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Programs / Ankle sprain

How to treat a sprained ankle

On this page, you will find information about the causes of an ankle sprain, the symptoms associated with an ankle sprain, and how you can treat a sprained ankle with exercises.
Download Injurymap's training program for treating ankle pain.



What is a sprained ankle?

A sprained ankle is a very common injury that can occur suddenly during work, sport, and in everyday activities. Ligaments on the outside and inside of the ankle help prevent the joint from straying out of position. A sprain occurs when a ligament is stretched and breaks, which results in reduced stability in the ankle joint.

Causes and symptoms

An ankle sprain is caused by damage to the ligaments, which typically occurs as a result of twisting the ankle. This can happen, for example, when you accidently step in a hole or land badly after jumping. People with poor balance tend to get sprains more easily.

Typically, the pain will be immediately experienced in the injured joint and the surrounding muscles. Additionally, bleeding and swelling will often occur across the injured ligament.

Diagnosis and treatment

Limit the swelling

You can attempt to limit the swelling by adhering to the RICE principle. RICE stands for:

  • Rest
  • Ice (cool your injury)
  • Compression (put an elastic band around your ankle)
  • Elevation (keep your foot above your heart)

Rehabilitation

It is important to begin active mobility exercises straight after suffering an ankle sprain. Later, it becomes important to rehabilitate the diminished balance in the ankle by using exercises to train the stabilizing muscles in the ankle region. Neglecting to perform these exercises will increase the likelihood of prolonged discomfort. An unstable ankle is likely to be plagued by further sprains that will increase in frequency over time.


Use the Injurymap diagnosis tool to find out if you are ready to treat your ankle pain with rehabilitative exercises.


Start your training today

Start your rehabilitation program immediately. Injurymap offers you a complete treatment course that gradually guides you step by step through all the different stages of your rehabilitation process whilst ensuring that you do not aggravate your injury. This reduces the risk of ending up with a permanently unstable ankle and repeated ankle sprains.


Examples of good exercises and stretches for Ankle sprain:

Examples of good exercises and stretches for Ankle sprain:

Injurymap divides your rehabilitation plan into 3 phases

Phase 1

2018-05-16

The exercises in phase 1 will pay special attention to your ankle injury. It is important to...
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Phase 2

2018-05-16

The exercises in Phase 2 will help you strengthen your balance and stability around your ankle....
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Phase 3

2018-05-16

The exercises in phase 3 will help you get back to normal function by training your ankle's...
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Info about rehabilitation and pain

Why exercising helps reduce your pain

2018-11-29

The human body is built for movement. If you do not use your body, you weaken it, which...
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How to exercise when you are in pain

2018-11-29

Exercise treatment has been shown to be very effective for long-term recovery and pain...
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The structure of your exercise plan

2018-11-29

When we structure your training plan, the damage sustained to your tissue is taken into account,...
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Why it hurts

2018-11-29

Pain in the musculoskeletal system (muscles, tendons, joints) may be due to many things, but the...
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