Since a sprained foot is such a common injury, many different names have developed over time, including ankle sprain, folded ankle, rolled ankle – the list continues on.

But who cares, right? You’re here to learn how to treat your sprained foot and recover fast at home.

Breaking Down the Different Types of Sprains

So let’s get right into it – starting with the basics, there are three common ankle sprains that occur – an inversion, eversion and syndesmotic injury (affectionately known as a high ankle sprain).

An inversion sprain is by far the most common – accounting for over 75% of sprained – and refers to when your foot faces inward, which damages and stretches the outside ligaments of your ankle.

An eversion sprain is the exact opposite and is much less common – it’s when your foot faces outward during the injury, pulling and stretching the ligaments on the inside of your foot.

A syndesmotic sprain (aka, the high ankle sprain) refers to an injury that affects the large ligament above the ankle, called the syndesmotic ligament – this ligament acts as a connector for the tibia and fibula, the two bones that make up your lower leg.

With all three sprains, swelling, bruising, pain and joint weakness are all common symptoms – these symptoms are usually centralized around the most injured portion of your ankle, be it the inside, outside, or higher up your leg near your lower calf.

Initial Treatment Protocol

The most popular form of initial treatment is an acronym called RICE – which stands for rest, ice, compression and elevation. Rest is fairly self-explanatory – depending on the severity of your injury, you’ll want to stay off of your sprained foot for at least the first few days, and up to a week after your injury.

Ice has been proven to help control and reduce ankle swelling, and should be used until the majority of swelling has left your ankle. While using an ice pack or even a bag of frozen veggies is quite common, I’d suggest using a bucket large enough to put your foot inside of.

By filling the bucket with water and ice, you can effectively make an ice bath that will give you the best coverage over your injury – soaking your foot for 60 seconds at a time is ideal.

As a fair warning, you should feel a bit of discomfort as your dip your ankle into the water, mainly due to the rapid temperature change your skin is experiencing – if you do your best to fight through the first 15-20 seconds, you’ll be able to last the rest of the time more comfortably as your foot adapts.

After the 60 seconds are up, take your foot out of the water and carefully make your way over to a place to sit down where you can prop your ankle up above your heart – elevating your sprained foot will help the excess fluid drain toward your heart where it can be pumped and processed from your blood.

Shoot for 4-5 sets of 60 seconds of icing – once you’re finished, use an elastic wrap to compress your ankle. Starting near your toes, wrap around your foot once, and then move up your foot, wrapping over half of the previous wrap.

You should wrap tight enough for this to be effective, but loose enough so you don’t cut off circulation – be careful and make sure to listen to your body. If you’re experiencing numbness or discolorations, make sure to loosen the wrap immediately.

Once wrapped, prop your ankle back up above your heart and continue to rest – reading a book, conversing with a good friend, or listening to music can help the time pass by faster.

You should continue to ice until you’ve removed most of the remaining swelling – allow an hour in-between icing, and make sure to stay diligent – removing the remaining excess fluid is your sole focus at this point.

RICE and Beyond

While many conventional suggestions end here, most individuals aren’t familiar with how important actual rehabilitation is after you’ve reduced your remaining swelling.

Self-massage, stretching, balance training and re-strengthening are all important pieces to the overall recovery puzzle, and should be included within your recovery process.

These techniques go beyond the scope of this article, but I’d be happy to walk you through our step-by-step program that will give you the techniques, exercises and schedule to follow so you can get back to enjoying your life faster.

To learn more about our at-home sprained foot rehab program, click here.

Every day wear-and-tear can weaken your ankles, especially if you’ve suffered an ankle sprain recently, and didn’t follow through with rehabilitation exercises.

Thankfully, ankle strengthening exercises can be utilized to take advantage of the surrounding ligaments and supporting muscle, to help give additional support and strength to the ankle.

Whether you’ve suffered a recently sprained ankle, or experienced one in the past, it’s never too late to do some targeted strengthening for the area.

However, do act quickly if it was a recent sprain – you can help cut down on scar tissue formation and long-term discomfort by getting started with rehab right away.

