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Ankle Sprain Exercises

An ankle sprain is a partial or complete tear of the ligaments in the ankle. Most sprains occur by rolling the foot inward. The document provides guidance on RICE treatment, exercises to regain range of motion and strength, balance tests, bracing, and prevention of re-injury.

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Deborah Salinas
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218 views3 pages

Ankle Sprain Exercises

An ankle sprain is a partial or complete tear of the ligaments in the ankle. Most sprains occur by rolling the foot inward. The document provides guidance on RICE treatment, exercises to regain range of motion and strength, balance tests, bracing, and prevention of re-injury.

Uploaded by

Deborah Salinas
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Ankle Sprain

A sprain is a partial or complete tear in a ligament.

Most sprains are caused This stretches or tears


by rolling the foot inward. the ligaments that hold
the ankle and foot bones
together and can lead to
instability and re-injury.

SO WHAT?
Spraining an ankle can increase your risk of re-injury as much as 40-70%. But proper post-injury care,
rehabilitation exercises and bracing can decrease this risk. The information below can help you prevent re-
injury.

To Speed Up Recovery
Immediately Begin Using…P - R - I - C - E

Protection - Your ankle may be splinted, taped or braced to prevent further injury.

Rest - You should rest from all activities that cause pain or limping. Use crutches/cane until you can walk
without pain or limping.

Ice - Place a plastic bag with ice on the ankle for 15-20 minutes, 3-5
times a day for the first 24-72 hours. Leave the ice off at least 1 1/2
hours between applications.

Compression - Wrap an elastic bandage from the toes to mid calf,


using even pressure. Wear this until swelling decreases. Loosen the
wrap if your toes start to turn blue or feel cold.

Elevate – Make sure to elevate the ankle above heart level (hip level is acceptable during class).

To Restore Normal Ankle Function

Range of Motion Exercises


Help you regain normal ankle motion.

Technique: Sit with your knee straight and hold the


foot position as long as possible. Do as frequently as
possible for the first 3-10 days. Pullback
Flex your foot back toward your body.

-1-
Flexibility (Stretching) Exercises
Loosen tight leg muscles. Tightness makes it hard to use stairs, walk, run, and jump.

Technique: Hold each exercise 20-30 seconds at a gentle stretch. Do not bounce!
Frequency: 6-10 repetitions/exercise, 5-7 days per week

Advanced: Once you can


Calf Stretch
stand, try stretching with
Basic: Sit with your knee your hands on a wall.
straight and towel looped
around the ball of your foot. • Place the injured foot
behind the other with
• Slowly pull back until you your toes pointing
feel your upper calf forward.
stretch. • Keep your heels down
and back leg straight.
• Slowly bend your front
knee until you feel the
calf stretch in the back
leg.

Heel Stretch Advanced: Once you can


stand, try placing your
Basic: Sit with your knee
injured foot behind the other
slightly bent.
with your toes pointing
Loop a towel around the ball
forward.
of your foot.
• Keeping your heels
down, slowly bend your
• Slowly pull back until you
back knee until you feel a
feel a stretch in the lower
heel stretch in the back
calf and heel.
leg.

Strengthening Exercises
Strong leg muscles help the ligaments hold the ankle together.

Frequency: 3 sets of 20 repetitions, 5-7 days per week

Front of Shin Advanced - Band


Basic - Push Out • Tie the band to a desk or
dresser.
• With your foot flat on the
floor, push it outward • Sit with your foot and
against a wall, file knee in line and loop the
cabinet or bookcase. band over the outside of
Hold for three seconds. your foot.
• Push your foot out
against the band.

Inner Shin Advanced - Band

Basic - Push In • Tie the band to a desk or


dresser.
• With your foot flat on the • Sit with your foot and
floor, push it inward knee in line, and loop the
against your other foot. band over the inside of
Hold for three seconds. your foot.
• Push your foot in against
the band.

-2-
Front of Shin Advanced - Band
Basic - Push Up • Tie the band to a desk or
dresser.
• Place the heel of your
other foot on top of the • Sit with your leg straight
injured one. and loop the band over
the top of your foot.
• Push down with the top
heel while trying to push • Slowly pull your foot back
up with the injured foot. against the band.
Hold for three seconds.

To Prevent Re-injury
• Continue daily calf and heel stretching, especially after activity (indefinitely)
• Continue ankle strengthening 3-4 days per week (indefinitely)
• Complete the balance tests and exercises (if needed)
• Wear an ankle brace during strenuous activity (indefinitely)

Balance
An ankle sprain can decrease your ability to balance on that foot and makes it easier to roll the ankle again. As
soon as you can stand without pain, try the balance tests below. If you can't balance for ten seconds without
wobbling, practice that level every day until you can. You can stop when you pass the Level 4 test.

Technique: Balance on your injured foot for 10-30 seconds, do a least 6 repetitions per day.
Goal: Stand 60 seconds without losing your balance, then move to the next level.

Level 1 - Arms out to your side, eyes open


Level 2 - Arms across your chest, eyes open
Level 3 - Arms out to your side, eyes closed
Level 4 - Arms across your chest, eyes closed

Common beliefs:
Bracing 1. Bracing can replace strengthening exercises
- FALSE! Strong lower leg muscles help
Injured ligaments can take provide support to injured ligaments.
many weeks to heal. An 2. Wearing a brace makes an ankle weaker -
ankle brace helps protect the FALSE, if you continue your strengthening
ligaments not only during exercises. Plus, a brace can help improve
recovery but also when your balance and thus prevent injury.
returning to sport or exercise 3. Braces won't fit in shoes - FALSE!
activities. Professional and college athletes wear them
all the time.

This is not a comprehensive reconditioning program, but will get you on your way to recovery.
If your ankle isn't fully functional after one month, contact your health care provider.

If you are a registered University of Illinois student and you have questions or concerns,
or need to make an appointment, please call: Dial-A-Nurse at 333-2700

If you are concerned about any difference in your treatment plan and the information
in this handout, you are advised to contact your health care provider.

Visit the McKinley Health Center Web Site at: http://www.mckinley.uiuc.edu

HEd. II-088 © The Board of Trustees of the University of Illinois, 2007. 02-23-07
ankle_sprain

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