When Can You Exercise After a Sprained Ankle?

A sprained ankle is a common injury that can cause pain and limited mobility. While allowing the ankle to heal properly before exercising is important, it's also important to engage in appropriate rehabilitation exercises to strengthen the ankle and prevent future injuries. In this article, we'll explore when you can exercise after an ankle sprain and guide rehabilitation exercises to help speed up the healing process.

Understanding Sprained Ankles

A sprained ankle occurs when one or more of the ligaments in the ankle are stretched or torn, which can cause pain, swelling, and limited mobility. The severity of the sprain can vary depending on the extent of the ligament injury. A mild sprain may cause minimal pain and swelling, while a severe sprain can cause significant pain and swelling, and damage to other tissues in the ankle.

Healing Time for Ankle Sprains

The typical healing time for an ankle sprain is about 4-6 weeks, depending on the severity of the sprain. During this time, it's important to rest the injured ankle, elevate it to reduce swelling, and use a brace or other support to stabilize the ankle and prevent further injury.

In addition, depending on the severity of the sprain, your podiatrist may recommend rehabilitation exercises to help reduce swelling and pain and improve balance and range of motion in the ankle.

Returning to Exercise After a Sprained Ankle

Returning to exercise after a sprained ankle requires a gradual approach that allows the ankle to fully heal before engaging in more strenuous activities. Your podiatrist can guide you on when it's safe to return to exercise and recommend exercises that will not cause further damage to the injured ankle.

Criteria for returning to exercise include being pain-free, having a full range of motion, and bearing weight on the ankle without pain or swelling. Your podiatrist may recommend low-impact exercises, such as swimming or cycling, before gradually reintroducing higher-impact exercises, like running or jumping.

Rehabilitation Exercises for Ankle Sprains

Rehabilitation exercises are an important part of the recovery process for a sprained ankle. These exercises help reduce swelling and pain and improve the range of motion and balance in the ankle. In addition to the exercises mentioned earlier, here are some additional rehabilitation exercises that can help strengthen the ankle and prevent future injuries:

Sit-and-Stand Exercises

Sit-and-stand exercises are a great way to improve the strength and flexibility of the ankle joint. To perform this exercise, sit on a chair with your feet flat on the floor. Then, push down through your heels and stand up, keeping your back straight and your weight evenly distributed between your feet. Hold this position for a few seconds, then slowly sit back down. Repeat this exercise for 10-15 repetitions.

Towel Scrunches

Towel scrunches are a simple but effective exercise that can help improve the strength and flexibility of your foot and ankle muscles. Place a small towel on the floor before you perform this exercise. Then, sit on a chair with your feet flat on the floor and use your toes to scrunch up the towel, pulling it towards you. Release the towel and repeat for 10-15 repetitions.

Balance Exercises

Balance exercises are an important part of ankle rehabilitation, as they help improve overall stability and prevent future injuries. There are many different types of balance exercises that you can perform, such as standing on one foot or walking on an unstable surface. One simple balance exercise is the "tightrope" walk, which involves walking heel-to-toe along a straight line like a tightrope. Repeat this exercise for 10-15 repetitions.

Calf Raises

Calf raises are a simple but effective exercise that can help strengthen your calf and ankle muscles. To perform a calf raise, stand with your feet shoulder-width apart and slowly rise onto the balls of your feet, lifting your heels off the ground. Hold this position for a few seconds, then slowly lower your heels. Repeat this exercise 10-15 times, then rest for a minute before repeating.

Ankle Rotations

Ankle rotations are a great exercise for improving the range of motion in the ankle. To perform ankle rotations, sit on a chair with your feet flat on the floor. Slowly rotate your foot in a circular motion, clockwise and counterclockwise. Repeat this exercise for 10-15 repetitions in each direction.

Heel-to-Toe Walking

Heel-to-toe walking is a balance exercise that can help improve your overall balance and stability. To perform heel-to-toe walking, start by placing one foot in front of the other, with your heel touching the toes of your other foot. Then, step forward with your back foot, placing your heel directly in front of your toes. Repeat this motion, alternating your feet with each step. You can perform this exercise for a set distance or a certain amount of time.

Resistance Band Exercises

Resistance band exercises are another great way to strengthen the muscles in your ankle and improve overall stability. Attach a resistance band to a sturdy object, such as a table or chair, to perform resistance band exercises. Then, loop the band around your foot and slowly flex and extend your ankle, pulling against the band's resistance. Repeat this exercise for 10-15 repetitions on each foot.

Exercises to Avoid After an Ankle Sprain

While rehabilitation exercises can help speed up the healing process and prevent future injuries, avoiding certain exercises is important until the ankle is fully healed. High-impact exercises, such as running or jumping, can strain the ankle excessively and cause further damage.

Instead, focus on low-impact exercises that will help you maintain your fitness level without putting undue strain on the ankle. Your podiatrist can provide recommendations based on your specific needs and fitness goals.

Tips for Preventing Sprained Ankles

While it's not always possible to prevent an ankle sprain, there are several steps you can take to reduce your risk of injury. These include:

• Wearing proper footwear that provides support and stability
• Maintaining good balance and strength through regular exercise and stretching
• Using caution on uneven surfaces, such as wet or slippery floors
• Using a brace or other support to stabilize the ankle during physical activities that put excessive strain on the ankle

Conclusion

An ankle can be a painful and limiting injury, but with appropriate rehabilitation and exercise, you can help speed up the healing process and prevent future injuries. Remember to consult a podiatrist before returning to exercise after a sprained ankle and to follow their guidance on rehab exercises and returning to exercise safely.

If you have any questions or concerns or suspect you have an ankle sprain, be sure to consult a podiatrist immediately. With proper care and attention, you can help ensure a full and healthy recovery and return to your favorite activities quickly.