How to Protect an Old Ankle Sprain from Re-Injury

A sprained ankle can result from any physical activity that makes the ankle turn or twist, leading to a stretched or torn ligament. Sprained ankles can be categorized into one of three grades: grade 1 is a mild sprain, grade 2 is a mild to moderate sprain, and grade 3 is a moderate to severe sprain. Recovery times will vary depending on the grade, with grade 1 sprains taking between one to three days to heal and grades 2 and 3 taking several weeks to heal. So, keep reading to learn how to take care of an old ankle sprain.

Protect Yourself from a New Injury

In the United States, around 23,000 people are treated daily for sprained ankles. Sprains are among the most common sports injuries, and recurrences are also very common. Statistically, people will re-injure their ankles within the first year of the original sprain.

Studies have found that new injuries to an old ankle sprain can result in chronic pain, being of a more intense nature in some instances than the pain of the original sprain. Additionally, new injuries, or old injuries that did not heal well, can lead to disabilities in the long term.

Doctors suggest these exercises to strengthen muscles and help prevent sprains or the re-injury of an old ankle sprain.

• Toe Raises: With a straight knee, pull toes backward and hold the position for 15 seconds. Repeat the exercise ten times.
• Heel Raises: With a straight knee, point the toes forward and hold for 15 seconds. Repeat ten times.
• Alphabet in the Air: Trace the letters of the alphabet using your big toe, like the point on a pencil. Write the alphabet at least twice a day, more if comfortably tolerated.
• Air Circles: Keep the knee straight, and use the ankle to create circles in the air. This exercise can also include moving the foot from side to side or up and down. This exercise should be done three times daily, with up to 10 circles moving clockwise and counterclockwise.
• Balancing: Place the injured foot/ankle on the floor and stand for 30 seconds using a chair on the uninjured side. Start with one 30-second session daily and work up to three minutes per session and three sessions daily.

When to Consult a Physician

It is important to see a doctor after an injury for consultation and treatment. Pain, especially in the ankle, can become a recurring issue that hinders flexibility and mobility over time if not treated immediately.

With emergency services at three locations, including one in Southfield, Michigan Podiatry will provide immediate and convenient aid. Contact Michigan Podiatry for a consultation or exam of your old ankle sprain today.