Maximize Your Recovery: Essential Rehab Exercises for Ankle Sprains

Maximize Your Recovery: Essential Rehab Exercises for Ankle Sprains

Rehabilitation exercises are a critical part of the recovery process for individuals who have suffered an ankle sprain. These exercises help to restore strength, range of motion, return to function, and stability to the ankle, reducing the risk of chronic instability and future injury.  In this blog, we will discuss the importance of rehabilitation exercises for ankle sprains and provide a comprehensive overview of the exercises that are commonly used in physical therapy.

Ankle sprains occur when the ligaments that support the ankle are stretched or torn. This can cause pain, swelling, and difficulty walking. In some cases, sprains can be severe, leading to long-term instability and chronic pain. Rehabilitation exercises are an essential part of the recovery process, helping to restore the function of the ankle and reduce the risk of reinjury.

The first step in rehabilitation after an ankle sprain is to reduce pain and swelling. This can be done through the use of ice, compression, and elevation. Once the acute symptoms have subsided, physical therapists will work with patients to regain their range of motion and strength. This can involve exercises to improve ankle mobility, such as ankle circles and dorsiflexion and plantar flexion exercises.

One of the most important rehabilitation exercises for ankle sprains is balance training. This can involve single-leg balance exercises, such as standing on one foot, or dynamic balance exercises, such as hopping on one foot. Balance training helps to improve stability and coordination, reducing the risk of reinjury.

Another important aspect of rehabilitation for ankle sprains is to strengthen the muscles that support the ankle, including the calf muscles and the muscles of the lower leg. Calf raises and single-leg balance exercises are two effective exercises for strengthening the ankle and lower leg muscles.

In addition to balance training and strengthening exercises, physical therapists may also use therapeutic exercises to improve the stability of the ankle. This may include proprioceptive exercises, such as balance boards and wobble boards, and plyometric exercises, such as hops and jumps.

Physical therapists may also use taping and bracing to provide additional support for the ankle during rehabilitation. Taping can help to reduce pain and provide stability, while bracing can help to limit excessive movement and reduce the risk of reinjury.

How else Physiotherapists can help manage your ankle sprain

Physiotherapy plays a crucial role in the management of ankle sprains. Physiotherapists are trained to assess, diagnose, and treat a wide range of musculoskeletal conditions, including ankle sprains. They use a variety of techniques and exercises to help patients recover from their injuries, reduce pain, and restore normal movement.

One of the first steps in physiotherapy for ankle sprains is the assessment of the injured area. A physiotherapist will assess the extent of the injury and determine the severity of the sprain. They will then develop a personalized treatment plan that is tailored to the individual’s specific needs and goals.

Pain management is a key component of physiotherapy for ankle sprains. Physiotherapists use a variety of techniques to help reduce pain, including ice therapy, ultrasound, and soft tissue massage. These techniques help to reduce inflammation, promote healing, and reduce pain.

Physiotherapy also plays a crucial role in restoring the range of motion and flexibility of the ankle. This is accomplished through the use of gentle stretches and exercises that help to increase the flexibility and mobility of the ankle. This is important for regaining normal movement patterns and reducing the risk of future injury. 

Individualized rehabilitation plans will optimize recovery and function by addressing the specific limitations from each ankle sprain, and taking into consideration not only the immediate injury, but any previous injuries that may influence recovery. Depending on which ligament is sprained, the direction of the sprain, and the severity, the protocols will vary. This individualized approach from a physiotherapist leads to the best outcomes.

Chronic ankle issues courtesy of Body Science Therapy & Performance Centre (Read the caption)

Strength training is another important component of physiotherapy for ankle sprains. Physiotherapists use a variety of exercises to help patients regain strength and stability in their ankle. This may include calf raises, single-leg balance exercises, and resistance band exercises. These exercises help to improve the strength and stability of the ankle, reducing the risk of future injury.

In addition to strength training, physiotherapists may also use proprioceptive training to help improve balance and stability in the ankle. Proprioceptive training involves exercises that challenge the sense of balance, such as balance boards and wobble boards. These exercises help to improve balance and coordination, reducing the risk of future injury.

