A sprained ankle can keep you on the couch for several days. During that time, the ankle may become weak. Fortunately, there are ways to strengthen the ankle after it heals. However, to do that, you must first rest your ankle for 72 hours before starting any exercise. Otherwise, you could potentially exacerbate the injury. Scroll to Step 1 to learn more.
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Method 1 of 3: Preventing Further Injury in First 72 Hours
Step 1. Protect the ankle
During the first 72 hours after injury, you need to protect your ankle as much as possible to reduce the chance of further injury. If you have medical boots or splints, wear them around your ankles. You can also learn how to make your own splints. After 72 hours have passed, you can start rehabilitating your ankle (Read Method 2).
If you have crutches from a previous injury, use them to walk instead of trying to walk on the injured leg
Step 2. Make sure you get plenty of rest
Along with protecting your ankles, you also need to rest them. The only way the ankle will begin to heal is if it is not being used for weight bearing. Sit on the couch or lie down on the bed and let your body begin to repair your ankles. When you're not moving, your body can focus on repairing the injured part of your ankle.
Take a few days off work or school and watch your favorite TV show while your ankle begins to heal. If you have to go to work or school, use crutches to walk, so you don't use your ankles
Step 3. Cool the ankle to relieve pain and swelling
You should cool the ankle as soon as possible after the injury occurs. The cold temperature of the ice reduces the amount of blood flowing to the injured area so that the ankle is less painful and swelling is reduced. Be sure to cool the ankles for no less than 10 minutes and no more than 30 minutes. Under 10 minutes will only have a small effect, while more than 30 minutes can really damage the skin.
Use a compress or an ice pack wrapped in a towel. Do not apply the ice pack directly to the skin as it can burn the skin and cause frostbite
Step 4. Apply pressure to the ankle for 48-72 hours after the injury
Wrap the ankle with a bandage to keep swelling to a minimum and limit movement of the ankle. You can use any available bandage, although elastic bandages and tubular compression bandages are the most common for sprained ankles. To learn how to bandage your ankle, read another article.
Step 5. Keep your ankles elevated
Keeping the ankle elevated can also help reduce swelling and speed up the healing process. Whenever you sit or lie down, support your ankles. Doing this can help because when the ankle is raised, less blood will flow to the area, reducing swelling. To do this, you can sit on a chair or lie on the bed:
- In a chair: Support your ankles so they are higher than your hips.
- In bed: Support your ankles so they are higher than your heart.
Step 6. Do not apply heat to the ankle
Heat has the opposite effect of ice in the first 72 hours after injury; The heat will actually make more blood flow to the injured area, causing further pain and swelling. Therefore, it is important to avoid heat for the first 72 hours after injury. Do not bathe or bathe in hot water and do not compress the ankles with hot compresses.
After 72 hours have passed, you can start applying heat to your ankles to help loosen them up so you can try some exercises to strengthen your ankles
Step 7. Avoid drinking alcohol for 72 hours after the injury
While drinking a beer or a glass of wine to get over the pain may be the only thing you want to do, you should try to avoid alcohol for the first three days after spraining your ankle. Alcohol can actually slow down the healing process and cause the ankle to become more swollen and bruised.
Step 8. Don't run or try to do other physical activities
While you may want to get back on the court or run to unwind, it's important to avoid physical activity for at least three days after the injury.
If you try to exercise before your ankle has had time to heal, you could seriously injure your ankle further and have to spend a lot more time healing
Step 9. Don't massage
Massaging the ankle can increase bruising and swelling. You should wait at least 72 hours before starting your ankle massage. However, after 72 hours, gently massaging the ankle can help restore movement.
Method 2 of 3: Doing Strengthening Exercises 72 Hours after Injury
Step 1. Practice pulling your legs toward your body
The term dorsiflexion refers to when the foot is pulled toward the body to help increase the movement of the ankle against the brace. It also helps increase muscle strength around the ankle. To do this exercise:
- Tie a rubber or towel holder around a sturdy object (such as a table leg) and tie it in a loop. Sit with your legs outstretched, as far away from a solid object as possible.
- Position a rubber hoop or tied towel around the foot. Stretch the rubber or towel backing by pulling your toes toward your body. Hold this position for 5-10 seconds, then release.
