Are you someone who has rolled your ankle several times? Maybe even when stepping off a curb, or walking on uneven ground? If so, I can relate.
As an athlete, I was often or braced or taped when competing... and would still roll my ankle. Curbs and unlevel surfaces continue pose a threat to me. (The picture below is from one of my injuries)
There are several ligaments, tendons and other structures that make up the ankle joint. The ligaments on the outer (lateral) side of the ankle are often injured when you roll your ankle.
Depending on how severely you sprain your ankle, people are typically back to normal activity within a couple weeks to a couple months. Bruising and swelling might be present, even at the toes due to gravity.
If you are unable to put any weight through your foot, I advise getting an x-ray to rule out a fracture. Also, consult myself, or another Physical Therapist near you, so that you can learn the safest and most effective exercises for you to begin depending on your situation. This will help you recover faster.
Your PT will advise you how to protect the ankle, whether you should wrap it and/or use a walking aid, and rule out other serious conditions. Physical Therapy will help decrease swelling and pain, improve range of motion, strength, stability, balance, agility, and get you back to your usual activities.
For mild ankle sprains, it's important to do light activity and gentle exercises to facilitate the healing process. The video shows one rehab exercise typically used early on. As you progress, dynamic balance and stability drills are added and more exercises to strengthen the lower extremity.
Head to Powerful PT's Youtube Channel to check out other exercises and techniques to fuel your workouts! *These videos are for educational purposes only. Consult your Physical Therapist or Physician prior to beginning any exercise program, especially if your have a condition or injury*
If you've sprained your ankle once, there is a higher risk in re-spraining it. That is why your home exercise program or maintenance program is important to continue even once your formal rehabilitation has ended. This will not just include exercises for the ankle and foot, but also knees, hips, and core to enhance your overall function.
Improving your overall health and wellness will aid in healing and injury prevention long term. If you'd like guidance, feel free to email me at catpowell@powerfulpt.com or fill out the form below.
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