Sprained Ankle Swelling Reduction, Then Exercises

There are many movements and exercises that specifically work to strengthen the ankle, however, we won’t be able to use them until we’ve gotten the swelling down and have our ankle back to normal-size.

This is one of the most challenging portions of overall recovery – actually taking the time to use swelling reduction techniques, including contrast therapy as well as self-massage, before moving onto the strengthening exercises.

Contrast therapy, alternately between hot and cold water, should be done for a total of 10 minutes, five being spent on each temperature, allowing time in-between for the water to adjust.

This strategy is a great first step, and will improve circulation to the injured area – it’ll also help calm the area, eventually allowing the remaining swelling to be removed while your body continues to stabilize and heal your injured ligaments.

Following contrast therapy, utilizing a simple self-massage technique is next – using castor oil, start off by covering your entire foot and ankle – this gives you the ability to move smoothly over the injured area – the castor oil will also seep into your pores, providing additional healing benefits.

Using your thumbs, and starting near your toes, begin to apply pressure and move up your foot and ankle – apply firm pressure, but be careful of pressing too hard – try your best to use pain as your guide.

Focus on pushing the swelling up from your foot and ankle in the direction of your heart – your body will naturally process out the toxins and fluid buildup, dramatically helping to bring your swelling down.

It may take a few days for you to get your swelling down, so make sure to stay on track and be consistent – following an at-home rehab program can help keep you on schedule.

Three Best Ankle Exercises

While there are a lot different ankle strengthening exercises and movements, I like to specifically focus in on a few, rather than throwing everything and the kitchen sink in – it seems to make it easier to be consistent and also allows you to stay focused on just a few particular moves.

Ankle Circles

To start off, get in a comfortable position – either standing or sitting -rotate your ankle through its current range of motion, beginning with a clockwise rotation – these are called ankle circles.

After you’ve completed 10-15 rotations, switch directions and move your ankle through its current range-of-motion counterclockwise for another 10-15 rotations.

Calf Raises

Next, hop up safely and find something sturdy to hold onto – the kitchen counter or a chair will work – get into an athletic stance and bend your knees slightly – rise up onto your toes, pushing through your calf muscles, pause for a moment at the top, and then lower yourself back down – this counts as one rep.

This movement is called a calf raise, and we’ll be doing 10-15 reps with as close to perfect form as possible – try holding the last couple reps for a few seconds at the top of the rep.

Dynamic Stretching

Dynamic stretching is a great way to calm your ankle and improve your range-of-motion – swelling generally causes both weakness and stiffness, which disrupts our mobility. By working in a front and side stretch, you can begin to help loosen up the surrounding ligaments and muscles.

By dynamic, I’m referring to moving through the stretch – you may also be familiar with static stretching, which is where you stretch fully and hold the position – we’ll be doing the opposite of a static stretch by moving through our current range-of-motion, for a count of five seconds – this will count as one rep.

While holding onto the chair in front of you, bring your injured leg back and tuck your toes underneath your foot – this first stretch is called a forward stretch, and will primarily stretch the front of your ankle.

As you count to five in your head, lean forward and gently apply more pressure to your foot – this will stretch the front of your ankle as much as currently possible – again, use pain as your general guide when stretching. Shoot for completing six, five second reps, for a total of 30 seconds of stretching.

Once you’ve completed the front stretch, untuck your toes and bring your leg in – set your foot on the ground and roll your injured ankle outward – we’ll refer to this as a side stretch, and it will target stretching the outside of your ankle.

While counting to five in your head, lean slightly outward while pushing through your current flexibility – once again, aim for six sets of five second reps for a total of 30 seconds of stretching.

Getting Started With an Ankle Strengthening Program

Even though ankle rehab exercises are a very important piece to a successful recovery, they’re not the only technique you should be using to recover from an ankle sprain.

If your ankle is still swollen and painful, you won’t be able to take advantage of the exercises for your sprained ankle anyways – if you’re interested in a speedy and comprehensive recovery, we have an in-depth, at-home rehabilitation program that you can get started with today, right now.

