Generally, begin gentle range-of-motion and stretching exercises within the first 48 hours of a sprained ankle and continue them until your pain subsides to pre-injury levels.
While rest is crucial initially for a sprained ankle, complete immobilization for extended periods can hinder recovery. The key is to gradually reintroduce movement in a controlled and pain-free manner.
Here's a breakdown of how to safely move a sprained ankle:
Initial Stage (First 24-48 Hours - RICE Protocol)
- Rest: Avoid putting weight on the ankle. Use crutches or other assistive devices if needed.
- Ice: Apply ice packs for 15-20 minutes every 2-3 hours to reduce swelling and pain.
- Compression: Use an elastic bandage to provide support and minimize swelling, but ensure it's not too tight.
- Elevation: Keep the ankle elevated above heart level to further reduce swelling.
During this stage, movement should be minimal and focused on preventing stiffness:
- Ankle Pumps: Gently move your foot up and down at the ankle joint. This helps circulate blood and prevent stiffness.
Early Rehabilitation (After Initial 48 Hours - Gradual Movement)
Once the initial pain and swelling have subsided, begin gentle exercises. Always listen to your body and stop if you experience pain.
- Range-of-Motion Exercises:
- Ankle Circles: Slowly rotate your foot clockwise and counterclockwise.
- Alphabet Tracing: Use your foot to "write" the alphabet in the air.
- Dorsiflexion/Plantarflexion: Point your toes towards your shin (dorsiflexion) and then point them downwards (plantarflexion).
- Start Seated: Perform these exercises while seated on a chair or the floor to minimize weight-bearing.
Intermediate Rehabilitation (Increasing Weight-Bearing)
As your ankle strengthens, you can gradually increase weight-bearing.
- Standing Exercises:
- Weight Shifting: Gently shift your weight from side to side and front to back.
- Heel Raises: Slowly rise up onto your toes, then lower back down. Start with a small range of motion and gradually increase as tolerated.
- Toe Raises: Lift your toes off the ground, keeping your heels planted.
Advanced Rehabilitation (Return to Activity)
Before returning to sports or strenuous activities, ensure your ankle has regained its full strength, range of motion, and stability. This may involve:
- Balance Exercises: Use a wobble board or balance pad to improve proprioception (your body's awareness of its position in space).
- Agility Exercises: Practice activities such as jumping jacks, hopping, and running.
Important Considerations:
- Consult a healthcare professional: A doctor or physical therapist can assess the severity of your sprain and provide personalized recommendations.
- Pain is your guide: Never push through pain. If an exercise causes pain, stop immediately.
- Progression: Gradually increase the intensity and duration of your exercises as your ankle heals.
- Consistency: Regular exercise is key to restoring ankle function.
