How to recover from an ankle sprain

An ankle sprain can be a frustrating setback, but with the right approach, recovery is not only possible but during your rehab you may have more strength and stability than you did before. As a physical therapist, I've guided countless individuals through the rehabilitation process post-ankle sprain. Three key considerations emerge as crucial for optimal recovery: rest, rehabilitation, and gradual return to activity.

Firstly, correctly diagnosis it as ankle sprain. Following an ankle sprain, it's essential to make sure we don’t have a fracture. Luckily you may not even need to get an X-ray to find out. There is a test called the Ottawa ankle rules that allows physical therapists and health professionals to do to see if you need to get an X-ray or if it’s likely negative and you can avoid going. If the tests are all negative then we can assume for now there is no need for X-ray and can begin rehabbing.

Secondly, although we may not be ready to jump right back into our sport we actually don’t want to rest it too much. Everything depends on how much pain you’re having , how swollen the ankle is, and etc. Your physical therapist should be able to help guide you to how much rest and support you need, and how much you can push it. IF we rest too much it leads to stiffness and weakness, however if we’re too aggressive we may be going though some unnecessary pain and swelling. I do recommend doing some gentle ankle exercises to start. Even walking around if your symptoms aren’t too bad is helpful according to the research.

Thirdly, a structured rehabilitation program is essential for restoring strength, flexibility, and proprioception to the injured ankle. This typically involves exercises to improve range of motion, strengthen the surrounding muscles, and enhance balance and coordination. The balance and coordination is key. Even if you weren’t someone who struggled with it before an ankle sprain, the sprain has put some stress on the ligaments that help with balance and it’s vital we train it to go back to sport.  As a physical therapist, I tailor these exercises to each individual's specific needs, gradually progressing as tolerance increases to ensure a safe and effective recovery.

In conclusion, recovering from an ankle sprain requires patience, dedication, and proper guidance. By Listening to the body's signals and respecting the healing process, following a structured rehabilitation program, and gradually returning to activity, individuals can not only recover from their injury but also build resilience and prevent future occurrences.

3 Mistakes people make when rehabbing an ankle sprain:

1. Not getting on their feet as quickly as possible: Believe it or not after you sprain your ankle it’s a good idea to put some weight on it and walk. Wearing a brace to help support is a good idea too.

2. Not working on balance training: After you irritate a ligament and muscles, they need to be challenged in order to return to the previous function. After an ankle sprain, you really want to work on balance training to get the proprioceptors in the ankle functioning as much as possible.  

3. Not using a brace when going back to training: The research really supports the use of wearing a lace up ankle brace, specially if you’re doing an activity where you’re on your feet and need a lot of agility.

If you suffer an ankle sprain, go get evaluated by a physical therapist so they can help you recover sooner.