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How long is physical therapy for a sprained ankle? Do I need physical therapy for sprained ankles? When to start physical therapy after an ankle sprain?” Are these your questions? No need to worry. We have prepared a detailed blog about physical therapy for an ankle sprain that will answer all your questions. Let’s explore. 

An ankle sprain is a prevalent issue. You will be walking on a straight road and still get your ankle sprained, it is that common. Although pain relief spray provides quick relief, it is temporary. For long-term relief, physical therapy for ankle sprain is a preferable option. It is a natural and non-invasive way to treat ankle sprain. In this blog, we will deep dive into sprained ankle physical therapy. Let’s start with what an ankle sprain is. 

What is Ankle Sprain?

Sprains are ligament injuries. Ligaments are the bands of tissues that keep the joints together. An ankle sprain happens when the ligaments on the outer side of the foot stretch beyond their limit or tear. The reason behind this is the twisting or turning of the foot beyond its range of motion. Mostly the ligaments on the outer side of the ankle are compromised however in rare cases ligaments above the ankle bone and on the inner side of the ankle are overstretched.

The most common causes of ankle sprain are reduced mobility and range of motion of the foot. Basic symptoms are pain while resting or walking, bruising, swelling, instability in the ankle, tenderness to touch, stiffness, weakness, etc. Ankle sprain symptoms vary from grade 1 to grade 3. Let’s understand all three grades of ankle pain.

• Grade 1 – It is very common amongst all three grades, almost everyone has had a grade 1 ankle at some point in their life. Grade 1 ankle sprain happens when ligaments are overstretched or have micro tears. Typically there’s very little or no pain in it. You won’t have instability walking or standing and it gets better within a few weeks. 
• Grade 2 – It is a moderate injury where ligaments are a bit more overstretched compared to grade 1 ankle sprain or partially torn. It reduces your ankle’s mobility. Your weight-bearing capacity is also affected and there’s more tenderness, bruising, and swelling. According to experts, it can take up to 6 to 12 weeks to get healed properly. 
• Grade 3 – It is the severe form of ankle sprain that mostly happens to athletes in intense sports like football, rugby, field hockey, basketball, etc. where movements and changes of directions are very quick. In grade 3 ankle sprain the ligament is completely torn. It takes 9 to 12 months for a grade 3 ankle sprain to heal completely. 

Phases of Physical Therapy for Ankle Sprain

Ankle sprain might be a common injury but it is indeed a serious one. Any wrong step in the treatment and the condition can get worse, increasing the healing period. Treating the sprain too late can make things difficult for you. So, when to start physical therapy after an ankle sprain, what is the right time? There are a total of 3 phases with the first phase starting just after the sprain. Let’s understand all the three phases. 

• Early Phase: This phase is the most important among all the phases. This phase starts right after the injury. How you treat your ankle sprain in the early phase decides how quickly it will heal. In this phase, you use methods like icing, compression, and elevation to reduce swelling and pain and provide support. You can also do some gentle exercises to restore movement in your ankle. Make sure to not rush treatment in the early phase. For proper healing take proper rest. 
• Intermediate Phase: By the time the intermediate phase comes, your swelling and pain will be reduced significantly. You will regain some movement and strength and will be able to walk slowly. To make your ankle regain all of its strength and stability, in the intermediate stage you will have to do ankle strengthening exercises and balance training. These exercises will help you be able to walk normally without any support. However, to make sure you are fit for your sports or work-related activities you have to go through the advanced phase. 
• Advanced Phase: Your physical therapists will design your advanced recovery phase based on your sports, work, or other daily activities. It will mimic the activities you do at work or in sports. They will include exercises like jumping squats, running, jumping jacks, or sports-specific drills. When the advanced phase ends you will be able to do everything. This phase also makes sure you don’t get your ankles injured again. 

Benefits of Physical Therapy for Ankle Sprain

Physical therapy is the most preferred way to treat ankle sprain as there are no medications involved which makes it a non-invasive treatment that promotes natural and long-term healing. Along with that it also offers a wide range of benefits to the patients. Let’s understand some of the best benefits of ankle physical therapy. 

Improved Motion

When your ankle is sprained the foot loses its range of motion. Physical therapy can help you restore it. It includes various exercises and passive movements done by therapists that help in improving the range of motion. 

Enhanced Flexibility

You might be thinking if the ligaments are overstretched then the flexibility will increase. However, it’s not like that, the ankle loses all the flexibility it had. With proper care and physical therapy, you will regain your flexibility. 

Restored Agility

Agility is a term that normal individuals are unfamiliar with but for the athletes, it is one of the most important things. High agility makes them better players. However, when they sprain their ankles, agility is reduced significantly. Physical therapy with agility-focused treatment and exercises restores it. 

Increased Endurance

We know how important muscle endurance is to do day-to-day activities. If it is low the muscles will get easily tired and become prone to injuries. Ankle sprain reduces it. However, ankle physical therapy can help you increase endurance. 

