Exercises for Ankle Sprain

The ligaments of the ankle can be injured when stretched by falling down over on the ankle. This injury is common in sports activities but can also occur when a person slips off a pavement or walks on uneven surfaces.


24-48 hours post injury
-->Use R.I.C.E.

• Rest the ankle as much as possible, use crutches where necessary.
• Ice every 4 hours for 10-15 minutes (remove the tubigrip before applying ice an cover the ice with a damp towel.
• Compression will be applied by the tubigrip fitted in A&E (remove at night time).
• Elevate the ankle while sitting down by placing 2-3 pillows under the foot.

After 48 hours
• It is vital to start moving your ankle as soon as possible to prevent the joint becoming stiff. The exercises should be performed as often as possible.
• It is also important to keep the knee moving by bending and straightening it. This ensures the leg muscles do not become weak.
• Start to walk on the ankle as soon as possible, even for short periods.


Exercises

1. Lying on your back or sitting. Bend and straighten your ankles briskly. If your keep your knees straight during the exercise you will stretch your calf muscles.
2. Sit with one leg stright out in front of you. Put a band around your foot. Gently pullthe band and feel the strech in your calf. Hold for a few seconds.
3. Sitting or Lying. Rotate your ankle. Change directions.
4. Cross your legs, with the leg to be extended underneath. Use the top leg to resist the leg underneath as the knee straightens. When the knee is straight, cross legs the other way around and with the underneath leg resist the top leg as the knee bends.

References

Beaumont Hospital. 2010. Exercises for Ankle Sprain Card. Beaumont Hospital: Accident and Emergency.