Stages Of A Sprained Ankle

Stages Of A Sprained Ankle

Stage 1: Acute Stage

If you know the stages of a sprained ankle then it will be easy for you to know the how to treat each stage well. The first stage of a sprained ankle is usually the first three days. One of the traditional ways of treatment in this stage is the P.R.I.C.E. method:

Protection

For a temporary support to your injury, lightly wrapping it with a bandage or a plastic cast is advisable. This will also prevent and further damage to the affected area.

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Rest

Rest is really essential whenever you obtain an injury. It is not advisable to continue moving or forcing the injured area because it might lead to worse conditions. Use crutches if necessary as long as you don’t put weight on your sprained ankle.

Ice

Packs of ice being applied to the affected area are only advisable for at most ten minutes just to ease the pain and swelling but it should not be done regularly since it seize the normal blood flow which helps in carrying the cells that would repair the broken tissues inside.

Compression

If the ankle is swollen that means it also comes with a lot of pain. This is because there are bad tissues and wastes present inside the injury which need to be cleansed. Compression is only advisable when the pain is intolerable but not to the point where you will allow your injury to depend on compression because it can also hinder blood flow.

Elevation

This allows blood flow that significantly affects the healing process. Try elevating the ankle above waist height which also prevents some pain and pressure.

Stage 2: Sub-Acute stage

This stage is testing the injury’s tolerance to pain. This stage is usually between the third and fourteenth day. You can begin standing up with the injured leg and try to put some weight on it as much as you can bear. If you are wearing a boot or a plastic cast then let it assist you on regaining some of that strength to your ankles.

Try to take a few steps normally and if you are able to take at least one, don’t force yourself some more. Just do this regularly until you can bear some more weight. If you can take off your boot or cast while doing this, the better, and you should only use ice therapy when there is a significant amount.

Keep in mind to only let the ice sit for a maximum of ten minutes. Elevation of the affected area is still advisable and always rest after your exercise. You can also try ankle pumping exercises under water or at least your leg will be submerged in water. Doing this in water means you have little weight to bear and the hydro static pressure it provides helps in toning down the swelling.

Stage 3: Early Rehab Stage

If you have been successful in your rehabilitation exercises for three weeks now we suggest you try out some more mobilizing techniques. To help restore the range of motion to your ankles, first try sitting on the floor with your ankles pumped forward and back. Do these five times a day in at least twenty repetitions.

Next, using a resistance band, sit flat on the floor while having the band tie around your foot. Attach the other end of the band to an immovable sturdy object in front of your foot. Pull your toes back towards your knee.  Another thing you can try is something to strengthen the plantar muscles.

With the band tied around your foot, hold the other end with your hands and try to push your foot down as you would a bicycle pedal. Do not let your hand move all the way with your foot movement. Try to do this as many times as the first one.

Additionally, stand against the wall with your hands and try to be on your toes and hold this position for at least two seconds. Repeat same as the previous one. If getting easier, try to do it only with the injured area.

Stage 4: Late Rehab Stage

This stage will test your progress on gaining range of motion and stability in your ankles. Getting it ready to function normally again with your regular activities should require an increase in the intensity of your exercises. Try using an ankle brace.

If you are dedicated to recuperating fast then start jogging significantly increasing the distance of your run each day. First, try to jog a hundred meters, then a fifty meter walk for six times. This should be done on the first day of your progressive training. Next day, add fifty meters to your jogging but retain the walking distance.

For days three and four add another fifty meters to your jog but still retaining you’re walking distance. Finally, on the fifth day, you would have jog as far as a thousand to two thousand meters.

Stage 5: Functional Rehab Stage

For more than a month in your rehabilitation stage the patient should now be able to jog with little to no pain at all. This is the stage where the person enhances and goes to take on exercises to the next level.

If you are considering going back to your full training, the patient should find comfort and satisfaction in doing normal ball work drills, some or all types of passing, running or foot exercises on over all distances, jumping, etc.

If you think you need guidance and step by step instructions on what to do when you have a sprained ankle, we recommend getting the services of H.E.M. Ankle Rehab. It’s affordable compared to regularly seeing a professional.

It does not require you to purchase some kind of equipment for the rehabilitation process and it can be done in the comfort of your own home. In any case that you will not be satisfied with their service, you get a 30 day money back guaranteed with no questions ask, so you really got nothing to lose if you try H.E.M but gain the possibility of walking on your feet with less worry of having to go through that horrible injury again.

There are many sprained ankle treatments available here.

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