Table of ContentsView AllTable of Contents"R.I.C.E.“Range of MotionStrengtheningProprioceptive TrainingSport-Specific ActivitiesReturn to Full ActivitiesSurgery
Table of ContentsView All
View All
Table of Contents
“R.I.C.E.”
Range of Motion
Strengthening
Proprioceptive Training
Sport-Specific Activities
Return to Full Activities
Surgery
Almost everyone has experienced anankle injury, like a mild strain orsprain, during their lifetime. But regardless of the type of injury, there’s one thing patients have in common: a desire to recover as quickly as possible, especially if they are athletes.
This article describes the basic steps to recovering from an ankle injury and how to know when you’re ready to get back to your normal activities.
“R.I.C.E.” Treatment
Tony Latham/Getty Images
The earlytreatment for an ankle sprainis the “RICE” method of treatment.This is focused on reducingswellingand reducing pain:
Range of Motion Exercises
For the most part, ankle sprains don’t need to be immobilized with a cast or boot to prevent movement. In fact, simple exercises are an important part of treatment.
The first step toward recovery is to regain the ability to move your ankle normally.Pain and swelling can both limit movement, so address those first. Check with your healthcare provider to determine when it’s okay to startrange-of-motionactivities.
Physical therapists often recommend tracing the alphabet in space with your big toe. Start with print letters, then try cursive. This simple activity will move your foot through all the basic ankle motions. Try to do this every day for five to 20 minutes. Stop if it becomes painful.
Ankle Strengthening Exercises for Ankle Injuries
Strengthening Exercises
Once you’ve reduced pain and swelling, and achieved simple motion, it’s time to start strengthening your ankle.Injuries like sprains can weaken the ankle and make it more susceptible to another injury. Strengthening exercises can help you get back to your normal activities without fear of another sprain.
Basic strengthening activities include work with resistance bands, toe raises, and lunges.A physical therapist can help you target specific muscles that may have been injured and ensure that you’re doing the exercises properly.
Lumi Images/Dario Secen/Getty Images
Proprioceptionis your body’s ability to sense its movement and position.It allows you to move your body without thinking about every single step. Goodproprioceptive training(also called balance training) can help prevent future ankle injuries.
Proprioception exercises include standing on one leg to perform simple activities (like throwing a ball), or balancing on one leg with your eyes closed.Training the ankle to be more stable with these activities can improve your overall recovery.
Balance Boards for Ankle Proprioception Training
Fuse/Getty Images
The final stage of recovery from an ankle injury is to perform endurance andagility exercises.This may include drills aimed at cutting, pivoting, or jumping, such as those that mimic movements of your chosen activity or sport.
It is important to perform these activities in a safe, controlled environment before returning to your normal sports activities. Performing activity-specific drills can help your body prepare for the activity, rather than having to suddenly react to an in-game event.
Unfortunately, many athletes neglect this step and return to sports too soon. If the injury is not completely healed and the body is not fully ready, there is a risk of re-injuring the ankle. And the recovery from a second injury may be longer and more complicated.
Steve Debenport/Getty Images
While there is no clear consensus, most healthcare providers agree that you can resume full activities once the risk of re-injuring your ankle falls to what it was before you got hurt.
In general, you shouldn’t try to return to your normal sports routine until you’ve reached the following goals:
A team trainer or healthcare provider should ensure that you’re ready to return to sports before you start playing again.
Surgical treatment of an ankle sprain is rarely needed. However, if you have repeated sprains, or ankle instability after your injury, your healthcare provider could recommend surgery.
The surgery will reconstruct the ligaments that are no longer supporting the ankle adequately. This will make your joint more stable.
Summary
Ankle injuries can be frustrating for active people and athletes who are eager to get back to regular activities. In order to heal properly, you need to focus on the next step in your recovery and not to return to sports until your healthcare provider says you’re ready.
Applying RICE treatment and easing back into movement through simple motions, balance exercises, and drills are important steps to recovery. Taking the time to focus on—and not rush—your recovery can help make sure your ankle is strong and stable. This can help prevent a future injury and a longer, more difficult recovery.
7 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Chinn L, Hertel J.Rehabilitation of ankle and foot injuries in athletes.Clin Sports Med. 2010;29(1):157–167. doi:10.1016/j.csm.2009.09.006
American Academy of Orthopaedic Surgeons.Sprained ankle.
Mattacola CG, Dwyer MK.Rehabilitation of the ankle after acute sprain or chronic instability.J Athl Train. 2002;37(4):413–429.
Tuthill JC, Azim E.Proprioception.Curr Biol. 2018;28(5):R194–R203. doi:10.1016/j.cub.2018.01.064
de Vasconcelos GS, Cini A, Sbruzzi G, Lima CS.Effects of proprioceptive training on the incidence of ankle sprain in athletes: systematic review and meta-analysis.Clin Rehabil. 2018;32(12):1581–1590. doi:10.1177/0269215518788683
Calatayud J, Borreani S, Colado JC, Flandez J, Page P, Andersen LL.Exercise and ankle sprain injuries: a comprehensive review.Phys Sportsmed. 2014;42(1):88–93. doi:10.3810/psm.2014.02.2051
Clover J, Wall J.Return-to-play criteria following sports injury.Clin Sports Med. 2010;29(1):169-75. doi:10.1016/j.csm.2009.09.008Maffulli N, Ferran NA.Management of acute and chronic ankle instability.J Am Acad Orthop Surg.2008;16(10):608-15. doi:10.5435/00124635-200810000-00006
Clover J, Wall J.Return-to-play criteria following sports injury.Clin Sports Med. 2010;29(1):169-75. doi:10.1016/j.csm.2009.09.008
Maffulli N, Ferran NA.Management of acute and chronic ankle instability.J Am Acad Orthop Surg.2008;16(10):608-15. doi:10.5435/00124635-200810000-00006
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