Improved Strength

As we have already read, the first thing affected by an ankle sprain is its strength. With reduced strength walking becomes very hard. Physical therapy plays a crucial role in regaining strength. 

Best Physical Therapy Exercises for Ankle Sprain

We already know that physical therapy offers a lot of benefits to individuals suffering from sprained ankles. It works perfectly for all the grades of ankle sprain. The physical therapy exercises can speed up the healing process allowing you to return to your normal life as soon as possible. Let’s take a look at some of the best physical therapy exercises for ankle sprain. 

1. Ankle Alphabet

It is a great exercise that focuses on restoring your ankle’s mobility and flexibility. 

How to Perform:

1. Sit on a comfortable surface. 
2. Stretch your injured ankle out. 
3. Relax yourself. 
4. Start tracing alphabets in the air. 
5. Do this 2 to 3 times if you are not having any type of pain or uncomfort while doing it. 

2. Towel Scrunches

It is a great ankle mobility exercise that can be performed easily at home. 

How to Perform:

1. Sit comfortably on a chair. 
2. Put a towel on the floor and place your bare foot on it. 
3. Grab and crunch the towel with your toes. 
4. Hold that for 2 to 3 seconds and then release the towel. 
5. Do this for 10 to 20 times based on your comfort. 

3. Towel Stretch

It is an equipment less way to stretch the Achilles tendon in your ankle. 

How to Perform:

1. Sit on a stable surface or floor (preferable).
2. Extend your injured ankle out. 
3. Wrap a towel around it and hold both ends. 
4. Pull the towel towards yourself. 
5. Keep the pull gentle in such a way that you feel a little stretch in your calf, don’t overdo it. 
6. Hold that position for 10 to 20 seconds based on your comfort. 
7. Repeat this 3 to 5 times. 

Note: The goal of this exercise is to give a little stretch in your calf and Achilles tendon, if you overdo it you might make the ankle sprain worse. 

4. Standing Calf Stretch

Another effective way to stretch your Achilles tendon. 

How to Perform:

1. Stand with your feet hip-width apart. 
2. Put your non-injured leg in front of the injured one. 
3. Take support of the wall and bend your non-injured leg’s knee. 
4. You will feel a gentle stretch in your calf. 
5. Hold that position for 10 to 20 seconds. 
6. Repeat this exercise for 5 to 10 times based on your comfort. 

5. Elastic Band Push

It is a strengthening exercise that targets the calf muscles and the outer ankle. 

How to Perform:

1. Sit on a stable surface or floor (preferable). 
2. Extend your sprained ankle in front of you.
3. Wrap a resistance band around and hold both ends.
4. Push your toes away from you like you are pointing your toe. 
5. Hold that for 1 to 3 seconds based on your comfort. 
6. Slowly return to the starting position. 
7. Repeat this 5 to 10 times. 
8. Keep the push gentle, don’t overdo it. 

6. Elastic Band Pull

Another ankle strengthening exercise that targets front ankle and ankle stabilizers. 

How to Perform:

1. Sit on the floor. 
2. Tie the resistance band to a heavy object. 
3. Hook your upper foot and toes to the band. 
4. Pull your toes towards you. 
5. Hold for 1 to 3 seconds.
6. Slowly return to the starting position. 
7. Do it 5 to 10 times. 

7. Basic Balance

A basic balancing exercise is a great way to restore balance. 

How to Perform:

1. Stand comfortable. 
2. Take the support of a stable surface like a chair, wall, countertop, etc. 
3. Lift your non-injured foot. 
4. Balance on your injured ankle. 
5. Bend the knee of the injured foot a little while balancing. 
6. Balance for 15 to 30 seconds. As you get stronger, increase the time for balance. 
7. Repeat this 5 to 7 times. 

How to Prevent Ankle Sprain?

Physical therapy is your answer to the question. It does not only heal you but also shows you the way to prevent it from happening again and again. This is one of the top reasons why physical therapy is always a preferred way to heal ankle sprains or other muscle injuries like muscle myofascial pain, etc. Here’s how you can prevent it. 

• Ankle strengthening exercises.
• Proper Warm-up before athletic activities. 
• Maintain body-weight
• Use ankle wraps and braces. 
• Use the right footwear. 

Conclusion

In the end, we can say that physical therapy for an ankle sprain is more effective compared to its other options. We know about ankle sprain and its grade. We also know how ankle physical therapy can help us heal it and what its benefits are. To maximize the benefits you need experienced physical therapists. You can find them at Town Physical Therapy. Here we have board-certified, trained, and experienced physical therapists who will help you treat your ankle sprain. Along with that we also offer various other therapies including shockwave therapy, sports physical therapy, occupational therapy, chiropractic care, acupuncture & dry needling, and more. We have Town PT centers at Paramus, Maywood, Bergenfield, Clifton, and Emerson. Visit your nearest center for all your physical therapy needs. 

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