Your Ultimate Ankle Sprain Recovery Guide

You’re climbing the stairs at your home. You miss one stair and your foot slides. Your ankle rolls to the side. Ouch! A shooting pain runs up your leg and you know it isn’t good. Recovery from an ankle sprain doesn’t happen in a split second like an injury does. It requires time and the right treatment and care. Perhaps you twisted your ankle as you were running for the bus one morning. Or you stepped off a curb and rolled your ankle. The correct way to heal will make all the difference.

One of the most common injuries we see as orthopedic experts are ankle sprains. The bones of the ankle are strong and resilient but the ligaments surrounding them are not. A sprain is a stretching or tearing of the ligaments which support and surround your ankle joint. This usually occurs from a sudden movement such as a twist or a landing. The vast majority of ankle sprains respond well to treatment and heal 100%.

What Happens When You Sprain Your Ankle

Sprain recovery starts the minute you roll or twist your ankle. Your body’s inflammatory response starts to increase and swelling will occur. This is the body’s way of protecting itself and bringing nutrients to the injured area. You will almost certainly experience pain, bruising and swelling and the inability to put weight on your injured foot. Some people will hear or feel a “pop” when they roll their ankle while others will just experience pain.

Ankle sprains are classified into three categories, mild, moderate and severe. You will likely be off your foot for several days with a mild sprain. With more serious sprains, recovery can take several weeks, or even months. The more severely the ligaments are stretched or torn, the longer the recovery time. If you cannot put weight on your ankle at all or you are in excruciating pain, then it is probably time to see a specialist rather than attempt home remedies.

Acute Care for a Sprained Ankle

What you do or don’t do in the first 48 hours after an injury has a profound effect on your healing time. This is where the RICE method is used. Rest, Ice, Compression and Elevation. The “R” in RICE stands for Rest. Stop immediately and get off of your ankle! We understand, you were going to meet your friend for lunch or there is that big game on TV. Those first two days are critical for your sprain recovery.

Apply ice to the affected area for 15 to 20 minutes every two hours. Wrap your ankle in a compression bandage. Elevate your foot on pillows whenever you are sitting or lying down. Try to keep your foot above the level of your heart. This will assist your body in the inflammatory response which will ultimately help your body recover quicker.

A common mistake is to assume the word rest means immobilizing your ankle for weeks. Gentle motion as soon as the acute swelling has subsided is actually helpful. Ankle immobilization for long periods of time weakens the surrounding muscles and can prolong your recovery time.

Returning to Your Normal Routine

As the acute pain and swelling subside, your rehabilitation efforts will become your new best friend. At Wasatch Foot & Ankle Institute, we like our patients to start with gentle range of motion exercises. Do ankle circles and point and flex your foot. The alphabet exercise is another great exercise to increase the range of motion.

Range of motion exercises should be followed by strengthening exercises. We like resistance band exercises to help rebuild ankle stability. Balance training is another important facet of the rehabilitation process. Balance training helps retrain proprioception, your ankle’s ability to perceive its location in space. Performing a single leg stance, as simple as it may sound is highly effective.

The time frame for returning to normal activities will vary depending on the type and extent of the sprain. A minor ankle sprain can take as little as one week to feel normal during daily activities. Severe ankle sprains can take six to eight weeks before you are ready for high impact activities. Listen to your body. Pain is a signal to slow down and give your ankle the rest it needs.

Preventing Future Ankle Sprains

Did you know you are more likely to sprain the same ankle again in the future? Prevention is a critical piece of the ankle sprain recovery puzzle. Strengthening the muscles surrounding your ankle with calf raises and resistance training is critical. Balance training exercises should be performed regularly even when you ankle is completely healed.

Proper footwear plays a major role in the prevention of ankle sprains. Good ankle support and non slip soles can prevent many ankle sprains from occurring. If you are an athlete or a runner we recommend wearing an ankle brace, particularly in the first three months after injury.

Pay attention to your environment as well. Uneven ground, loose gravel or sand and icy conditions are a recipe for an ankle sprain. One of the smartest things you can do to prevent a future injury may be to avoid a certain path.

Getting Help From a Podiatrist

While many ankle sprains can be effectively treated at home, some need a little professional help. If your ankle pain is severe, if you are unable to put any weight on your foot for more than a day or two after the injury, or your swelling does not improve with RICE therapy, it’s time to see a podiatrist. Ankle instability that persists or repeated ankle sprains definitely require podiatric intervention.

Wasatch Foot & Ankle Institute is an expert in diagnosing and treating ankle sprains and injuries. We see everything from simple ankle sprains to very complex ligament tears. What may feel like an innocent ankle sprain can sometimes be a fracture or a serious ligament injury that requires specialized treatment. Don’t let a minor problem turn into a chronic one.

Remember, each ankle sprain is different and will take a different time to heal. Just because your friend tried something and it worked for them does not mean it will work for you. Professional guidance from a specialist will ensure you receive the proper treatment and rehabilitation program for your specific injury. This will allow you to heal faster and to a greater extent.

Frequently Asked Questions

How do I know if my ankle sprain is serious enough to see a doctor?

If you are unable to bear any weight on your ankle, if the pain is severe and does not subside after 24 hours, or if you notice extreme swelling and bruising, it’s time to have it checked out by a podiatrist. Walk in appointments or same day appointments are often available for acute injuries.

Can I still exercise with a sprained ankle?

Rest is important for the first several days. Following this you can maintain your fitness levels with low impact activities such as swimming or stationary cycling. Keep your heart rate up without placing stress on your injured ankle. Listen to your body and stop immediately if any exercise causes pain.

How long before I can go hiking after an ankle sprain?

If you have a mild ankle sprain, you may be able to resume easy, flat trails within two to three weeks. Moderate ankle sprains may take up to four to six weeks before you can handle uneven terrain. Severe ankle sprains may take eight to twelve weeks or more. Always start with short, easy trails and gradually increase your difficulty as your ankle becomes stronger.

Will wearing an ankle brace weaken my ankle muscles?

No, an ankle brace used correctly as part of an ankle rehabilitation program will not cause any muscle weakness. The key is to combine bracing with strengthening exercises and gradually decrease your reliance on the brace as your ankle heals.

Should I wrap my ankle at night while sleeping?

In most cases compression wraps can be removed at night unless specifically directed by your doctor. Sleeping with your ankle elevated on a pillow is actually more beneficial than leaving a compression wrap on overnight.

How can I tell the difference between a sprain and a break?

It is difficult to know the difference between a bad sprain and a fracture without X-ray. The symptoms of both are pain, swelling and inability to bear weight. If you are concerned it is better to err on the side of caution and have it checked by a foot and ankle specialist.