It’s been proven to super-charge the recovery phase by working with the natural healing processes of your body – by breaking your rehab into three easy to follow stages, it makes the program much easier to follow and allows you to get out of pain and back to what you love doing that much faster.

Start off by visiting our free consultation page, which will give you more details and answer any questions that you may still have – I look forward to getting you started with your rehabilitation today – all the best and take care of yourself.

Whether you were playing a pickup game at the gym, or in an organized team league, once you’ve suffered a rolled ankle, you’ll begin to realize just how much you use your ankles on an everyday basis. It can be a total bummer to not be able to practice or play it games, but the frustrations also extend out farther, into times when all you’re trying to do is walk across the kitchen, or get from place-to-place.

Limping around, dealing with swelling, and experiencing pain is never fun, and can end up affecting your happiness pretty quickly. So – what can you do to fix up your ankle, and get back to basketball faster?

How to Treat a Sprained Ankle from Basketball

Well – by putting the most effective techniques and strategies into a proper initial treatment, followed by a proactive course of corrective exercises, stretches and movements, you can dramatically speed up your recovery time and get back onto the court that much sooner.

If you follow conventional advice, put a little ice on it, and basically rest your ankle, you will heal up – but it’ll be a slow, frustrating process that can take months. By being more proactive and following a set of proven principles, you can stay much more organized, and usually see a huge difference within the same week of starting rehab.

Proper Initial Treatment

If you’re dealing with a recent sprain, rest, ice, compression and elevation will all be beneficial for the first and second day of your rehab. Icing with a bucket full of water and ice is the easiest way to get full coverage over your entire injury.

If the temperature of the ice-water is too cold to withstand, try adding lukewarm water to raise the temperature slightly. The best protocol we’ve found is generally five sets of one minute in the bucket followed by thirty minutes of rest in-between another round of icing.

In-between icing sessions, compressing your ankle with an elastic athletic wrap can help keep your swelling down. To apply a spiral wrap, start with a firm circular anchor near your toes. Continue with firm wraps, and gradually make them lighter as you move up your ankle, making sure to wrap over about half of the previous wrap.

While wrapped, elevating your ankle above heart-level will help your body process and alleviate some of the swelling that’s still present. Propping a few pillows up underneath your foot should do the trick.

Rehab and Recovery Program

Once you’ve utilized an effective, initial treatment for the first day or two, icing starts to become detrimental to your recovery. Whereas, it is a good technique for the short term, once you’ve controlled your initial swelling, it’s much more beneficial to focus on removing the remaining swelling.

Now – at this point – your head may be spinning a bit from all of the recommendations. I get that – combine that with the frustration and pain that you’re probably experiencing and it can be downright overwhelming. Don’t worry – I have you covered.

Instead of trying to rough it on your own, we’ve developed a comprehensive ankle rehabilitation program called ACT. ACT stands for active, corrective, therapy, and utilizes the most effective initial treatment I’ve already discussed, followed by an organized plan of stretching, balancing, and re-strengthening.

To end the confusion, and get back onto the basketball court sooner, go ahead and get started with your free online consultation right now – there, I’ll discuss more about your injury, let you in on a few more insider tips, and also explain everything within the ACT at-home rehab program.

Let’s face it – when it comes to mastering any type of skill, whether it be shooting a perfect jump shot, or recovering from an ankle sprain, the player’s with the best knowledge, that learn from proven techniques and strategies always come out on top. Hop over to the free consultation to learn more now!

The type of pain you’re experiencing is classified medically as deep somatic pain. This kind of pain is initiated by a stimulation of the nociceptors in the damaged ligaments within your ankle, which typically causes a dull, throbbing ache that decreases over time.

Ankle sprain pain can also be leftover from an older injury, one that may not have healed or been rehabilitated with the proper recovery method. Whether you have an older injury, or a freshly sprained ankle, following the right techniques and strategies is vitally important.

