A lateral ankle sprain, which is the most common type, occurs when your foot rolls outward, injuring the ligaments on the outside of your ankle. The injury is classified in three grades of increasing severity, with a grade three sprain indicating a complete tear of one or more ligaments, potentially requiring surgical repair. Regardless of the grade, however, you should follow a comprehensive rehabilitation program for any ankle-sprain injury. Consult a team of professionals, including your doctor and a physical therapist, for guidance.
Minimize Swelling
Controlling swelling is the most essential part of the treatment process for a lateral ankle sprain, according to William Prentice and Daniel Arnheim, authors of "Essentials of Athletic Injury Management." Place a horseshoe-shaped pad over the bony protrusion on the outside of your ankle and cover it with a damp compression wrap from the base of your toes to your calves. Place ice packs around your ankle and secure them with a dry compression wrap in the same manner. Elevate your leg at least 45 degrees and leave the ice on your ankle for 20 minutes, then remove it for an hour and repeat. Continue this procedure for the first 24 to 72 hours immediately after suffering the injury.
Physical Therapy
Even while you're still applying ice to your ankle periodically, you should begin performing range-of-motion exercises when you don't have the ice packs on to prevent a loss of flexibility. Thereafter, perform stretching and strengthening exercises at the direction of a physical therapist to restore your range of motion and strength. The alphabet exercise, for example, involves moving your ankle through various ranges of motion to draw the alphabet in the air with your big toe. Additionally, using a thick, elastic band to apply resistance as you dorsiflex and plantar flex your affected ankle will strengthen the surrounding muscles and connective tissues.
Functional Exercise
After the pain and swelling have subsided and you've performed the prescribed range-of-motion and resistance exercises for several days, start a functional exercise program by walking every day and eventually jogging and running if those are activities you typically perform. Start by walking an eighth of a mile and add an eighth every two to three days. If you play a sport, perform sport-specific agility and plyometric exercises during this period as well. Regardless of the activities you choose, however, progress conservatively to prevent recurring symptoms.
Ankle Support
When you return to normal activities, and particularly if you play sports, consider providing extra support for your ankle to prevent another sprain. You can accomplish this by having an athletic trainer tape your ankle or by wearing an ankle brace. Wearing high-topped shoes may also help. Remove the extra support, however, as soon as your medical team allows you to do so to complete the rehabilitation process.
References
- "Essentials of Athletic Injury Management"; William Prentice and Daniel Arnheim; 2008
- "American Family Physician"; Management of Ankle Sprains; Michael Wolfe, et. al.; January 2001
