A sprained ankle is the stretching -- and in severe cases, tearing -- of the ligaments around the ankle. A sprain most often occurs when the ankle rolls inward, but it can also occur when the ankle rolls outward. Before beginning any therapy for a sprained ankle, make sure that the injury is actually a sprain and not something more serious such as a fracture. If there is severe pain, swelling or bruising, see a doctor to determine the injury.
Early Movement
The earlier you begin movement of the ankle, the better. This early movement helps to prevent stiffness and ensures that normal ankle movement will return more quickly. Unless there is severe pain, try to put some body weight on the ankle several times a day. In between icing, elevating, and compressing the ankle, move the ankle throughout the day.
Point and Flex
While seated, put the injured ankle out in front with your leg straight. Point the toes until you feel any discomfort and then return the foot to a normal position. Do up to 10 repetitions. After some rest, return to the same seated position and this time flex the foot back towards your body. Do not force this movement and if there is pain, stop. Do up to 10 repetitions.
Air Writing
Sit on the floor with the uninjured leg bent and the injured ankle resting on the bent leg. Bend your ankle to write words in the air with your toes. This exercise helps to stretch the sprained ankle in many directions.
Muscular Strength
When the sprained ankle feels strong enough to hold your body weight, you can begin to rebuild the weakened muscles surrounding the ankle. Using stairs or a curb, stand with both heels off of the edge. Bring yourself up onto your toes and then slowly lower the heels back down. Hold onto a railing for balance at first. Repeat up to 10 times. You can also do this exercise right on the floor by standing on your tiptoes and then bringing your heels back down to the floor.
Cardiovascular Activities
Only when there is no pain should a person with a sprained ankle resume cardiovascular workouts. When you do begin, do very low-intensity workouts. Start walking instead of jogging. Do not start these activities too early because there is a great risk for re-injury.
Tags: sprained ankle, ankle rolls, back down, body weight, heels back