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Physical Therapy Exercises for a Sprained Ankle

Although a sprained ankle may be viewed as a relatively uncomplicated problem, the American Academy of Family Physicians indicates that the recurrence of injury following an ankle sprain can be as high as 70 percent. Therefore, attentive care to a sprained ankle is a necessary and important step to ensure long-term well-being. If you have a sprained ankle, consider various physical therapy options. Several are designed specifically to maximize the health of the afflicted area, to decrease the risk of recurrence, and to make the most of the time spent in recovery.

  1. Beginning Therapy

    • The "RICE" approach (Rest, Ice, Compression, Elevation) is the most common therapy administered following a sprained ankle (a torn or strained ankle ligament). Rest is essential to provide the ankle with time to heal and involves a minimum of activity or pressure applied to the afflicted ankle. For up to three days following ankle injury, ice must be applied to prevent swelling and bruising. Ice also numbs the pain and precludes the possibility of painful spasms. Wrapping the ankle, known also as compression, should be done for at least two days following injury. Finally, the ankle should be elevated above the heart for two to three hours per day.

    Range of Motion Exercises

    • While range of motion exercises may not strengthen the ankle to be able to accomplish arduous tasks such as sprinting (or running marathons), these exercises are necessary steps to restore the average amount of functionality and motion to the joint. Loosening tight muscles by stretching relieves tightness, which can result in pain when running, jumping, or walking up staircases. Basic calf, heel and shin stretches help restore the range of motion to a sprained ankle. Hold a gentle stretch for 20 to 30 seconds, release, and then repeat six to 10 times. Try these stretches nearly every day. You should be careful not to move or bounce during the stretch.

    Advanced Exercises

    • Physical therapy for sprained ankles will usually include more advanced exercises to allow for greater physical activity after the healing period. Calf stretches are often performed against a wall, with the injured foot placed behind the other. The front knee is slowly bent until the stretch is felt in the ailing leg. A heel stretch is done similarly, this time with the back knee being bent until the stretch is felt along the heel muscle in the back leg. Shin exercises may include bands provided by a physical therapist that will allow for resistance against the ankle when used. Do strengthening exercises every other day indefinitely until you feel ready to use the ankle without reservation.

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