How long after a sprained ankle should you start physical therapy?
Sunday, January 31st, 2010 at
8:18 pm
I sprained my ankle yesterday and I’m wondering when is it safe to start physical therapy exercises on it. I’m also wondering what different exercises I can do to strengthen the muscle tissue around my ankles.
Filed under: Panic Attacks
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Casey, the answer to that is the time that it happens. You can certainly do the standard Rest, Ice, Compression, and Elevation. There are better ways to improve your return. Sit in a chair and have both feet flat on the floor. Using the foot that was not injured do this movement. Lean over and place your hand on the front of that foot. Elevate the front of the foot up as high as you can while giving some light resistance to the movement. The heel should remain in constant contact with the floor. Do this 10 times and rest 1 minute. Repeat this cycle twice more exactly the same way. The amount of resistance given is only enough to make the muscles work moderately hard. After completion of the 3rd set rest for 30 seconds and then do the same movement on the injured side. With this side on the 1st set don’t worry about resistance just do the movement. Rest for 1 minute and then add only a slight amount of resistance. Rest again and on the last set attempt to add a little more resistance. Next do this movement starting again with the good side. Place the foot flat on the floor and the roll the entire foot outwards while maintaining full contact with the floor with the inside portion of the foot. Do a set of 10 without any resistance and then rest for 1 minute. The next set should be with a moderate resistance from your hand. Rest again and then do a 3rd set with moderate resistance. Rest for 1 minute and then do the injured foot the same way. The 1st set should be done without resistance, the 2nd set with a light resistance, and the 3rd with slightly more resistance. Get up and move around. There should be less pain and more mobility. Do these movements at least twice a day.
My physio had me doing special exercises as soon as the worst of the swelling & pain went. I had to trace the alphabet with my toes pointed & do some light swimming. Also I was told to wear compressive socks for athletes to help prevent re-injury which are great.