One of the most common problems for the ankle is ankle sprain. An ankle sprain is an injury to the ligaments surrounding the ankle. It occurs when the ligaments supporting the ankle is stretched beyond their limits or tear. Ankle sprains very in severity depending on the amount of damage to the ligaments. Complete tear of the ligaments can cause the ankle to be unstable. Since this is so common, I want to tell everyone what are the best home treatment for ankle sprain.
Common Causes of Ankle Sprain
The most common causes of ankle sprain are:
- Walking or running on uneven surface or stepping on someone’s foot
- Falls
- Participating in sports that require cutting movements or rolling and twisting of the foot
- Someone else stepping on your foot
Symptoms of Ankle Sprain
Signs and symptoms of ankle sprain vary depending on the severity of the injury. They may include:
- Pain especially upon weightbearing
- Swelling
- Bruising
- Tenderness
- Limited range of motion
- Instability of the ankle
Home Treatment for Ankle Sprain
Treatment for ankle sprains vary depending on the severity of the injury. The most popular approach is the RICE method: Rest, Ice, Compression, Elevation. A more modern version of this will include P at the beginning: Protection. But aside from these, exercise is also very important. Proper exercise will help you recover from your ankle sprain faster. Here are some good exercises to do for your ankle sprain. Repeat them 2-3 times a day. You can get access to video instructions here.
- Ankle dorsiflexion – with your foot in neutral, point your toes up towards you as far as you comfortably can and then go back to neutral position. Repeat this 15 times.
- Ankle plantarflexion – with your foot in neutral, point your toes away from you as far as you comfortably can and then go back to neutral position. Repeat this 15 times.
- Ankle inversion – caution with this movement. If you twisted or rolled your ankle inwards, don’t do this at the beginning. Start doing this when the pain subsides. With your foot in neutral, turn your foot inwards as far as you comfortably can and then go back to neutral position. Repeat this 15 times.
- Ankle eversion – caution with this movement. If you twisted or rolled your ankle outwards, don’t do this at the beginning. Start doing this when the pain subsides. With your foot in neutral, turn your foot outwards as far as you comfortably can and then go back to neutral position. Repeat this 15 times.
- Foot circles – with your foot in neutral, draw a circle as big as you comfortably can with your foot. Do this clockwise and counterclockwise 15 times each direction.
- Ankle alphabet – with your foot in neutral, write the alphabet in the air with your foot. Do it as big as you comfortably can. You can go through the whole alphabet or part of it depending on your pain.
- Calf stretch – with your foot in neutral, use a towel/belt/stretch strap and hook it to the front part of your foot. Point your toes towards you and give it a little pull with the strap until you feel a stretch on your calf muscle. Hold this for 20-30 seconds and repeat 3 times.
Treatment for Ankle Sprain
If the above home remedies are not enough to relieve your ankle sprain, Don’t Worry! We can design a specialized program that has shown great results at relieving your pain quickly. This program can consist of using different modalities including the revolutionary Laser treatment, manual therapy techniques and exercises. Call Restore Plus TODAY for more information or to schedule an appointment! (800) 905-0513.
Restore Plus Physical Therapy & Rehabilitation
33-10 Queens Blvd. Suite 301
Long Island City, NY 11101
(800) 905-0513
RestorePlusNY.com
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