These tips include:. Although most ankle sprains are not cause for alarm, they should still be avoided because each sprain weakens the ankle more, and makes it more likely to sprain in the future. Several ankle sprains over the course of time can damage the ankle joint.
If you find you are frequently spraining your ankle, you should make an appointment to see your doctor to talk about why this is happening and see if there is something that can be done to solve the problem.
On this page. What is an ankle sprain? Ankle sprains are ordered into grades by how severe they are. Grade I sprains are the mildest. The ligaments have been stretched and you may feel some soreness and swelling. These tend heal on their own within a few days to a couple of weeks. Grade 1 sprains are usually treated using the rest, ice, compression, and elevating the leg. Grade 2 sprains are when the ligaments tear a little. Your ankle joint may feel wobbly or loose. These sprains cause more pain and swelling, and sometimes bruising.
You may need to wear a splint or cast. Grade 3 sprains are when the ligament tears completely. Your ankle joint will be very painful and unstable and you may not be able to put any weight on it. Pull your toes and foot toward your body as far as possible. Then point them away from the body as far as possible.
Repeat as often as possible in the first week. Ankle alphabet. With the heel on the floor, write all the capital letters of the alphabet with your big toe, making the letters as large as you can. Press down, pull back. Loop an elasticized band or tubing around the foot, holding it gently taut A. Press your toes away and down. Hold for a few seconds. Repeat 30 times. Tie one end of the band to a table or chair leg B. Loop the other end around your foot.
Slowly pull the foot toward you. Ankle eversion. Seated on the floor, with an elasticized band or tubing tied around the injured foot and anchored around your uninjured foot, slowly turn the injured foot outward. Ankle inversion. Seated on the floor, cross your legs with your injured foot underneath. With an elasticized band or tubing around the injured foot and anchored around your uninjured foot, slowly turn the injured foot inward.
Standing stretch. Stand one arm's length from the wall. Place the injured foot behind the other foot, toes facing forward. Keep your heels down and the back knee straight. Slowly bend the front knee until you feel the calf stretch in the back leg. Hold for 15—20 seconds. Repeat 3—5 times. Seated stretch. Loop an elasticized band or tubing around the ball of the foot. Keeping the knee straight, slowly pull back on the band until you feel the upper calf stretch.
Hold for 15 seconds. Repeat 15—20 times. Stand facing a wall with your hands on the wall for balance. Rise up on your toes. Ankle injuries are far too common.
A research review showed that approximately 2 million acute ankle sprains occur each year in the United States, making it one of the most common musculoskeletal injuries. And when you consider that it takes between 3 to 4 weeks to heal a moderate ankle sprain and 3 to 6 months for a more severe injury to heal, finding the right treatment is key.
The good news is you can heal from an ankle sprain and get back to doing the things you enjoy with the proper:. Keep reading to find out about the different types of ankle sprains, the best way to treat them, and how to prevent them from occurring again. An ankle sprain involves one or more of the ligaments that connect your bones in your leg to your bones in your foot. Your ankle ligaments keep your bones from moving out of place.
When you sprain your ankle , you stretch or tear a ligament s. Sampsell says sprains are defined by grades, and are ranked from mild to severe. The approximate healing times correspond with these grades as follows:. First degree sprains often take 3 weeks to heal. But some people can recover in less time, while some need 4 or 5 weeks. A little more severe is a second degree sprain, which Sampsell says usually involves 50 percent of the ligament tearing and will have more swelling and pain and loss of mobility.
In general, a second degree sprain can take 4 to 6 weeks to heal. For more severe sprains, it may take several weeks. Lateral ankle sprain - aftercare; Medial ankle sprain - aftercare; Medial ankle injury - aftercare; Ankle syndesmosis sprain - aftercare; Syndesmosis injury - aftercare; ATFL injury - aftercare; CFL injury - aftercare.
Ankle sprains. Philadelphia, PA: Elsevier; chap Ankle sprain. Essentials of Physical Medicine and Rehabilitation. Ligamentous injuries of the foot and ankle. Editorial team. Ankle sprain - aftercare. More about Your Injury. There are 3 grades of ankle sprains: Grade I sprains: Your ligaments are stretched.
It is a mild injury that can improve with some light stretching. Grade II sprains: Your ligaments are partially torn.
You may need to wear a splint or a cast. Grade III sprains: Your ligaments are fully torn. You may need surgery for this severe injury.
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