Lateral ankle sprains are not fun, having had personal experience of it myself very recently I know exactly what they are like! With rehab lasting anywhere between 6-12 weeks it’s important you deal with your sprain correctly,🤕otherwise you run the risk of increasing the time you’re out of action. Above is a video of my progress and what kind of rehab I have done so far.
It's very important to ice the area in the early acute stage. As you can see from my ankle, it can swell up and bruise pretty badly! Controlling this is important. Icing regularly for 10-15 minutes, ensuring you have your foot raised is key. Wrap a bag of frozen peas in a towel and compress it onto the affected area. I also had an X-Ray to rule out any fractures because I had problems with weight bearing, luckily I was fine on that front!
After the initial stage has passed you want to start building up the strength of your ankle to get you back on your feet.
Movements such as resisted inversion, eversion, plantar-flexion and dorsi-flexion with a resistance band will help strengthen the muscles and structures around the ankle.💪
Proprioception exercises such as calf raises and single leg balances are good starting exercises to increase the stability in the ankle.
Manual therapy to the area can be beneficial to speed up the healing process and to ensure normal range of motion is restored.
Finally it is important to continue to ice the ankle regularly to help reduce the swelling and bruising.
My rehab is nowhere near complete, I will be posting my progress with further exercises once my strength allows and keep you posted!
If you've any other questions regarding the rehabilitation of a sprained ankle, please call Ross to make an appointment.