Physical Therapy For Sprained Ankle

The joint in your ankle is one of the major structures in your body that carry your weight. Due to this function and its structure, the ankle therefore is the most commonly injured joint.

Ankle sprain is a very common injury. About 25,000 people sustain this injury everyday. It usually happens in athletes, and almost everyone. You can sprain your ankle while engaging in sports and fitness activities. It can even happen when you simply step on an uneven surface.

Ankle bones and joint are held in one position by the supporting ligaments. A ligament is an elastic connective tissue that usually stretches during certain motions, but normally returns to their regular position.

An ankle sprain occurs when your foot twists, rolls, or turns beyond its normal ranges of motion. Too much force is exerted on it upon landing. This excessive force can cause the ligaments to extend beyond their normal range in an abnormal position, leading to a sprained ankle. Tearing of the ligament can even happen in a severe type of sprain.

The three grades of sprain

There are three grades of sprain according to is severity. The grade of a sprain is determined by the amount of force exerted on the ankle joint and its resulting injury.

* Grade 1 sprain (mild)

This occurs when the fibrils of the ankle ligament are slightly stretched leading to some damage

* Grade 2 sprain (moderate)

The ligament is partially torn. An abnormal looseness or laxity is observed when the ankle is examined or moved in certain positions.

* Grade 3 sprain (severe)

There is a complete tearing of the ligament. During examination, a pronounced instability is seen when the ankle is pushed or pulled in certain movements.

Physical therapy exercises

Rehabilitation of your sprained ankle involves a stepwise process. An effective rehabilitation regimen using this stepwise process usually starts with non-weight bearing exercises, followed by resisted exercises, then finally weight-bearing exercises.

These exercises help in increasing range of motion after injury. Except for the Alphabet exercise, all exercises have to be performed in sitting position with your legs fully extended, knees stretched out in front of you.

Dorsiflexion

1. While knees are kept stretched, move your ankle by pulling back your foot toward you. Continue until it is already impossible to do so because of discmfort.

2. Hold for 15 seconds.

3. Bring your foot back to neutral position.

4. Repeat steps 10 times more

Plantar flexion

1. Still with your knees straight, push your foot forward away from you by moving your ankle. Continue until it is no longer possible to do so due to discomfort.

2. Hold for 15 seconds.

3. Bring your foot back to neutral position.

4. Repeat steps 10 times more.

Inversion

1. Moving your ankle, turn foot inward until you feel discomfort or can no longer turn it further.

2. Hold for 15 seconds.

3. Bring your foot back to neutral position.

4. Repeat steps 10 times more.

Eversion

1. Moving your ankle, turn foot outward until you feel discomfort or can no longer turn it further.

2. Hold for 15 seconds.

3. Bring your foot back to neutral position.

4. Repeat steps 10 times more.

The Alphabet

1. Sit on a chair and let your foot dangle in the air.

2. Moving your sprained ankle, draw the alphabet one at a time with your great toe acting as your "pencil."

These physical exercises when performed conscientiously will not only promote healing of your sprained ankle, but also help in the prevention of disability and restoration of function and movement of your ankle.