How to Trust Your Ankle Again After a Sprain

Yes, you can trust your ankle after a sprain. But only if it’s completely healed. And that takes a full rehab program.

Roughly 2 million people visit the ER each year for a severe ankle sprain. Most of them likely suffered the sprain while participating in sports requiring quick pivots, such as basketball, soccer, and football. Yet anyone can sprain their ankle by stepping awkwardly off a curb or tripping on an uneven surface.

The first question people ask is, “When can I return to my sport after an ankle sprain?” The answer depends on the severity of the sprain. Another important factor in ankle sprain recovery is successfully completing a full rehabilitation course. The delicate ligaments in the ankle may not be fully healed even if the ankle no longer hurts. Re-starting your sport or exercise routine soon after an ankle sprain can often lead to chronic ankle instability. That’s why a structured physical therapy program offers the best opportunity to get back in the game.

Why Ankles Often Feel Unstable Long After a Sprain

An ankle sprain occurs when the ligaments holding together the bones of the joint are pulled beyond their normal limits. The sprain can range from mild to severe. Unlike a bone fracture, ligaments take longer to fully recover because they receive less blood flow to heal. The ligament then “loosens” and fails to provide proper stability to the joint.

Unfortunately, roughly 70 percent of those suffering an acute ankle sprain develop chronic ankle instability. Long after the pain and swelling of the sprain subside, symptoms of ankle instability can crop up. Those who have suffered an ankle sprain may notice:

• Lingering pain and tenderness in the ankle
• Repeated ankle sprains
• Feeling the ankle is buckling or giving way
• Balance and coordination problems

What Full Ankle Sprain Recovery Actually Requires

Healing an ankle sprain is possible with a comprehensive recovery program. Following these protocols will restore ligament strength and improve the joint’s overall mobility. Missing any component listed here or rushing through the program may result in a re-injury to the ankle.

• Restore range of motion in the ankle
• Rebuild strength in the muscles above and below the ankle to be able to bear weight on the joint
• Improve balance and proprioception (the body’s ability to sense its position and movement without visual clues)
• Retrain gait and coordination when in motion

Recovery Time for Ankle Sprains

How soon you recover from an ankle sprain depends on the severity of the ligament damage, which is classified into three categories:

• Grade 1: Mild stretching or a minor tear of the ligament. You might experience slight pain and swelling, but can still walk. A mild sprain can heal within one to three weeks.
• Grade 2: A partial tear of the ligament, causing more noticeable pain, swelling, bruising, and difficulty walking. With physical therapy and supportive devices, you can recover in three to six weeks.
• Grade 3: The most serious stage, Grade 3 refers to a complete tear of the ligament. The pain is more severe and the ankle is noticeably unstable. It can take several months to heal with the ankle immobilized and intense physical therapy.

These recovery times for ankle sprains are general frameworks and may not apply to everyone. Recovery may extend depending on a person’s age and general health. Coming back from an ankle sprain isn’t necessarily dependent on feeling no pain in the joint, as well. The ligament may not have fully healed even after rest and the absence of pain.

When Can I Return to Sport After an Ankle Sprain

Athletes or dedicated workout enthusiasts may be tempted to rush the recovery period. But that could leave them at risk of re-injury or repeat sprains. A physical therapist or sports medicine specialist can gradually pace you through each stage of rehab to ensure you reach important milestones before you return to your sport.

A physical therapist will further monitor your symptoms to make sure you’re safely advancing through the program. Each person will progress at their own rate. But these guidelines generally apply to every individual:

• Progressive strengthening, load bearing, and endurance training
• Agility and coordination exercises
• Controlled increases in speed and directional changes
• Improved balance
• Ability to perform sport-specific movements

Ankle Exercises for Sprain Recovery

Your physical therapist will guide you through a series of exercises to restore strength and mobility to the ankle. Focus on mastering each exercise rather than the intensity.

• Mobility exercises (agility ladder exercises, box jumps, figure 8 hops)
• Strengthening and endurance exercises (stairmaster, treadmill, heel and toe walking)
• Balance and control drills (one leg squat, one leg balance)
• Range of motion exercises (toe circles, towel scrunches)

How Physical Therapy Helps Rebuild Confidence After a Sprain

Ankle sprains can throw you off your game for a while. And most athletes rush to return to their sport after an ankle sprain. Yet ankle sprain recovery is most successful when following a structured rehabilitation plan under the direction of a physical therapist who can:

• Make an individual assessment of your health and severity of the sprain
• Develop a customized step-by-step rehab program
• Direct sport- and activity-focused drills
• Reduce re-injury risk and chance of chronic ankle instability

Get the Spring Back in Your Step

Ankle sprains are so common that you may be inclined to ignore the pain. But lingering pain and a constant feeling the ankle will “give out” deserve treatment — especially if you want to resume playing your sports.

That’s where one of the physical therapists at All Sports Physical Therapy can help. Our expertise in treating ankle sprains has given many athletes the confidence to return safely to their sport. Contact us today to visit one of our two offices in the city.

FAQs

How long does ankle sprain recovery take?

It depends on the severity of the sprain. Mild sprains recover in as little as one week with some simple home remedies, like rest, icing, compression, and elevating the ankle. Severe sprains in which the ligament is torn could take months to heal.

When can I return to my sport after an ankle sprain?

Sprained ligaments take longer to heal than a broken bone, so no pain isn’t an indication your ankle is healed. A return to playing is only possible after achieving certain milestones in your recovery that demonstrate you have the strength and agility to play the sport safely again.

What exercises help sprained ankle recovery?

Immediately after the sprain, you’ll be advised to rest and immobilize the ankle. The pain and swelling must diminish before you advance to the next level of therapy, which typically includes agility drills, strengthening workouts, and balance exercises. You may have to master sport-specific activities, too.

Why does my ankle still feel unstable?

Probably because you didn’t give the ankle ligament enough time to heal. You may have returned to your sport too soon without completing a full rehab program.

Can physical therapy prevent repeat ankle sprains?

Yes. Not only can a physical therapist help you regain strength in the ankle, he or she can show ways to prevent another sprain. Warming up before playing, strengthening the muscles around the ankle, and wearing the proper shoes can prevent an ankle sprain.