Another important aspect of physiotherapy for ankle sprains is the use of taping and bracing. Physiotherapists use taping to help support the ankle and reduce pain, while bracing can help to limit excessive movement and reduce the risk of reinjury. Taping and bracing can be used together or separately, depending on the individual’s specific needs and goals, and injury severity.

Finally, physiotherapists also provide patients with education and advice on how to prevent future ankle sprains. This may include information on proper shoe selection, appropriate warm-up and cool-down exercises, and tips for avoiding high-risk activities. This education and advice help to ensure that patients are equipped with the knowledge and skills they need to reduce the risk of future injury.

In conclusion, physiotherapy plays a critical role in the management of ankle sprains. Physiotherapists use a variety of techniques and exercises to help patients recover from their injuries, reduce pain, restore normal movement. With the right physiotherapy program, patients can recover from their injury and return to their active lifestyle and the meaningful activities that they enjoy. If you have suffered an ankle sprain.

You can find a top physiotherapy clinic in your area by clicking the find a clinic near me button on this page.

One of the most common injuries when it comes to soccer courtesy of Body Science Therapy & Performance Centre (Read the caption)

Book Your BACK NECK SHOULDER KNEE ELBOW HIP WRIST FOOT Pain Consult

This appointment is your opportunity to tell us what hurts and discover whether physiotherapy or chiropractic care is a good fit for you! During this session, you will talk with a physiotherapist or chiropractor on a phone call (or online) and create the right care plan specifically for your pain. There is no obligation on this session is to find out whether physiotherapy or chiropractic care can help you getting back to doing the things you love in life.

Frequently Asked Questions

A sprained ankle can take anywhere from a few days to a few weeks to heal depending on the severity of the injury.

Cold water or cold packs can be beneficial for a sprained ankle, especially in the acute stages (the first 2-7 days). Cold can help to reduce inflammation, pain, and to help speed up the healing process. However, care should be taken not to make the cold water or cold packs too cold, and to monitor the temperature and skin throughout the treatment. It is best to seek the advice of a professional when applying modalities such as heat and cold to the injured area.

Hot water and hot packs can be beneficial for a sprained ankle, helping to reduce

pain, tension, and to help speed up the healing process by improving circulation and blood flow. However, care should be taken not to make the water too hot, and to monitor the temperature and skin throughout the treatment. Additionally, hot water may exacerbate a swollen ankle, due to the increased blood flow that accompanies the application of heat. Therefore it should be avoided in the presence of active swelling. Heat should be applied to the ankle after the inflammation has reduced, and when the goal is to reduce stiffness and muscle tension.

Massaging a sprained ankle can help to reduce the pain and swelling associated with the injury. However, it should only be done gently and with caution, as too much pressure or massage in the wrong areas may cause further injury.

About Mathew Hughes

Body Science Therapy Mathew Hughes Registered Physiotherapist

Since earning his Masters of Science in Physiotherapy in 2013, Mathew has been specializing in acute injuries, complex injury histories, recurring injuries, performance enhancement, and concussion management.

He is one of few physiotherapists in Canada integrating advanced practices including P-DTR, Level 3 Neurokinetic Therapy, Anatomy in Motion, Cranial Therapy, and Neurofunctional Acupuncture.

He works hard to find and treat the cause of your pain or problem – in order to achieve results that last, while many other therapists repeatedly treat the symptoms which results in temporary improvement and returning symptoms.

What he values the most with his work is discovering the potential of the human body and mind, and helping his clients realize that potential. During his off-time, he enjoys nothing more than living a healthy lifestyle, learning, and connecting with family and friends. 

Medical Disclaimer:

The information presented in this blog post is for educational purposes and should not be interpreted as medical advice. If you are seeking medical advice, treatment or a diagnosis, consult with a medical professional such as one suggested on this website. The Clinic Accelerator Inc. and the author of this page are not liable for the associated risks of using or acting upon the information contained in this article.

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