If you’ve rolled your ankle and are experiencing swelling, pain, and bruising, you’ve more than likely suffered a common “rolled ankle” sprain that can be treated at-home.
Rolling an ankle refers to the sole of your foot turning in or out, resulting in the inside or outside ligaments on either side of your ankle to become stretched or damaged.
This momentary stretching commonly occurs while stopping abruptly and changing directions, coming down on another player’s foot during a game, or trying to regain your balance after losing it.
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 – right?
So let’s get right into it..
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.
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.
Article Added: 6/26/2011, Revised: 3/23/2012