- Repeat this exercise 10-20 times on both ankles. It's important to work both ankles so they can be strong.
Step 2. Do an exercise that pushes the legs away from the body
Plantar flexion is a medical term that refers to moving the foot away from the body. This exercise helps increase the ankle's downward range of motion. To do this exercise:
- Wrap a towel or rubber band around the soles of your feet so they are at the base of your toes. Grasp the ends of the towel or rubber and straighten your legs in front of you.
- Move your toes away from your body so your feet are pointing forward, away from where you are sitting. Stick your toes as far away from your body as possible but stop if they start to hurt.
- Hold this position for 10 seconds before relaxing your toes. Do this 10-20 times on both ankles.
Step 3. Practice turning your ankle inward
Inversion is the process of turning the ankle inward toward the center of the body. To do this, you will need to wrap a rubber or towel backing around something sturdy like the legs of a sofa or table. Tie the other ends of the rubber or towel together so that the rubber forms a loop. To do this exercise:
- Sit with your legs outstretched. The ankles should be parallel to the legs of the table or sofa used to attach the rubber backing. Place a rubber band or towel around the top of your foot.
- Rotate the ankle joint and foot toward the other foot, against the pull of the rubber or towel restraint.
- Hold this position for 10 seconds. Repeat this exercise 10-20 times on both ankles.
Step 4. Move your ankles away from your body
Eversion is when you strengthen the inside of your ankle by moving it away from your midsection. This is the opposite of inversion exercises. Place a towel or rubber band around something sturdy, such as a table leg. Tie the other end of the rubber or towel so that it forms a large loop. To do this exercise:
- Sit with your legs outstretched. Place a rubber band or towel around your foot so it's on the inside of your foot.
- Extend your feet and toes so that they point up and away from your body, keeping your heels flat on the floor. Hold this position for 10 seconds, then release.
- Repeat this exercise 10 or 20 times on both ankles.
Method 3 of 3: Eating Ankle Strengthening Foods
Step 1. Increase your calcium intake
Calcium helps strengthen bones and prevent fractures. When you have more calcium in your system, your injured ankle can repair itself and stay strong after it heals. You can take daily calcium supplements, or eat foods rich in calcium. These foods include:
- Dairy products such as skim milk, yogurt, and cheese.
- Broccoli, bendi, curly cabbage, and large kidney beans.
- Almonds, hazelnuts and walnuts.
- Sardines and salmon.
- Apricots, figs, currants, and oranges.
Step 2. Eat more phosphorus-rich foods
Phosphorus is an important nutrient that works together with calcium to build and keep bones strong. Phosphorus can also reduce muscle soreness and is necessary for the growth, maintenance, and repair of tissues and cells. You can take phosphorus supplements, or you can get them by eating food. These foods include:
- Grains such as pumpkin and squash.
- Cheeses such as Romano, Parmesan, and goat cheese.
- Fish such as salmon, whitefish, and cod.
- Nuts such as Brazil nuts, almonds, and cashews.
- Lean pork and beef.
- Tofu and other soy products.
Step 3. Increase your vitamin D intake
Vitamin D helps the body absorb and use calcium and phosphorus. Furthermore, these two nutrients-as already mentioned above-build, maintain, and repair bones. When you have a sprained ankle, calcium and phosphorus levels need all the help you can give. So, it's a good idea to increase the amount of vitamin D you get each day. The easiest way to get vitamin D is to spend some time in the sun, because the body absorbs vitamin D through sunlight. You can also eat foods like:
- Fish such as salmon, mackerel, and canned tuna.
- Egg yolks and milk fortified with vitamin D.
- Mushrooms that have been exposed to UV light.
Step 4. Increase vitamin C levels
Vitamin C helps the body make collagen. Collagen helps repair tendons and ligaments that are damaged when an ankle is sprained. Getting daily vitamin C also helps strengthen your immune system, which will prevent you from getting sick while your body is focused on repairing your ankles. You can take vitamin C supplements, or eat foods rich in vitamin C such as:
- Yellow and red peppers.
- Guava, kiwi and strawberry.
- Dark leafy vegetables such as cabbage and spinach.
- Broccoli.
- Citrus like oranges, grapefruit, and lemons.
