Navigating Recovery: Essential Tips for Healing an Ankle Sprain

Hey Team,

Imagine a scenario where someone is out for a leisurely jog on a winding trail in the park at dusk. They spot a lovely sunset and get momentarily distracted. As they turn their head to admire it, they accidentally step off the path onto an uneven patch of grass.

Suddenly, their foot twists awkwardly, and a sharp pain shoots through their ankle. They stumble while trying to regain their balance but fall to the ground, clutching their ankle. The immediate pain is intense, followed by a throbbing sensation as they realize they've likely sprained it.

Now, lying on the ground, they feel the sting of their injury and frustration over the aftermath of a brief distraction while enjoying nature.

If you can't picture this happening, imagine an intoxicated person stepping off the curb on New Year's Eve—either way, the ankle is hurt!

There you are, lying in pain. Your ankle throbs, particularly on the side, and as the initial shock wears off, the sharp pain lessens but turns into a burning sensation. You start to feel different and think you might be sick.

What do you do? I often receive calls or texts asking for advice on how to heal an ankle sprain correctly. For a complete explanation with a demonstration of exercises... click the link below.

How to FIX Ankle Sprains

Here are a couple of principles to live by when you injure the ankle!

1. Ice Initially—Don't Heat (EVER!): Ice helps minimize blood to the area and minimize excessive swelling. You will need to ice until the ankle is numb (about 15 minutes). Continue to ice every two hours to allow the ankle to regain warmth.

2. Begin Range of Motion Early: Begin early mobility exercises for the ankle without causing pain. The ankle tends to tighten during healing; therefore, you need to continue maintaining motion throughout the healing phase (usually 1-2 weeks).

3. Begin Gradual Weight Bearing: Too much walking will create more pain and swelling, but no weight bearing will delay healing. You need to find the Goldilocks approach to healing (just right!). Use an assistive device to maintain a regular gait and reduce weight on the leg. You don’t need to fully unweight your leg unless it causes pain, but you can use a typical walking pattern while putting less weight on the injured ankle.

How to Fit a Crutch Properly

Alright, Team! I hope this helps to get your healing going in the right direction after your unexpected ankle sprain. Feel free to contact me if you have questions about either video or how to start healing your ankle sprain correctly.

Keep Moving!

Rob

•          The author, Rob Sumner, is a Doctor of Physical Therapy and owner of Sumner Specialized Physical Therapy. He's happy to answer any questions about this article, wellness, fitness, or physical therapy overall by phone at (509) 684-5621 or by email at Rob@SumnerPT.com