A grade-two ankle sprain is a painful partial tear of the ligaments that support the ankle joint. According to the American Academy of Orthopaedic Surgeons, tenderness, swelling, bruising, stiffness and possible instability of the ankle characterize grade two sprains. Typically, your physician or physical therapist will provide you with a brace to support and protect the ankle while it is healing. Some simple exercises can be used to help progress your healing and reduce the stiffness and swelling.
Alphabets
A simple exercise to help regain the range of motion of the ankle after a grade two sprain is to draw out the letters of the alphabet with your toes. Sit in a chair, and with your toes straight, trace out each letter as well as the numbers from zero to nine. This ensures that the ankle is moving through a variety of movement combinations. The American Academy of Family Physicians recommends repeating this exercise twice per day.
Towel Curls
Active movements of the toes and the ankle work like a pump to push swelling out of the ankle and foot. The American Academy of Orthopaedic Surgeons suggest reduction in swelling is critical for the ankle to return to normal function. Towel curls encourage toe movement to act as a pump. Lay a small hand towel flat on the floor. Sit in a chair with your toes on the closest edge of the towel, and using only your toes, scrunch the towel back towards your foot. Repeat this exercise two times, twice per day.
Ankle Pumps
Ankle pumps encourage the joint to act as a pump to remove some fluid from the ankle. Once the fluid is decreased, the ankle will move more easily. Keeping your foot and toes straight, slowly bring your foot straight up and then straight back down, as though you are stepping on a gas pedal. The American Academy of Family Physicians suggests completing this exercise 10 to 30 times, twice per day.
Marbles
Encourage active movement of the toes, foot and ankle by picking up small objects with the toes. Lay out marbles or coins of various sizes on a towel. Sit in a chair, and practice picking up the objects and placing them, in a controlled manor, into a cup or small dish. This will help develop any fine motor skills that may have been lost as a result of the sprain. The American Academy of Family Physicians recommends completing two sets of 10 repetitions, twice per day.
RICE
The standard treatment that accompanies exercise for ankle sprains is RICE, which is an acronym for rest, ice, compression and elevation. These four simple concepts combined with exercise will help to reduce swelling while protecting the ankle as it heals. The American Academy of Family Physicians recommends icing the ankle immediately after the sprain, then again at least twice per day for 20 minutes. In addition, it is a good idea to use an ice pack over a thin layer of cloth after exercise.
