Ankle Sprain

Oct 4

Let’s start in alphabetical order, shall we? You’ll find shortcuts to this information on the Ailments Quick Links page of the website.

Ankle Sprain

“Watch out for that first step…it’s a doozie.”

Name that quote…anyone? Anyone… Bing! Ned! Ned Ryerson!

- Groundhog Day (1993)

Amiright? Amiright? Bing again!

Anywho…about that sprained ankle. See below for information to learn more about ankle anatomy, the different grades of ankle sprains, some resources that discuss ankle sprain recovery including 4-way band strengthening, closed chain progressions, taping options, and product considerations to help you cope.

DIY Tip - use a frozen bag of vegetables - peas seem to do the trick the best - to ice that swollen ankle. It molds well around the bony joint and stays put if you elevate it comfortably to reduce the swelling. It’ll only last so long once you freeze it, thaw it, freeze it again, and repeat - but until then it’s a great option.

Information

Sprained Ankle - OrthoInfo

Here's some great introductory information about symptoms, examination/imaging, grades of ankle sprains, non-surgical treatment options, home treatment and physical therapy, and expected outcomes.

https://orthoinfo.aaos.org/en/diseases--conditions/sprained-ankle/

Mayo Clinic Minute: Ankle sprains 101

This is a quick 1-minute animated video of basic ankle anatomy and general tips.

https://youtu.be/JAb2nqxeP8Q

Resources

Recovering from an ankle sprain | Harvard Health Publishing

Images and descriptions of exercises to restore function including active range of motion, introductory exercises and stretches.

https://www.health.harvard.edu/pain/recovering-from-an-ankle-sprain

Ankle 4 Way Theraband Stretch Demonstration - Physical Therapy Exercises (TSAOG Orthopedics and Spine)

Grab a band and learn how to strengthen your ankle with these simple visual demonstrations of 4-way band exercises.

https://youtu.be/WWVZyqZLOJY

5 Exercises to Rehab a Sprained Ankle (Rehab Science)

This video contains a demonstration of an ankle dorsiflexion stretch, 4-way ankle strengthening with a band, calf raises, single leg stance clocks, and single leg squats.

https://youtu.be/W9lT3gfehC0

Ankle Sprain? Is it BROKE? How to Tell & What to Do. How to Wrap. (Bob & Brad)

This video discusses an ankle sprain vs a broken ankle, and how to wrap an ankle for support.

https://youtu.be/yKJ-UonKknw