Ankle sprains are common at any age. They happen to the young and old alike.
About 25,000 ankle sprains occur daily; over 70% are recurring sprains that never completely heal. Lateral ankle sprains are the most common type, accounting for about 85% of all ankle sprains.
The following questions and answers should guide you in recognizing an ankle sprain and knowing what to do.
What Is a Sprained Ankle?
An ankle sprain occurs when the ligaments (elastic-like fibers) surrounding the ankle joint become injured. The ankle rolls, turns, or twists beyond normal motion, and the injury is more severe if the ligaments tear rather than stretch. Significant bruising around the joint and into the foot may indicate torn ligaments.
Sprains differ from ankle strains, where you stretch or tear a muscle or tendon connecting to the bones in your joint. Strains often occur when a muscle or tendon stretches too far or contracts too strongly. They can occur during activities that require repetitive movements, lifting heavy objects, or sudden movements.
What Can I Do to Reduce Swelling?
You can control the inflammation and reduce pain and swelling by using the R.I.C.E treatment:
- Rest the injured ankle (using crutches or walking boot if needed).
- Ice for 10 to 20 minutes with a half-hour break between treatments.
- Compress the injury by wrapping the ankle in a bandage.
- Elevate the foot at least 30 degrees above heart level when possible.
Elevating the ankle while icing is ideal. Gradually improving your mobility will aid in recovery, decrease swelling, and increase strength.
A good way to achieve better mobility is to work the foot up and down, side to side, and in circular motions. It is necessary to work on not limping, as this changes the gait pattern and prolongs recovery. Rehabilitation uses strength, balance, and functional exercises. It will help you return to regular activity.
How Long Will It Take to Recover?
While the recovery time depends on the severity of the injury, most sprains require two to six weeks to heal.
Overall, treating a sprain involves three steps:
- Control inflammation.
- Restore strength and range of motion.
- Restore endurance and muscle control.
When Can I Return to Normal Activities?
Doctors suggest waiting to return to normal activities until the ankle regains full strength and movement. You should be able to perform the activity without pain. Traditionally, athletes follow the “rule of 20s,” which means doing the following on the affected ankle without problems:
- Run 20 yards.
- Cut 20 times.
- Hop on the leg 20 times.
- Balance with your eyes closed for 20 seconds.
What Should I Do If My Ankle Sprain Doesn’t Heal?
While most ankle sprains recover within a few weeks with appropriate care, some cases can lead to chronic ankle instability.
Ankle instability occurs when repeated ankle sprains weaken the ligaments, leading to ongoing instability. If symptoms like pain, instability, or ankle rolling last for months, you may need more treatment or a doctor’s evaluation.
In these cases, tests such as an MRI might be necessary to assess the health of the ligaments and cartilage around the joint. Treatment options could involve physical therapy and bracing. In severe cases, you may need surgery to stabilize the joint.
How Can I Strengthen My Ankle to Prevent Future Injuries?
Strengthening and proprioceptive training are crucial to ankle recovery and injury prevention. Proprioception is the body’s ability to sense its position and movements. It is vital for balance and injury prevention.
To regain ankle strength, do these exercises:
- Resistance band activities including toe raises, lunges, and standing heel raises.
- Standing on one leg for balance training while performing a simple task like tossing a ball can help build stability.
- Tracing the alphabet in the air with your toes to improve flexibility and healing.
Can I Prevent Future Sprains by Wearing a Brace?
Since the risk of re-injury can last up to 12 months, additional support and training may be necessary for a full recovery. Wear braces during all high-risk activities and complete all prescribed phases of rehab.
What Role Does Rehabilitation Play in Recovery?
Rehabilitation is critical to the healing process for ankle sprains. A well-rounded rehab program typically includes phases for regaining mobility, rebuilding strength, and improving stability.
Experts suggest starting with gentle movements to restore your ankle’s full range of motion. Over time, the focus shifts to strengthening and proprioceptive drills.
Finally, you may progress to sport-specific activities like pivoting and jumping. These actions safely mimic real-life movements before resuming regular routines. Skipping any of these phases can lead to prolonged recovery times and a higher risk of re-injury.
When Should I See a Doctor?
Two important reasons to see your physician for ankle sprains are to rule out a fracture and to reduce the risk of recurring sprains.
You may want to get evaluated if you find the injury unusually painful. Constant aching, night pain, and the inability to bear weight on your ankle for four steps can be signs of a fracture.
The most critical risk factor for ankle sprains is a previous sprain. So, you might ask your doctor about lowering the risk of recurring problems.
When Might Surgery Be Necessary for an Ankle Sprain?
Surgical treatment for ankle sprains is rarely required. However, if non-surgical treatments fail to improve chronic instability, or if the ligaments are severely damaged, surgery may be an option.
Procedures like ligament reconstruction can help stabilize the joint and allow you to return to normal activities. Recovery from surgery can take several months. After that, you’ll undergo a structured rehab program.
Editor's Note: This article was originally published on , and was last reviewed on .