Initial Treatment: Swelling Reduction

Following the correct schedule is vital when recovering from an ankle sprain. While you may be most frustrated by your pain, it’s extremely important to get your initial swelling controlled and alleviated as soon as possible.

Once the circulation to your ankle improves, fresh blood and nutrients can be carried into the site of your injury, helping to heal and repair the damaged ligaments faster. In turn, this will help dramatically alleviate the pain you’ve been experiencing, as well as the initial swelling.

Proper initial treatment should include resting your ankle as much as possible, as you use a bucket filled with ice and water to soak your injury. In-between icing, you can also use an elastic athletic wrap to compress your ankle. Additionally, keeping it elevated above your heart will also help alleviate pain, and control your initial swelling.

Complete Sprained Ankle Rehabilitation

Now – simply arming yourself with information and not taking action is certainly not the way to recover from your sprained ankle pain – but doesn’t this all sound a little overwhelming? Plus, without the correct plan, technique explanation, and exercise schedule, it can be pretty confusing to try to plan out your recovery on your own.

This is the main reason behind why we came out with our own, at-home, ankle rehabilitation program, which lays out your entire recovery for you. I’ll personally be the one walking you through, step-by-step, and giving you full instructions, explanations, and demonstrations along the way.

By taking a much more proactive approach to your overall recovery, you can dramatically speed up your healing, get rid of your pain faster, and – most importantly – get back to enjoying your life sooner. Missing out on important events or activities because of a lame sprained ankle sure isn’t fun – right?

To learn more about me, your ankle and the ACT rehab program, click here to get started with your free online consultation. When it comes to sprained ankle pain, the most important factor in the length of your recovery time is the rehabilitation program you follow.

Without proper rehab, your ankle could take weeks or even months to heal, and will also be at a much higher risk of future re-injury. You owe it to yourself to recover quickly and easily – get started with your free consultation immediately.

Taking a proactive, much more direct approach to your ankle sprain treatment can get you back up and walking again within a very short amount of time – usually within the same week. Once they’ve gone through our ACT rehabilitation program, many clients have reported seeing phenomenal results fast, and being able to walk again – pain-free – within about a week, sometimes less.

Proper Initial Treatment is Very Important

When dealing with an ankle sprain, you’ll have three common symptoms to keep up with. Pain and swelling will most likely occur, while bruising may play a smaller role, or not appear at all. This will all depend on the amount of force that was applied to your ankle during your injury.

Before you can move onto retraining your balance and re-strengthening your ankle, you’ll need to spend time initially treating your injury by first containing the swelling, and then beginning to reduce it. Following the RICE protocol – which stands for rest, ice, compression, and elevation – is a good idea for the first and second day or your recovery.

After this point, self-massage and contrast therapy should be introduced to help get rid of the remaining swelling in your ankle. By staying on top of things, you can dramatically speed up your recovery time, and also greatly reduce your risk of future injury by following the proper techniques during this period of healing.

Ankle Sprain Rehabilitation

When you’ve got your swelling down to a manageable level, it’s now time to work in range-of-motion movements, slight stretches, balance re-training techniques, as well strength training exercises. The progression of these exercises and methods should be setup to allow you to heal efficiently and recover, before moving onto the next phase.

Due to the complex nature of a comprehensive, yet easy-to-follow ankle rehab program, we’ve simplified the entire process by creating ACT, an online, at-home rehab program that you can get started with instantly.

ACT stands for active, corrective, therapy, and takes a much more proactive approach when it comes to proper ankle sprain treatment. From your initial treatment to swelling reduction, stretching and strengthening to balance re-training, ACT puts the entire recovery process into an easy-to-follow, organized, step-by-step series of videos that are presented online.

I’ll personally be taking you through the entire recovery process, with the same unique techniques, strategies and exercises that I use with the clients I work with in-person, one-on-one, as a fitness trainer. And the great part is, there’s no waiting, and no shipping charges apply – you can literally be started with the program in the next couple of minutes.

To begin your recovery, start by clicking here to go through your free online consultation, where I’ll introduce myself, explain some specifics about your injury, and also let you in on everything that’s included within the ACT recovery system.

