The ankle is a complex joint that contains a series of different ligaments. When one ligament is overstretched or overstressed, it can lead to an acute sprain. A sprain occurs when ligaments become stretched beyond their functional capacity. This same stretch can also lead to chronic inflammation if the sprain persists and becomes more common as time goes on. As such, ankle sprains are no walk in the park. If left untreated, they will not only severely limit your ability to walk normally but also cause other complications down the road. Fortunately, there are many ways you can successfully recover from a twist of the ankle – from beginning your rehabilitation as soon as possible to strengthening each leg muscle after sustaining an injury.
Exercise after an ankle sprain
Many athletes believe that following an ankle sprain with a prolonged period of rest is the best course of action. They are likely to be disappointed, however, as rest is likely to only make things worse. Instead, you should start your rehab as soon as you can. This will allow your injury to heal quickly and also let you begin to strengthen your leg muscles. You should be able to begin light exercises a few days after the sprain is sustained. The first thing you should do is begin to strengthen your ankle muscles to improve your balance. Start off by standing on one leg and trying to keep the other foot planted on a low surface. While standing on one leg, slowly raise the other and try to balance for as long as possible. Next, move to balancing on both feet.
Strengthen your leg muscles
You might be surprised to learn that many athletes fail to strengthen their leg muscles after an ankle sprain. You can certainly strengthen your ankle, however, and it’s a very important part of your rehab. Start off by doing ankle squeezes while sitting on the edge of a chair. Next, add ankle extensions while lying on your back. You can also try adding ankle curls while sitting in a reclining position. In addition to these basic exercises, you can also try some more advanced ones that target your leg muscles at different angles.
Take a shower immediately after the injury
A lot of people believe that you should allow your ankle to completely rest for a few days before you take a shower. This is not the case, however, as you should start your irrigation immediately after the ankle sprain. While it might not sound like a big deal, taking a shower immediately after an ankle sprain is incredibly beneficial. The first thing you should realize is that the ankle is a weight-bearing joint. This essentially means that it has to support your body weight when you walk or run. A twisted ankle essentially acts as a big, heavy weight on your body. This can cause a lot of damage to your joints and muscles – and you also put your ankles at risk for recurring injuries. This is why you should take a shower immediately after the ankle sprain.
Don’t put weight on your foot for 48 hours
A common mistake that people make when recovering from an ankle sprain is trying to put their foot back into their shoe immediately after the injury. This is a bad idea, however, as your foot will likely be swollen, bruised, and injured – all of which put you at a much higher risk for further injuries and poor performance. If you have an ankle sprain, you should only put your foot back into your shoe after it has completely healed. You can do this by slowly putting weight on your foot until it feels completely normal again.
Get a compression bandage to help with swelling
One of the first things you should do when recovering from an ankle sprain is to get a compression bandage to help with swelling. Getting a compression bandage right after your ankle sprain can help reduce swelling and increase blood flow to your ankle while also reducing the risk of infection. You should make sure to get a professionally-made ankle compression bandage to help with swelling – these are the ones that are designed to immobilize your ankle and keep it from expanding. There are many other types of bandages that claim to help with ankle swelling, but make sure you get one designed for ankle swelling.
Get some rest and stay away from harsh rubbing or picking of the injured area
Chronic ankle sprains are no walk in the park. One of the first things you should do is take it easy for a few days. This will help your ankle heal more smoothly and will give you a chance to rest so that you do not re-injure it. In addition to resting, you should also try to stay away from harsh rubbing or picking of the injured area. This includes using deodorant, lotions, or other products that might be too rough on your ankle. You should also make sure to get enough sleep so that your body has time to heal and get rest. This is especially important for athletes who play sports that require a lot of physical stress like basketball, soccer, or football players.
Conclusion
The ankle is a complex joint that contains a series of different ligaments. When one ligament is overstretched or overstressed, it can lead to an ankle sprain. A sprain occurs when ligaments become stretched beyond their functional capacity. This same stretch can also lead to chronic inflammation if the sprain persists and becomes more common as time goes on. Ankle sprains are no walk in the park. If left untreated, they will severely limit your ability to walk normally and also cause other complications down the road. Fortunately, there are many ways you can successfully recover from a twist of the ankle – from beginning your rehabilitation as soon as possible to strengthening each leg muscle after sustaining an injury.
