Everything from running at top speed across the court to stepping wrong on an uneven surface increases the risk of an ankle sprain, which occurs when the ligaments connecting bones to bones within the joint stretch too far. Most of these injuries are minor and develop because of a fall, twisting injury, or ankle roll.
You can’t prevent all ankle sprains, no matter how careful you are, but how you treat the injury helps determine whether you can expect a complete recovery — or subsequent instability and an increased risk of re-injury.
At Metroplex Foot and Ankle, LLP, in Dallas, Garland, and Richardson, Texas, our primary goal is to keep your feet and ankles as healthy as possible. Our comprehensive services include everything from toenail care to bunion relief to treatment strategies that help prevent sprains and strains from disrupting your life.
Here’s what our expert team suggests to help prevent a sprained ankle from evolving into a chronic problem:
1. Treat it well
The first step in preventing chronic ankle instability is immediately addressing the sprain. For a mild sprain, home care may be all you need. In that case, our specialists typically recommend you follow the RICE protocol:
Rest
Avoid putting weight on your injured ankle. Don’t try to play through or “walk off” an ankle sprain, since this can cause further damage, pain, and swelling.
Ice
Apply ice to reduce swelling and ease pain. Do this for 15-20 minutes every two to three hours for the first 48 hours.
Compression
Wrap your ankle with an elastic bandage to help control swelling. Avoid wrapping too tightly, as this interferes with circulation, but wrap snugly enough to support your damaged ankle.
Elevation
As often as possible, keep your ankle raised above heart level to ease swelling and discomfort.
These self-care measures are effective for most mild ankle sprains. However, we often recommend scheduling a visit because it’s difficult to tell how severe the sprain is without a medical evaluation.
Otherwise, schedule an assessment if the pain and swelling don’t improve within a few days. If you suspect a severe sprain, come see us as soon as possible.
2. Don’t rush the healing process
Ankle ligaments need time to heal, and rushing back to sports or physical activities too soon can lead to re-injury. Even if the pain subsides, the ligaments may still be weak and prone to giving way. Follow your doctor’s advice and give your ankle ample time to recover.
3. Rehabilitation is key
Once the initial pain and swelling have reduced, rehabilitation exercises are crucial for rebuilding ankle strength and stability. Our team typically recommends a formal rehab program that may include:
Range of motion exercises
These exercises, like ankle circles and the alphabet exercise (tracing letters with your toes), help restore joint flexibility.
Strengthening exercises
As your ankle heals, strengthening exercises like calf raises with resistance bands and toe raises can help increase muscle strength.
Balance training
Balance exercises, such as standing on one foot or using a balance board, can improve proprioception — or your body’s ability to sense movement, action, and location — which is often impaired after a sprain.
Our specialists create a personalized, comprehensive rehab strategy and guide you through these exercises to ensure you perform them correctly.
4. Wear supportive footwear
After a sprain, it’s important to wear supportive shoes that stabilize your ankle. Avoid high heels, flip-flops, or any footwear that doesn’t offer adequate support. We may also recommend an ankle brace to wear during physical activities, to provide extra support and help prevent re-injury.
5. Listen to your body
Return to activities gradually and pay attention to signs that your ankle isn’t fully healed. Persistent pain, swelling, or a feeling that your ankle is unstable could indicate that the injury has not yet been resolved.
If you experience these symptoms, reduce your activity level and schedule a visit with our team to help prevent chronic instability. Call your nearest Metroplex Foot and Ankle, LLP, office today, or request an appointment online at your convenience.