Ankle sprain

When treating an ankle sprain, it is suggested that you use the R.I.C.E approach. This will be carried for two to three days

Grades of ankle sprain

Grade 1 – No tear, little stretching, swelling, discomfort and mild pain. Bruising isn’t common. There is no instability in the joints. Weight-bearing isn’t an issue. The recovery period is between one and three weeks.

Grade 2 – A partial tear has occurred. Pain, swelling, and discomfort are moderate. Bruising is a possibility. Instability of the joints, mild to moderate. There is some loss of function and range of motion. Walking and weight-bearing cause pain. The recovery period is three and six weeks.

Grade 3 – Complete rupture or tear. Symptoms are swelling, soreness and bruising. The ankle is unstable, any movement such as walking is likely not possible because the ankle gives out causing immense pain. The recovery period is up to several months.

The R.I.C.E approach

Carry this out for two to three days:

Rest – Activities that produce pain, oedema, or discomfort should be avoided.

Ice – Apply an ice pack for 15 to 20 minutes right away, then repeat every one to two hours.

Compression – Keep the ankle raised above the level of the heart to reduce the swelling 

Elevation – Keep the injured body part raised above the level of your heart. Gravity helps in the reduction of swelling by emptying extra fluid.

What do I need to do long-term?

Injury rehabilitation plan

To minimise stiffness, develop ankle strength, and prevent persistent ankle issues, are all things that rehabilitation exercises will help you with. 

Early movement

To avoid stiffness, exercises that include range-of-motion or controlled movements of your ankle without resistance will be added to your plan from your physical therapist or doctor.

Strengthening exercises

Exercises to strengthen muscles and tendons will be incorporated to your treatment plan after you can bear weight without experiencing increasing discomfort or pain. Resistant band exercises are an excellent method to get started and build strength.

Proprioception (balance) training

Repeated sprains and ankle instability are common due to poor balance. Standing on the injured foot while raising the opposing foot and closing your eyes is an excellent balancing exercise. In this stage of therapy, balance boards commonly in cooperated into exercise plans.

Endurance and agility exercises

Other activities, such as agility drills, can be incorporated after you are pain-free. Running in ever smaller numbers of eight improves agility and calf and ankle strength. As one’s balance improves, the objective is to enhance strength and range of motion.