If you’re serious about getting back to enjoying your life faster, ending your pain and frustration, and recovering as quickly as possible, you owe it to yourself to get started with your free consultation right away. Don’t wait; get rocking with your rehabilitation now.

Weakness is also commonly experienced as a side effect of more conventional treatment recommendations. This typically happens when your ankle has become stiff, due to a buildup of scar tissue within the ligaments and joint. To help prevent this, swelling should be alleviated as quickly as possible – but, more on that later.

Sprained Ankle Swelling

The excess swelling in your ankle is commonly an excess buildup of both blood and cellular fluid, which is a result of the tissue damage within your ankle. While this whole process is, in the end, beneficial, we want to make sure to get rid of this excess swelling as soon as possible.

You run a much higher risk of excess scar tissue formation when this swelling is present, which can cause stiffness, and greatly lengthen your overall recovery. An initial treatment of strategic rest, advanced icing, wrap compression and elevation techniques is very important to use as means to control your preliminary swelling.

After the first two days of your recovery, swelling reduction techniques should be introduced to begin to get rid of the excess buildup. Both self-massage and contrast therapy go great together, and work extremely well to improve circulation and get rid of your remaining swelling.

Sprained Ankle Pain

Dealing with pain can be tricky following an ankle sprain. More often than not, you may start off with light to slightly moderate pain, only to later realize that your ankle is really starting to throb and hurt. This is referred to as delayed on-set pain, and is very common following a sprained ankle.

Following the proper initial treatment techniques will be the easiest way to decrease your initial pain, as well as any delayed on-set pain that may be persisting. By first containing your initial swelling with icing, compressing, and elevating, you can then use unique reduction techniques to help get rid of the swelling, and dramatically decrease your level of pain.

As far as pain relievers go, NSAIDs (non-steroidal anti-inflammatory drugs), such as ibuprofen, are usually your best bet when choosing a medication to help minimize the overall pain. Ibuprofen also helps alleviate inflammation, which can – in addition – help you control your initial swelling easier.

Although, do keep in mind that it’s always best to talk to your doctor before self-prescribing and administering any type of medication.

Sprained Ankle Bruising

While bruises may not always be present, they do tend to show up in fairly moderate to severe sprains. When an area of your body goes through some type of trauma, small blood vessels can tear or rupture inside, causing blood to leak into the surrounding tissue, which forms discoloration under our skin.

This discoloration can take on many different shades of color. From blue to black, yellow to purple, the appearance will change as your body removes the excess blood under your skin and filters it out.

While bruises alone aren’t something that needs to be treated, improving blood circulation to the injured area will help your body naturally get rid of their appearance considerably quicker.

Beyond Common Ankle Sprain Symptoms

Like I mentioned above – in the swelling section – your first order of business is to apply the correct initial treatment to help alleviate pain and control your initial swelling. From there, self-massage and contrast therapy should be used to eliminate a large majority of the swelling that still remains.

Once you have your swelling down to a manageable level, range-of-motion, light stretches, and simple walking techniques should be introduced within the first week of your recovery. Following that phase, you should continue to follow through with your rehabilitation to retrain your sense of balance, improve your strength, and also stretch to help keep up your ankle’s flexibility.

I know this all sounds like almost too much to take in – that’s totally understandable. This is why we’ve chunked everything down into an easy-to-follow ankle rehab program, which you can follow along with online.

ACT: At-Home, Online Rehab Program

The ACT rehab program is the culmination of consulting with dozens of other personal trainers, in-depth study of the body, and hundreds of hours of research, backed by proven, measurable results. Included within the program is the same exact schedule of techniques, strategies and exercises that we’d be using together in-person, if we met to train one-on-one.

The program walks you through each stage and phase of your recovery, paying special attention to your initial treatment, which is one of the most important portions of your overall rehabilitation. Step-by-step instructions, as well as demonstrations, are given for each exercise, making it incredibly easy to follow along with.

