Ankle sprains are one of the most common injuries in sports and physical activity. They occur when the ligaments that support the ankle are stretched or torn. There are three main types of ankle sprains:
Inversion ankle sprain: This is the most common type of ankle sprain, and it occurs when the ankle rolls inward, stretching or tearing the lateral ligaments on the outside of the ankle.
Eversion ankle sprain: This type of ankle sprain occurs when the ankle rolls outward, stretching or tearing the medial ligaments on the inside of the ankle.
High ankle sprain: This type of ankle sprain occurs when the ligaments connecting the tibia and fibula (the two bones of the lower leg) are stretched or torn.
Ankle sprains can happen in a variety of ways, such as landing on an uneven surface, twisting the ankle while running or jumping, or being tackled or bumped during a sport.
To recover from an ankle sprain, it is important to seek medical attention and get an accurate diagnosis of the type and severity of the sprain. Physical therapy can play an important role in helping to reduce pain and inflammation, restore range of motion, and strengthen the muscles and ligaments around the ankle.
A sample workout for an ankle sprain may include:
- Ankle range of motion exercises: Sit with your legs extended in front of you and slowly move your ankle up and down, and side to side, to help increase flexibility and mobility.
- Calf raises: Stand with your toes on the edge of a step and slowly raise and lower your heels to strengthen the muscles in your calf
- Ankle strengthening exercises: Sit on the floor with a resistance band around your foot and slowly point and flex your foot to strengthen the muscles in your ankle
- Balance exercises: Stand on one foot and try to maintain your balance for as long as you can. As you improve, try closing your eyes or standing on an unstable surface such as a pillow or balance disk
- Proprioception exercises: Close your eyes and try to identify the position of your ankle without looking at it.
It is important to consult with a physical therapist before starting any workout program following an ankle sprain, as the therapy and exercises will vary depending on the severity of the sprain and the individual’s needs.