When it comes down to treating an ankle sprain, there tends to be far too many misconceptions, unanswered questions, and half-truths out there.
Questions like: Should I ice my ankle? What about heat? Will it really take me ten to twelve weeks to recover? What exercises should I do? What is the best schedule to follow? Do I really need to follow a sprained ankle treatment program, or can I just rest my ankle?
Frankly, it can be quite frustrating to not have answers – especially when you’re not sure whose advice you should follow in the first place. Plus – on top of that – the whole time, you’re probably hobbling around, limping from room-to-room, and nothing’s changing. Your ankle continues to stay swollen, painful, weak and bruised.
However – with all that being said – the great part is, you don’t have to worry about those kinds of questions anymore. You’re here already – it’s okay – we have the answers.
As a matter of fact, our one and only goal is to provide you with a sprained ankle treatment and recovery program that’s easy-to-follow, and gets you the fastest results possible – so you’re definitely in the right place.
Symptoms and Assessment
Before we get into the specifics on the treatment portion of your recovery, it’s best if we start off briefly by self-assessing your injury, so you can understand the main symptoms you’ll be dealing with.
First off, there are three main types of ankle sprains: an inversion, eversion, and high ankle sprain. An inversion sprain refers to when your foot turns inward, and you end up damaging the ligaments on the outside of your ankle. An eversion sprain is the exact opposite –it’s when your foot turns outward, causing the ligaments on the inside of your ankle to stretch.
And finally – the last type, a high ankle sprain – refers to when an individual sprains the syndesmotic ligament, the dense connective tissue that connects the tibia and fibula in your lower leg.
With all three, pain, swelling and bruising are the most common symptoms that individuals experience. Depending on how severely you’ve damaged your ankle – and in what area – these symptoms will more than likely be located around that specific location.
For example, if you’ve injured the ligaments on the outside of your ankle, the pain, swelling, and bruising will most likely be closer to, and around, that more injured area.
That’s not to say all three of these symptoms are always present, it just depends on where you’ve injure your ankle, and how severely.
Proper Initial Treatment is Vitally Important
Without applying the proper initial techniques, a badly sprained ankle can keep you out of commission for quite a long time. However, through a combination of icing, light stretching, and a few, unique swelling reduction strategies, you can dramatically shorten up your recovery time, and usually be up and walking normally again within the same week.
Self-massage and contrast therapy are two unique strategies that can greatly help you get rid of any initial swelling, which is an important first step to your overall recovery.
Range-of-Motion Exercises and Movements
After you’ve reduced a lot of your initial swelling, range-of-motion exercises and movements should be incorporated to further enhance and speed up your recovery. Since your injury, you’ve most likely lost a fair amount of strength, which can make it painful to walk and function correctly. Weakness is another common result that needs to be remedied with additional strengthening, which is what we’ll be covering in the next phase of recovery.
Stretching, Strengthening and Balancing
Finally, to round out your sprained ankle treatment and recovery, and also dramatically reduce the risk of future injury, it’s best to continue re-strengthening, introduce dynamic stretching, and also work in some balancing exercises.
These will help improve your proprioception (your balance), and also allow you to make a much faster return to more intense activities, like jogging, biking, and playing sports.
ACT Rehab Program – Your Free Consultation
Taking a proactive, organized approach to your sprained ankle treatment and overall recovery is a much more effective way to safely and quickly recover from your ankle sprain.
If you’ve followed older sprained ankle treatments in the past – like the RICE technique – you already know that if you simply rest, ice and elevate your ankle, you’re in for an extremely long recovery.
That’s why, if getting back to your life and regular activities is important to you, you should ditch the out-of-date techniques, and opt to follow something that allows you to recover much more quickly and easily.
The three phases of recovery we discussed above are all covered in-depth within our at-home, online rehab program, known as ACT. ACT stands for active, corrective, therapy, and takes a much more proactive approach to sprained ankle treatment. It’s presented in a series of online videos that walk you through each and every step of a successful, full recovery.
Within the first two days, after applying the icing techniques, you’ll be moving onto swelling reduction techniques that include contrast therapy, as well as self-massage, which will help greatly reduce any additional swelling. From there, I’ll be taking you through proper stretching and re-strengthening exercises, which will finish off your recovery, and greatly reduce the risk of injuring your ankle in the future.
If you’d like to end your pain, swelling, and frustration, and get back to your regular activities faster, please take a few minutes to watch our free online consultation, right away.
You’ll learn more about your injury, and also be introduced to the full program.
Don’t leave it up to chance – help your body recover faster by putting the right techniques in place, starting today. Get started with your a free online consultation now.
Article Added: 2/17/2011, Revised: 3/13/2012