If you’re tired of feeling frustrated and helpless, please get started with your free online consultation right away. Our clients are typically up and walking normally again within the same week. While your own recovery time will vary slightly – due to your unique injury – that’s a heck of a lot better than waiting six to eight weeks, possibly even longer.

During your free consultation, I’ll be introducing myself, telling you more about the science behind your injury, as well as letting you in on everything that’s included within the ACT rehab program. To get on the fast-track to a short recovery, click here to get started with your free consultation immediately.

This momentary stretching commonly occurs while stepping on someone’s foot during a game, stepping off a high location, or landing awkwardly on an uneven area while jumping.

Regardless of how your rolled ankle happened, you’re most likely here to learn what you can do about it and what techniques you can use to speed up recovery – am I right?

Stage 1: Proper Initial Care

Proper care is essential when dealing with any type of sprained ankle injury. There’s a set of symptoms your body uses to help begin the recovery process, which include pain, bruising, and swelling.

However, once that process has started, it’s up to us to naturally speed up our own recovery by using the correct procedures and strategies, followed by proper rehabilitation.

Swelling is your body’s natural reaction to the injury that has occurred in your ankle. While it is beneficial, and an important method of healing, the faster you can get that swelling alleviated, the faster you can begin to stretch, re-strengthen, and retrain your sense of balance.

Initial treatment should include using rest, ice, compression, and elevation (also known as RICE) for the first and second day of your rehab. This will allow you to control your initial swelling, and also help begin to reduce it.

From there, it’s best to incorporate two unique swelling reduction techniques – self-massage and contrast therapy – which will greatly amplify your results, and speed up your progress.

Stage 2: Introducing Range-Of-Motion Movements

Once you’ve taken care of the preliminary swelling, progressing to slight movements and stretches will help continue to speed up your recovery and support a much faster healing time than when using conventional techniques.

These movements should include ankle circles, in-out, up-down motions, as well as a basic, controlled walking technique. The methods in this stage are meant to keep your ankle moving, and begin to help realign and re-strengthen the injured ligaments in your ankle.

Stage 3: Stretching, Strengthening and Balancing

And finally, finishing up your recovery by stretching, strengthening, and retraining your sense of balance is absolutely vital when dealing with an ankle sprain. This will be the longest portion of your rolled ankle recovery, and should include progressive exercises to ensure consistent, quick results.

I generally favor dynamic stretches over static stretching – however – both can be helpful during this phase of your rehabilitation. From here, it’s a great idea to move through calf raises, balancing improvement techniques, and a mix of plyometric jumps. One leg alternatives can also be introduced as your strength continues to improve.

Rolled Ankle Rehab, Simplified?

Now – while this knowledge alone won’t fix up your ankle, you’ve been given a massive head start on anyone that’s taking a less proactive approach to their recovery, which is what conventional methods will tell you to do. They’ll say ice, rest, and repeat. Six to eight, maybe ten weeks later, you may feel a little better, but not much.

Effective, proactive rolled ankle rehab starts the very same day as your injury, and never lets up from there. By listening to your body along the way, and continuing to progress as you see results, you can continue to gain ground every moment by utilizing the most efficient strategies, techniques, and exercises available.

This is why we’ve spent weeks planning, testing, and developing our own ankle rehabilitation program, known as ACT. ACT – which stands for active, corrective, therapy – is a complete, at-home rolled ankle rehab program that’s been developed to be utilized by individuals from all walks of life.

The online videos will provide you with essential tips, techniques, and strategies, as well as a short list of supplies we recommend. You’ll be able to follow along, step-by-step, as I take you through the entire healing and recovery process from start to finish.

To learn more about me, the science behind your injury, and everything that is included within the ACT rehab program, click here to get started with your free online consultation.

There, you’ll be presented with everything you need to know to get started with your recovery within the next few minutes. I look forward to getting you started with your rehabilitation and recovery today.

Individuals who are suffering from a high ankle sprain have actually sprained the thick connective tissue that connects the distal ends of the tibia and fibula, the bones in your lower leg. The injured area is in fact higher than the ankle, and usually appears to be less severe symptom-wise.

