How Long Does It Take For A Sprained Ankle To Heal; Exercises To Treat A Sprained Ankle
Sprained ankles are one of the most common injuries. Every year, there are millions of people who suffer from this. They’re easy to heal; however, they will require several treatments if the case is serious.
The pain is excruciating, and it is hard to bear it. Now, if you’re someone who’s wondering how long it does take for a sprained ankle to heal, you are at the right place. In order to find out all about sprained ankles, have a look down below.
What Causes Sprained Ankles?
Sprained Ankles Can Be A Cause Of Many Different Situations. These include:
- Unnatural movements
- Twisting your ankle
- Walking or exceeding on an uneven surface
- High heels
- Shoes that do not fit well
- Experiencing a different landing after a jump
- Extreme overuse
Symptoms Of A Sprained Ankle:
- Pain when you put weight on the foot
- Instability in the ankle
- Sensation at the time of the injury
How Long Does It Take For A Sprained Ankle To Heal?
This basically depends on how serious your injury is. Normal strains are mild and only need ice to heal. These sprains start feeling better in just a few days after the injury.
However, severely sprained ankles can take a lot of weeks to recover fully. These cause pain, and you may need to take the medication in order to heal them. Also, you may need to quit your regular activities for a couple of weeks in order to feel better.
How To Treat A Sprained Ankle?
The type of treatment that your doctor will recommend depends on how severe the injury is. These are the most common treatments used out there:
- Your doctor may prescribe you wear a boot for a couple of days to prevent ankle joint movement. This will help in allowing the ankle to heal.
- Physical therapy does wonders when it comes to treating a sprained ankle. Opt for physical therapy by recommending a physician and treat your ankle in no time!
- If the pain doesn’t go away even with these treatments, your doctor might go for steroid injections in order to treat your injury.
What’s More To An Ankle Sprain?
If your pain persists, then you might need an orthopedic specialist to find out what’s the issue. There might be something bigger behind your sprains, such as fractured, torn ligaments, and whatnot.
Exercising And Sprained Ankles
When To Start Exercising For Ankle Sprains?
People should opt for rehabilitation exercises within three days after the injury if it is mild. However, make sure to follow your doctor’s advice before doing so.
In the first few days, you need to use an ice pack in order to treat your injury. After that, you need to start exercising in order to treat your ankle. Have a look at them down below:
- Ankle Alphabet
In order to carry out this exercise, sit on a couch, and extend your leg out. Now, trace the letter of the alphabet in your chair with your big toe. Now, if there’s no sort of pain, you can repeat this two to three times. The purpose behind this exercise is that it helps you in moving your ankles in different positions.
- Knee Motion
Here, you need to sit in a chair with your foot on the floor. Make sure it is flat. Now move your knee from side to side 3-4 times. This will end up stretching ligaments around your ankle.
- Towel Scrunches
Here, you need to place a towel on the floor in front of you while you sit on a chair. Make sure it is a hard chair. Now, try grabbing the towel with your toes and moving it upwards. Try repeating this couple of times.
- One Leg Balance
This is an interesting exercise. This involves you putting your hands on a wall and lifting up your leg behind the injured one. This way, the weight will rest on the injured ankle. Try holding it for around 20-30 seconds. When you’re getting better, try doing this without any support.
Ankle Strengthening Exercise
These exercises include:
- Elastic Band Push
This exercise involves you sitting on the floor with your ankle rolled up in a towel to keep your heel off the floor. Now place the elastic band around the ball of his foot.
Here, hold the two ends. Next, you need to push your ankle forward. After that, please bring it back slowly and repay for about 10 times.
- Ankle Out
Here, it would help if you tied your resistance band around a heavy object. Sit and hook the inside of your foot into the band. Next, move your foot outside and repeat this a couple of times.
- Elastic Band Pull
These exercises involve tiring your resistance band around a heavy object. These can include a desk or a table leg. Sit on the floor and hook your goes and upper foot into the band.
Next, pull your foot towards you and return. Repeat this about 10 times, and you will start feeling better in no time.
Balance And Control Exercises
- Basic Balance
This exercise involves standing on your injured foot and lifting the other foot off the floor. Now, try to maintain your balance. You can use a chair for support if you feel like you are unsteady.
Also, try holding on to this for a couple of seconds and gradually increasing the number of seconds as you start feeling better.
- Pillow Balance
Here, you need to carry out the same exceeding; however, you will be holding a pillow this time. This is a hard one since your foot will move around a bit; you will feel the need to correct your balance.
Try doing this for around 30 seconds and gradually increase the time.
Here’s all you needed to know about the sprained ankle and how long it takes for a sprained ankle to heal. Make sure to seek medical help and exercise regularly. You will start feeling better in no time!