How to Care for Your Sprained Ankle

Sprained Ankle?!

Some of us have experienced 1,2 or even 5 ankle sprains in our lives! It is a common injury that occurs when the ligaments that support the ankle stretch beyond their limits. Our ligaments are tough, elastic bands of tissue that stabilize the joint.

Causes and Risks

1. Rolling, twisting, or awkwardly turning the ankle.
2. Walking on uneven surfaces.
3. Participating in sports that involve cutting or quickly changing directions.
4. Experiencing a previous ankle sprain.

Signs and Symptoms

1. Pain with or without weight bearing.
2. Swelling and bruising.
3. Restricted range of motion.
4. Possible popping sensation at the time of injury.

Treatment Options

1. RICE – Raise, Ice, Compress, and Elevate!
2. Strengthen the small intrinsic muscles as well as large muscles above the ankle joint.
3. Stretch the tight muscles with proper form.
4. Ankle brace and/or therapeutic tape.
5. Move often to prevent stiffness. For example, go to the kitchen to get a glass of water during TV commercial breaks.

Stretches and Exercises

1. Toe yoga
   1. Toes and feet flat on the floor.
   2. Lift the big toe while keeping the small toes on the ground.
   3. Lift the small toes while keeping the big toe on the ground.
2. Mouse houses
   1. Toes and feet flat on the floor.
   2. Activate the small intrinsic muscles in our feet to lift the midfoot off of the ground.
   3. Try to lift only the midfoot while keeping the heel and forefoot on the ground.
   4. This is a very small motion.
3. Calf stretch
   1. Standing in front of a wall, put one foot in front of another.
   2. While keeping the back foot’s heel on the ground, lean the body forward to feel a stretch in the back of the lower leg.

** Call 616.256.8679 or reach out to any one of Hulst Jepsen Physical Therapy clinics to schedule an appointment to learn more about ankle sprains!