Sprained ankle occurs on account of some injury or accident to the foot. It happens when you roll, twist or turn your ankle in a way that then leads to tear at the ligaments of the ankles. As ligaments allow for the movement and stability of the joint, injury to it causes decrease in the range of motion alongside mobility problem and pain.
The severity of the sprain determines the extent of the symptoms of the sprain, and its subsequent treatment. It is suggested that people consult doctors in the aftermath of sprain, to rule out other serious injuries like fractures.
Most people can manage sprains at home. The acronym RICE, which stands for rest, ice, compression, and elevation, is generally the recommended course of action.
However, if the injury is not allowed to heal properly, people might suffer from complications like chronic ankle pain, lack of stability in the joint and even arthritis, thus requiring the help of a Physiotherapist in Lahore for rehabilitation of the ankle.
Exercises for rehabilitation
Once you have had sufficient rest for a few days, it is good to start warming up the ankle. Exercise may seem counter intuitive to you, but it is pivotal for recovery. Exercises should be done regularly, and 3-4 times a day. Following are some helpful exercises:
Ankle circles
This exercise helps with improving ankle’s range of motion. Sit in the seat, and raise your injured foot, resting it on your other knee. Then, start drawing circles with the ankle and the foot by first moving the ankle in clockwise direction for few reps, and then counterclockwise.
Ankle slides
This basic exercise entails sitting in a chair, and sliding the injured foot forward and backwards, without taking it off the floor.
Dorsiflexion and plantarflexion
In this exercise, you are to stretch the injured leg in front of you. Then, stretch the foot towards you, as much as possible, holding for 5 seconds, and then moving the foot away from you as far as possible, holding again for 5 seconds.
Inversion and eversion
This simple exercise involves turning the sole of the injured foot inwards, and then outwards. Do not move your knee as you do this exercise.
One Leg balance
Stand behind a chair, and place hands on it for support. Then, lift the uninjured leg off the ground, so that your injured leg bears your weight. Try to bend the knee slightly and maintain posture for around 30 seconds.
Seated heel raises
Sit in a chair with both feet firmly planted to the floor. Then, slowly raise your heels off the floor, lowering them back after a few seconds.
Toe crunching
This exercise requires the person to settle in a chair, with a towel placed underneath the injured foot. Then, the person needs to bunch the towel up by pulling at it, using only the toes.
Towel stretch
For these stretches, you have to sit with your injured leg stretched out in front of you. Take a towel and wrap it around your foot. Use the edges to pull the towel towards you, resulting in a deep stretch in your calf and thus, ankle.
Word of caution:
Exercises and their effectiveness are contingent on how well they were performed. The severity of the injury also plays a role in not just when to start the exercises, but also the progress made.
If you are not careful enough, you can also make your injury worse or get into another accident. Thus, intervention by a qualified Physiotherapist in Islamabad is highly recommended. They have better knowledge of science, and thus the output is more conducive to healing.
