for quite some time since the foot is further away from your heart. You can apply the RICE procedure, which includes rest, ice, compression, and elevation, to help reduce pain and swelling while improving healing time.
However, it is vital to start returning to your normal exercise and daily activities as soon as possible, as this will further aid the recovery process and speed healing. We propose 4 exercises with an elastic band to help strengthen the ankle after a sprain.
plantar flexion
Sit in a chair, or on the floor, and place a resistance band around your ball of foot while holding the ends in your hand.
Push your ankle down, pointing your toes as far as they will go, then return to the starting position.
Switch sides and repeat.
dorsiflexion
Secure your resistance band around a sturdy anchor point and wrap the ends around your forefoot. Start with your foot pointing down, and then lift your ankle as high as it will go, straightening your foot so that your toes point toward the ceiling.
Switch sides and repeat.
Investment
With the band secured, wrap it around the inside of your ankle, while sitting with your leg straight. Begin in a relaxed stance and proceed to move your ankle down and in toward the center of your body. Then return to the relaxed position.
eversion
With the band still secured to the anchor point, wrap the band around the outside of the ankle, keeping the foot in a relaxed position. Move your foot up and out, away from the midline of your body. Then it returns to the rest position.
Exercises to regain full range of motion
After an injury, it's important to regain range of motion (ROM) in the ankle. Any stiffness or swelling in the ankle can affect the way you walk and will affect your sport. Your entire kinetic chain can be affected, leading to knee, hip, and back problems. However, it is also important to maintain the range of motion of the ankle to avoid injury. If your ankle muscles are too tight or too weak, that too will lead to injury. The strength, or lack thereof, in the muscles of the lower leg and foot, which cross the ankle joint, plays a role in the ankle's range of motion.
The alphabet
Use your toes to "write" the letters of the alphabet in the air. This exercise works the ankle through all ranges of motion and works muscles affected by ankle sprains or fractures, shin splints, and Achilles tendon injury or tightness. The alphabet exercise is easy to do and does not require any materials. It is best to do this exercise with your foot and ankle hanging off the bed or table with your lower leg still supported.
Keep your lower leg still and don't move your hip in or out.
heel rise
This exercise strengthens the calf muscle. (gastrocnemius). There are muscles in the foot that cross the ankle joint that are also active during heel lift. Hold on to a chair or wall for balance, if necessary. Raise your toes slowly for four counts and slowly lower until your heels touch the ground again. Do two sets of 10 repetitions, working up to three sets. This exercise can be done while sitting down. Bending the knee targets a separate calf muscle, the soleus
Calf stretch
A stiff Achilles tendon can be painful and will limit ankle ROM. The sudden increase in activity can also cause an Achilles tendon rupture. Step back with the involved leg and keep the heel on the ground. Bend your front knee and lean forward until you feel a stretch in your calf and Achilles. You can also use a towel, belt, or bungee cord and stretch your calf and Achilles while sitting. Hold the stretch for 30 seconds and repeat three times.
marble collecting
Sit on a chair and place several marbles on the floor. Your mission will be to collect the marbles with your toes and put them in a bowl that you have nearby. Put a towel on the floor so the marbles don't roll excessively or get lost.
push out
Standing, with both separated at the height of the hips, keep the injured person firmly on the ground. Now, make slight outward turns while holding for a couple of seconds and relax again. Perform it between eight and twelve repetitions, once or twice a day.
push in
In the same way as the previous exercise, but turning inwards. Very smoothly and without sudden movements when returning. At no time should you feel pain, just tension.
balance in bosu
Finally, in the final phase of our ankle sprain, we will begin to strengthen with bosu exercises. It is important that you do them at the end of the injury, since otherwise you could inflame and injure the area again.