Symptoms of a sprained ankle 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 do not rupture. Grade II is when the ligaments are partially torn, and grade III is a complete rupture or rupture of one or more ligaments.
If you start ankle exercises too early or progress too quickly after a sprain, you could cause more damage and delay your recovery. Ankle sprain rehabilitation is divided into three phases . 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 get back to exercising?
Early rehabilitation of ankle sprain
The goal of early rehabilitation is to reduce swelling and pain. This phase can last from one to seven days after the ankle sprain. You need to rest, apply ice, and wear an elastic bandage during this time. For grade III ankle sprains, you also need to wear a walking boot or use crutches.
Raising the ankle above the heart and taking pain relievers can further reduce swelling. Most exercises will be too painful to perform during this phase, with the possible exception of isometric exercises . Ankle isometrics involve pushing the foot in a certain direction against resistance, such as a wall, but not moving the ankle.
Intermediate rehabilitation phase
The intermediate phase of ankle rehab exercises can start after the first 72 hours or when the 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 perform light ankle exercises to increase flexibility and ankle strength. Exercises include ankle circles, marble picking, single-leg balancing, and heel walking. For marble collection, slowly lift the marbles with your toes and place them in a container while sitting in a chair.
Final phase of rehabilitation
The final phase of ankle sprain rehabilitation begins after you have regained normal ankle flexibility and have 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 sport-specific or functional exercises that are similar to your daily activities and exercises while still incorporating phase two exercises. For example, you can run two to five minutes, perform a quick agility exercise, and then improve one-leg balance on a wobbly plank.
Ankle rehabilitation exercises help you return to your normal exercise routine without injuring yourself again. Because of this, functional or sport-specific exercises are initially performed only two or three days a week, not on consecutive days.
The best exercises to recover the ankle with elastic band
Resistance band exercises are often used to rehabilitate ankle injuries such as sprains and strains. Once you can comfortably support the weight of your ankle, strengthening it is essential to the recovery process.
Sprains are any injury to the ligaments, which are the fibers that connect the bones that provide strength to your skeleton and also support mobility in the joints . The external ligaments of the ankle are the typical culprits of a sprain. Fortunately, our bodies are quite competent in healing ligament injuries.
The swelling will occur relatively soon after the injury, as your body sends blood to the area to try to heal it. Swelling can occur for a long time since the foot is further 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 in 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 forefoot while holding the ends with your hand.
Push your ankle down, pointing your toes as far as you can, then return to the starting position.
Change 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 raise your ankle as far as you can, stretching your foot so that your toes point toward the ceiling.
Change sides and repeat.
Investment
With the band secured, wrap it around the inside of your ankle, while sitting with your leg straight. Start in a relaxed posture and 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 and keep your 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 is important to regain range of motion (ROM) at the ankle. Any stiffness or swelling in the ankle can affect the way you walk and will affect you in your sport. Your entire kinetic chain can be affected and cause 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 will also cause injury. Strength, or lack thereof, in the muscles of the lower leg and foot, which cross the ankle joint, plays a role in the range of motion of the ankle.
The alphabet
Use your toes to "write" the letters of the alphabet in the air. This exercise works the ankle in all ranges of motion and exercises the muscles affected by sprains or fractures of the ankle, shin splints, and injury or tightness in the Achilles tendon. 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 onto a chair or wall for balance, if needed. Slowly raise your toes 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. As the knee bends, it targets a separate calf muscle, the soleus.
Calf stretch
A stiff Achilles tendon can be painful and will limit the ROM of the ankle. The sudden increase in activity can also cause a rupture of the Achilles tendon. Stand back with your leg involved and keep your heel on the ground. Bend your front knee and lean forward until you feel a stretch in your calf and Achilles. You can also wear a towel, belt or elastic cord and stretch your calf and Achilles while sitting. Hold the stretch for 30 seconds and repeat three times.
Collecting marbles
Sit in 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 nearby. Put a towel on the floor so that the marbles don't roll excessively or get lost.
Push out
Standing with both hip-width apart, keep the injured person firmly on the ground. Now make slight outward turns while holding for a couple of seconds and relaxing again. Do it eight to twelve repetitions, once or twice a day.
Push in
In the same way as the previous exercise, but doing the inward turn. Very gently and without sudden movements when returning. At no time should you notice pain, just tension.
Balance in bosu
Finally, in the final phase of our ankle sprain, we will begin to strengthen with exercises in bosu. It is important that you do them at the end of the injury, since otherwise you could inflame and injure the area again.
