sprained ankle 101

Sprained your ankle at the end of a trail run or hike? Been there!

Ankle sprains are one of the most common injuries among runners and hikers. After spraining an ankle, the chances of spraining it again is surprisingly high especially for women. Have you ever sprained your ankle before and been told to R.I.C.E (Rest, Ice, Compress, Elevate)? The R.I.C.E method has been used for decades, but there is newer research that supports the notion that the “rest” part may actually delay recovery and result in further damage to the tissue. 

Phase 1: Acute/Inflammatory Phase (Days 1-3)

The primary goal is to reduce the pain and swelling with ice, compression, elevation and early mobilization, which means get that foot & ankle moving! Start with non-weight bearing range of motion exercises including pointing your foot up, down, side to side, and in circles. The active movement will improve circulation and bring more blood flow & oxygen to the area. This will decrease inflammation, pain and speed the healing process. If it is painful to walk on foot, use crutches to reduce weight bearing. 

Phase 2: Progressive Range of Motion & Strengthening (Up to 2 weeks)

Once your pain and swelling has resolved, progress the exercises by using resistance bands or weights. You can also start to progress to weight bearing (standing) exercises and increase walking distance to your tolerance. Start to incorporate stretching into your routine and target muscle groups such as calves, hamstrings, glutes and quadriceps.

Phase 3: Progressing Strength and Neuromuscular Control (3-6 weeks)

Continue to improve muscular strength and endurance and normalize gait pattern. Begin single leg balance exercises and progress from eyes open to eyes closed. Add reaching with dynamic challenges on level surfaces then progressing to uneven surfaces using wobble board/ rocker. 

Phase 4: Functional Phase/Return to Sport or Fitness (6+ weeks)

Begin coordination/agility training, jumping, hopping, shuffling in all directions and plyometric training. 

What not to do after an ankle sprain… 

1. Be a couch potato and not move the foot/ankle (Immobilization delays the healing process) 

2. Ignore the pain and push yourself too much (Slow and steady progress is the best approach to rehabilitation after an ankle sprain) 

*Active* rest* is KEY! Finding the right balance between doing too little and doing too much will result in a healthier recovery and prevent future injuries.