What is an ankle sprain?

• A sprain is a stretch injury to the ligaments that support the ankle. The ligaments on the outside of the ankle are most commonly injured when the foot is turned inward on an awkward step.

What are the symptoms of an ankle sprain?

• The ankle is tender and swollen on the outside, below and just in front of the ankle bone. Typically, the bone is not as tender as the area above and in front of it.

What should I do if I sprain my ankle?

• Initial care is the same for all acute injuries: RICE -- rest, ice, compression and elevation. Use ice for 20-30 minutes each hour. Wrap the ice in a wet towel or cloth to protect the skin.

How should I rehabilitate my ankle?

• Rehabilitation can begin a few days after the injury, when the swelling starts to go down. When it comes to rehabilitation, you should keep three goals in mind:
  • Restore motion and flexibility. Gently move the ankle up and down. After five to seven days, start restoring motion to the back of the foot by turning the ankle in and out. You should also begin to restore flexibility to the calf muscles. One way to do this is to face a wall with one foot in front of the other and lean forward with your hands on the wall, bend the front leg while keeping the back leg straight and both heels on the floor. Lean forward until you feel a gentle stretch and hold for 10 seconds. Switch legs and repeat.
  • Restore strength. After 60 to 70 percent of the ankle’s normal motion has returned, you can begin strengthening exercises using a rubber tube for resistance. Fix one end of the tube to an immovable object, like a table leg and loop the other end around the forefoot. Sit with your knees bent and heels on the floor. Pull your foot inward against the tubing, moving your knee as little as possible. Return slowly to the starting position. Repeat with the other foot. You can also sit on the floor with your knees bent and the tube looped around both feet. Slowly pull outward against the tube, moving your knee as little as possible. Return slowly to the starting position. Repeat with the other foot.
  • Restore balance. As strength returns, balance is restored by standing on the injured leg with your hands out to the sides. You may want to warm the ankle before doing these exercises by soaking it in warm water. Warmed tissue is more flexible and less prone to injury. Use ice when finished with the exercises to minimize any irritation of the tissue caused by the exercise.

When can I return to sports?

Return to sports only after you meet your goals:

• You have full range of motion in all directions.
• You have strength in all muscles around the ankle.
• You have good balance.
• You have no pain or swelling with exercise or activity.

Should I use a brace when I play sports?

• Taping the ankle or using a brace for support can help prevent re-injury. There are many different types of braces. Some are made of neoprene, some are made of elastic material and some have extra straps or ties for support. Select a brace that feels like it gives you the best support for the activity you want to do. Braces with straps or ties generally provide greater support. Never use a brace that is too tight.
• Remember, a brace helps support strong muscles but should never be used as a substitute for a strengthening program. Continue to do strengthening exercises as you return to sports.

With their focus on prevention, performance and treatment, the specialists at Saint Vincent Sports Medicine can help you get back in the game after an ankle injury. Call them today at 814-835-2035.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a health care professional.