Ankle sprains are a common injury that frequently happen when playing sports or doing daily tasks. They entail the ligaments supporting the ankle joint being torn or stretched. For a thorough recovery, proper therapy is essential to regaining your strength, flexibility, and stability.
Initial, Rest and Protection.
It's critical to apply the R.I.C.E. technique as soon as possible after an ankle sprain:
Rest: To stop additional injury, don't place any weight on the damaged ankle.
Ice: Every two to three hours, apply an ice pack covered in a cloth to the affected area for fifteen to twenty minutes. This lessens discomfort and numbs swelling.
Compression: Apply a thin layer of compression with an elastic bandage. This lessens the oedema.
Elevation: To reduce swelling, keep the damaged ankle as high above the heart as you can.
During the first 48 to 72 hours following the injury, these procedures should be followed. Seek medical assistance to rule out a more serious injury if pain and swelling do not go away.
Progressive Activation
To restore mobility, it's crucial to start with little motions as soon as the first swelling and pain start to go down:
Exercises for Range of Motion: Start with easy motions like using your toes to make the alphabet or slowly rolling your ankle in circles. Perform these exercises to keep your joints flexible.
Toe Taps and Heel Walks: Practice tapping your toes on the ground and then lifting your heels while seated or standing with assistance. Regaining regular movement patterns is aided by this.
Exercises for Strengthening
Improving stability and preventing further injuries require strengthening the muscles surrounding the ankle. Include the following workouts in your recovery regimen:
Exercises with Resistance Bands: You can execute exercises with a resistance band that involve dragging your toes in your direction, pointing them away, inversion (turning your foot inward), and eversion (moving your foot outward). The muscles and ligaments of the ankle are strengthened by these motions.
Calf Raises: Place your feet hip-width apart, lift your heels off the floor gradually, and then return them to the ground. As your strength increases, gradually increase the number of repetitions you do at first.
Single-Leg Stands: To improve ankle stability and proprioception, practise balancing on one leg. You can make progress by shutting your eyes or by standing on a shaky surface, such as a balancing pad.
Training for Proprioception and Balance
To reduce the risk of re-injury, proprioception—the feeling of joint position—and balance must be improved.
Exercises with a Balance Board: To improve your balance, use a stability disc or balance board. Progress from basic balancing to more difficult exercises like squats and rotations.
Exercises for Agility: Include agility training to enhance coordination and response time, like ladder or cone drills. These exercises imitate the dynamic motions that are frequently needed in daily life and sports.
Gradual Return to Activity
Activities with Low Intensity: Immediately perform low-impact activities, such as swimming or cycling since they are not weight bearing to the injured ankle. These type of activities support the cardiovascular system and do not put a lot of pressure on the joint.
Drills of a Sport: When you are ready, you can start performing specific sport drills, but in a toned down manner. Following this strategy will orient the ankle towards your chosen sport without overworking it.
Continuous Monitoring and Preventive Measures
After you've resumed your regular activities, take care of your ankle as well:
Stretching: To keep your Achilles tendon and calf muscles flexible, practice frequent stretching exercises.
Strength Maintenance: Continue your strength training regimen to maintain the stability and strength of the muscles surrounding your ankle.
The right footwear should be worn: stable, well-fitting shoes that offer sufficient stability and cushioning.
By Dr.Ayush Ranjan (Physiotherapist)