Pain is typically experienced on the side and front portion of the injured leg, especially when rotating the limb or pivoting. Swelling and bruising may also be present, but tend to show up less than in more common ankle sprains.

Syndesmotic sprains occur most often in high intensity, contact sports, such as football, basketball, or hockey. With this type of sprain, the challenge is usually in deciding whether or not to surgically repair the injured ligament, before starting the individual with a rehabilitation program.

If you have any doubts about your high ankle sprain injury, it’s always best to visit a doctor before getting started with your rehabilitation. They’ll be able to take an x-ray to rule out any broken or fractured bones, and may also order a CT scan to check out the ligament damage visually.

If the syndesmosis ligament has been pulled away from the bone far enough to affect overall stability, the doctor may suggest surgery as a means to stabilize the ligament as it begins to heal. A boot might also be placed on your ankle for the first week or so of your recovery, to help with protection and strength.

Beyond Initial Assessment: High Ankle Sprain Treatment

Once you’ve taken the time to get your high ankle sprain properly diagnosed and evaluated, the same recovery principles as a more common ankle sprain apply. If initial swelling remains, self-massage and contrast therapy – two highly effective, unique swelling reduction techniques – can be used to help speed up your body’s natural filtering and recovery process.

Without pushing your body too far, a proactive approach should be taken when recovering from any type of ankle sprain. Progressively introducing a mix of range-of-motion movements, basic stretches, balancing improvement techniques, and ankle circles, as well as a handful of strength training movements, will help supercharge your recovery, and get you back to your favorite sports and activities much faster.

Due to the complexity of the scheduling, organization, exercises, and techniques, we’ve spent hundreds of hours putting together our own, at-home, online rehabilitation program, which steps you through each stage and phase of recovering from an ankle sprain in as short amount of time as possible.

ACT – which stands for active, corrective, therapy – is done in the comfort of your own home, with very minimal supplies. The program streamlines your entire treatment, and makes it incredibly easy to follow.

I‘ll personally be walking you through the entire recovery process, step-by-step, starting with your initial treatment, all the way through to stretching and re-strengthening your ankle.

To learn more about myself and your injury, go ahead and get started with your free online consultation by clicking here or on the banner below this paragraph.

If you’re ready to end your frustration and get back to enjoying your life faster, make sure to get started with your free consultation immediately.

Now – following an ankle sprain, swelling is one of the most common symptoms. Bruising and pain are also generally present, depending on the amount of force that was applied to your ankle during your injury.

A swollen ankle is a good indicator that the ligaments in your ankle have been injured, resulting in your body’s use of the swelling to help remove any excess blood, fluid, or toxins that may have built up.

Initial Swollen Ankle Treatment

Since you’re most likely here to treat your sprain, let’s start at the very beginning. Initial treatment is one of the most important portions of your recovery. Once you can successfully contain and begin to reduce your preliminary swelling, you can also introduce unique swelling reduction techniques to help alleviate the rest of your remaining swelling.

These include contrast therapy, as well as self-massage, and are best done after a day or two of initial treating following the RICE treatment of rest, ice, compression, and elevating. While RICE is normally prescribed for a complete swollen ankle treatment, it’s best to only use it initially, before moving onto the swelling reduction techniques.

When done correctly, you end up short-cutting a lot of the suffering and limping during the beginning of your recovery, which will allow you to get back to enjoying your life much faster.

Range-Of-Motion, Stretching, and Strengthening

Beyond initial treatment, it’s incredibly important to also stretch to help realign your ligament fibers and reduce ankle stiffness, introduce range-of-motion movements, and also begin to re-strengthen your ankle with progressive, specific exercises.

These exercises and techniques should include a mix of ankle circles, calf raises, side-steps, dynamic stretching, and a few other movements thrown in along the way for good measure. Going through these movements progressively and listening to your body is important when using these techniques for the fastest results.

