They See Me Rollin’: Ankle Sprains, Strains, and Everything in Between. How to Get Back to Sport After Rolling Your Ankle?

Ankle sprains, those unwelcome surprises that can happen in the blink of an eye, often leave us feeling sidelined and frustrated. Whether you’re an athlete, a fitness enthusiast, or simply someone who loves staying active, a lateral ankle sprain can put a temporary halt to your momentum. In this blog, we’ll delve into the world of ankle sprains, exploring the different grades of sprains and outlining four essential steps to help you bounce back and get back into the game.

Understanding Lateral Ankle Sprains:

Lateral ankle sprains occur when the ligaments on the outside of your ankle are stretched or torn due to sudden twisting or rolling of the foot. These sprains are categorized into three grades:

Grade I

Mild stretching of ligaments, minimal tearing. Mild pain, swelling, and slight loss of function.

Grade II

Partial tearing of ligaments, moderate pain, swelling, and reduced function.

Grade III

Complete tearing of ligaments, severe pain, significant swelling, and considerable loss of function.

4 Steps to Speed Up Recovery After an Ankle Sprain:

Recovering from an ankle sprain involves more than just waiting it out. By taking proactive steps, you can expedite your healing process and safely return to your beloved sports and activities.

1.  R.I.C.E. Method

The acronym R.I.C.E. stands for Rest, Ice, Compression, and Elevation. These four steps are your initial line of defense against swelling and pain. Rest your ankle, apply ice packs for 15-20 minutes every few hours, wrap the area with a compression bandage to reduce swelling, and elevate your foot above heart level whenever possible. Following the R.I.C.E. method within the first 48 hours can significantly aid in minimizing damage and promoting healing.

2.  Gentle Range-of-Motion Exercises

As pain subsides, it’s crucial to start gentle range-of-motion exercises to prevent stiffness and promote healing. Perform ankle circles, write out the alphabet with your toes, and use your hands to gently guide your ankle through controlled movements. Start slow and gradually increase the range of motion to avoid re-injury.

3.  Strengthening Exercises

Building strength in the muscles surrounding the ankle joint is vital for stability and preventing future sprains. Incorporate exercises like calf raises, towel scrunches (using your toes to scrunch a towel), and resistance band exercises for ankle dorsiflexion and inversion. Start with low resistance and gradually increase as your strength improves.

4.  Balance and Proprioception Training

Restoring balance and proprioception (your body’s sense of where it is in space) is crucial for regaining confidence in your ankle. Practice single-leg standing, balance on a wobble board or cushion, and perform proprioceptive exercises like throwing a ball against a wall while standing on one leg. These activities challenge your ankle’s stability and help retrain your muscles to react appropriately during movement.

Ankle sprains might slow you down temporarily, but with the right approach, you can speed up your recovery and get back to your favorite sports and activities stronger than before. Remember, it’s essential to listen to your body, progress gradually, and seek professional medical advice if your symptoms persist or worsen. By following these four steps and staying patient, you’ll be rolling back into action with renewed confidence and resilience.