7 Exercises to Treat an Inversion Ankle Sprain

How do I treat my ankle sprain?

Ankle sprain treatment involves 2 stages: (1) Acute Treatment and (2) Functional Rehabilitation:

1. Acute Treatment

Acute Treatment focuses on minimizing swelling in and around the ankle joint, controlling pain, protecting from further injury, promoting healing, and limiting long-term deficits in strength, flexibility, and endurance.

An acronym used for acute treatment of ankle sprains and most other musculoskeletal injuries is RICE:

R – Rest the injured body part
I – Apply Ice
C – Apply compression
E – Elevate the injured extremity above heart level.

Rest is usually required for two to ten days and varies from absolute rest (not moving the injured body part at all) to relative rest (minimizing mobilization) depending on the severity of the injury.

Ice reduces swelling and decreases pain, however, should never be applied directly to the skin or for longer than 15 – 20 minutes.

Compression is usually with a bandage wrapped tight enough to reduce swelling, but not so tight that it restricts blood flow.

Elevation helps drain excess fluid to the heart.

2. Functional Rehabilitation

Functional Rehabilitation involving early mobilization and external support is necessary after acute treatment as it improves joint stability, function, and strength, reduces the risk of ankle giving way, helps restore range of motion, and prevents re-injury in weeks following the sprain.

Although it may be tempting to jump right back into normal exercise after pain and swelling pass, lack of proper rehabilitation places the patient at a higher risk for future ankle and chronic functional instability.

The range of motion exercises that practice moving the ankle in different directions along with higher levels of stress strength exercises and neuromuscular training all help improve strength and balance and often lead to full functional recovery.

Great examples of these exercises include:

• Ankle pumps

• Ankle inversion

• Ankle eversion

• Calf raises

• Wobble board activities

• Hop to stabilization exercises

• Single-limb stance balance activities

For more details on how to perform these and other ankle stability exercises feel free to give this video a look! Questions? Visit our physiotherapy clinic, Westcoast SCI to meet with our physiotherapy and kinesiology team.