| What
Is An Ankle Sprain? |
| A
sprain is a stretch injury of the ligaments that support
the ankle. The ligaments on the outside of the ankle are
most commonly injured when the foot is turned inward on
an awkward step. |
| What
Are The Symptoms Of An Ankle Sprain? |
| The
ankle is tender and swollen on the outside, below and just
in front of the ankle bone. Typically, the bone is not as
tender as the area above and in front of it. |
| What
Should I Do If I Sprain My Ankle? |
| Initial
care is the same as for all the other acute injuries: RICE.
Or Rest, Ice, Compression and Elevation. Use ice for 20
to 30 minutes each hour. Do not put the ice directly on
the skin because it can cause frostbite. Wrap the ice in
a wet towel or cloth to protect the skin. |
| How
Should I Rehabilitate My Ankle? |
Rehabilitation
can begin a few days after the injury, when the swelling
starts to go down. There are three goals to aim for in rehabilitation.
| 1. |
Restore
motion and flexibility. Gently move the ankle up and
down. After 5 to 7 days, start restoring motion to
the hindfoot by turning the heel in and out.
You should also begin to restore flexibility to the
calf muscles. One way to do this is to face a wall
with one foot in front of the other and lean forward
with your hands on the wall, bend the front leg while
keeping the back leg straight and both heels on the
floor. Lean forward until you feel a gentle stretch
and hold for ten seconds. Switch legs and repeat. |
| 2. |
 Restore
strength. After 60 to 70% of the ankle's normal motion
has returned, you can begin strengthening exercises
using a rubber tube for resistance. Fix one end of
the tube to an immovable object like a table leg,
and loop the other end around the forefoot. Sit with
your knees bent and heels on the floor. Pull your
foot inward against the tubing, moving your knee as
little as possible. Return slowly to the starting
position. Repeat with the other foot.
You can also sit on the floor with your knees bent
and the tube looped around both feet. Slowly pull
outward against the tube, moving your knee as little
as possible. Return slowly to the starting position.
Repeat with the other foot. |
| 3 |
Restore
balance. As strength returns, balance is restored
by standing on the injured leg, hands out to the sides.
You may want to warm the ankle before doing these
exercise by soaking it in warm water. Warmed tissue
is more flexible and less prone to injury. Use ice
when finished with the exercises to minimize any irritation
to the tissue caused by the exercises. |
|
| When
Can I Return To Sports? |
Return
to sports only after you have met these goals:
| • |
You
have full range of motion in all directions (up and
down, side to side, and in and out). |
| • |
You
have good strength in all muscles around the ankle. |
| • |
You
have good balance. |
| • |
You
have no pain or swelling with exercise or activity. |
|
| Should
I Use A Brace When I Play Sports? |
Taping
the ankle or using a brace for support can help prevent
re-injury. There are many different types of braces, some
made of neoprene, some made of elastic material, and some
have extra straps or ties for support. Select a brace that
feels like it gives you the best support for the activity
you want to do. Braces with straps or ties generally provide
greater support. Never use a brace that is too tight.
Remember, a brace helps support strong muscles but should
never be used as a substitute for a strengthening program.
Continue to do strengthening exercises as you return to
sports. |