Now – while arming yourself with the correct knowledge is a good start, putting that knowledge to use is the only way you’re going to achieve the results you’re after. This is why we’ve taken our research, study of the body, and rehab injury knowledge, and created an online, at-home swollen ankle rehabilitation program known as ACT.

ACT – which stands for active, corrective, therapy – takes a much more practical, hands-on approach to a successful, fast recovery. The program is presented through videos online, where I’ll be taking you through the rehab process step-by-step.

From initial treatment to swelling reduction, all the way to strength exercises and balance retraining, ACT is engineered to provide the fastest, easiest results, while also dramatically preventing future injury, too.

To get started with your free online consultation, click here or on the banner below this paragraph. You’ll get to know me a little better, understand the science behind your injury, and also be introduced to everything that’s instantly available with the ACT rehabilitation program. If you’re tired of the frustration your swollen ankle is causing, you owe it to yourself to get started today.

Depending on which way the bottom of your foot turns, the injury is commonly referred to as an inversion or eversion sprain – inversion refers to an inward turn, while eversion is an outward turn.

With a twisted ankle, the ankle may also have been planted on, and then turned either clockwise of counterclockwise, resulting in rotational damage to the ligaments as well.

Whether you call it a sprained ankle, or a twisted ankle, the same recovery and treatment process is recommended for all ankle sprains.

If you’ve experienced a twisted ankle before, you already know the recovery process tends to be long and slow – and honestly, quite frustrating. Many well-meaning friends, or even trainers, may recommend you follow the RICE technique, an acronym that stands for rest, ice, compression and elevation. While this technique is better than nothing, relying on it solely is actually the source of the problem.

Without following through with a complete treatment and rehabilitation program, results will be slow, and you’ll end up taking a much longer time to recover than necessary.

Proper Treatment and Rehabilitation

You’re probably thinking – well, sure, but what schedule and process should I be following? No worries – let’s start at the beginning and work our way through what a proper, fast recovery should look like.

When you twisted your ankle – depending upon the amount of force was applied – you more than likely injured the ligaments on the inside or outside portion of your ankle. As I mentioned earlier, swelling, bruising and pain are three common symptoms that will most likely be present.

Before we can get to the recovery and rehabilitation exercises, we first need to apply the correct principles for the initial treatment to go smoothly. You’ll need to contain the swelling, and begin to reduce it over the next few days.

While resting, icing, compressing and elevating your ankle will help contain the initial swelling, you should also be utilizing a couple additional, unique swelling reduction techniques, like self-massage and contrast therapy.

Both techniques, when applied correctly, can dramatically speed up your recovery time by speeding up the natural processes that help pump out the excess fluid, and alleviate it.

From there, once you have your initial swelling down, it’s best to move onto light range-of-motion movements, like ankle circles and the ankle alphabet technique. These slight movements will be necessary to avoid stiffness in your ankle, and will help break up scar tissue formation.

Stretching, Strengthening, and Beyond

Next, once you can safely walk again with minimal pain and discomfort, you’ll benefit greatly by moving through a phase of stretching, strengthening, and also retraining your balance. By improving these three main skills, you can dramatically speed up your recovery time, and also significantly prevent future re-injury.

Examples of these exercises include dynamic stretching, calf raises, side-steps, squat jumps, and a few others along the way. While arming yourself with the right knowledge can get you pretty far, from here on out, it’s also important that you follow along with an organized, scheduled plan to get the easiest results.

This is why we’ve developed the ACT rehab program, an online, at-home ankle rehab program that’s presented through videos. Within the program, I’ll provide you with the most effective tips, techniques, strategies, and step-by-step instructions on how to quickly and safely recover from a twisted ankle, in as little time as possible.

While results will vary depending on your unique situation, most of our clients have reported walking pain-free within only a few days. To learn more about ACT, click here to get started with your free online consultation.

There, I’ll be walking you through some specifics about your injury, a little bit of the science behind your symptoms, as well as revealing a few little known secrets on successful twisted ankle recovery. If you want to end the frustration, and get back to enjoying your life, get started with your free online consultation right now.