Most people can start ankle rehabilitation exercises within three days after the ankle injury, if it’s not too severe. But there’s no set timetable. Listen to your own body, and follow your doctor’s advice.
For the first few days, you’ll need to rest and apply an ice pack to your injured ankle for 10 to 15 minutes every few hours. Don’t let the ice touch your skin and don’t leave it on so long that it burns you.
For many people, the rest period is about three days. After that, you can gradually increase the use of your ankle and begin a program of home exercises or physical therapy.
For non-athletes, doctor-prescribed home exercises alone may be just as good as a supervised exercise program. A 2007 study of 102 people who had sprained ankles showed no major difference to recovery after one year from a supervised exercise program compared to standard care with unsupervised home exercises.
Discuss rehabilitation exercises with your doctor and do your own research to help you decide which treatment is best for you.
Types of exercises for a sprained ankle
- range of motion
- stretching
- strengthening
- balance and control
These exercises are simple motions you can do up to 5 times per day that can help you maintain your range of motion and flexibility in your ankle.
1. Ankle alphabet
Sit on a couch or comfortable chair. Extend your leg out and trace the letters of the alphabet in the air with your big toe. If there’s no pain, you can repeat this 2 or 3 times. This gentle exercise helps you to move your ankle in all directions.
2. Knee motion
Sit in a chair with your foot flat on the floor. Keeping your foot on the floor, slowly move your knee from side to side for 2 to 3 minutes. This stretches and relaxes the ligaments around your ankle.
3. Towel and tissue scrunches
Place a small towel on the floor in front of you while you sit in a hard chair. With your shoes and socks off, gently grab the towel with your toes, scrunch it up, and count to 5. Then release the towel and repeat. Do this 8 to 10 times— or less if you feel pain.
You can also try this with a tissue.
Your Achilles tendon attaches the muscles of your calf to your heel bone, passing behind your ankle. Stretching your Achilles tendon is the next set of exercises to take up as soon as you can.
4. Towel stretch
Sit on the floor with your leg stretched out in front of you. Wrap a towel or strap around the ball of your foot. Pull back on the towel so your toes move toward you. Hold the stretch for 15 to 30 seconds. Don’t over do it. You only need to feel a mild to moderate stretch on your calf muscle.
5. Standing calf stretch
Stand facing a wall or in front of a countertop and put your hands on it for support. Place your injured ankle about one step back and your good foot forward. Keeping your back heel flat on the floor, slowly bend the knee of your good leg until you feel a moderate stretch in the calf on your injured side. Repeat this 3 times, holding for 30 seconds.
6. Heel raise
Stand with your hands in front of you, resting against a wall, countertop, or chair back for support. With your feet shoulder width apart, slowly rise up on your toes and come back down. Do about 10 of these at first and work up to 20 or more. Remember, you only want a moderate stretch and no pain. When these become easy, you can switch to doing it only with the toes on your injured side.
7. One-leg balance
With your hands on a wall, countertop, or chair back, lift up your good leg behind you so that your weight rests on the leg with the injured ankle. Try to hold this for 20 to 30 seconds. As you get stronger, try doing it only with the support of one or two fingers. When you’re stronger, do this without holding on.
Once you have a good range of motion and can comfortably bear weight on your sprained ankle, it’s time for the next step — strengthening exercises. These exercises require a resistance band. This is a simple elastic band that you can get from a sporting goods store, online, or a physical therapist’s office.
8. Elastic band push
This is a variation of the towel stretch, but with resistance. Sit on the floor. Prop up your ankle with a rolled-up towel or swimming noodle to keep your heel off the floor. Place the elastic band around the ball of your foot and hold the two ends. Now slowly push your ankle forward like you’re pointing your toe. Then slowly bring it back. Repeat this 10 times. Don’t use the band if there is any pain, or if your ankle feels wobbly.
9. Elastic band pull
Tie your resistance band around a heavy object such as a desk or table leg. While sitting on the floor, hook your toes and upper foot into the band. Now, slowly pull your foot back towards you and return it to vertical position. Repeat this 10 times.
10. Ankle out
Tie your resistance band around a heavy object. Sit or stand and hook the inside of your foot into the end of the band. Slowly move your foot to the outside and back. Repeat 10 times at first, and build up to 20 times.
You can also do this while sitting down with your ankle propped up on a rolled towel or noodle. Tie a loop in the end of the resistance band and hook it around your foot. Now arrange the band to also go around your good foot. Your good foot acts as a pivot. Holding on to the end of the band, turn your ankle out. Repeat 10 times at first, and build up to 20 times.
11. Ankle in
With the resistance band tied around a heavy object, hook the inside of your foot into the band. Now slowly move your foot inward against the resistance band and bring it back. Repeat 10 times, and build up to 20 times.
A key part of rehab is regaining control of your muscles. When you have a sprain, nerve fibers are damaged. As you recover strength, your brain has to regain its sense of where your ankle is and how precisely to move it. This sense is called proprioception.
12. Basic balance
Stand on your injured foot, lift the other foot off the floor behind you, and try to maintain your balance. Use a countertop or chair back for support if you feel unsteady. Try to hold this for a few seconds at first. Then build up to 30 seconds and 1 minute, if you can.
13. Balance with eyes closed
Now repeat the basic balance exercise with your eyes closed. This is much harder, because you don’t have visual points of reference to help you balance. Be sure to have something for support. Again, try to work up to 30 seconds and 1 minute, if you can.
14. Pillow balance
Do the same basic balance exercise while standing on a pillow. This is much harder. Even if your ankle isn’t sprained, your foot will wobble around a lot and you’ll constantly need to correct your balance. See if you can get to 30 seconds to 1 minute. Stop if you begin to feel pain in your ankle.
15. Pillow balance with eyes closed
This is the most challenging exercise. See how long you can hold your balance while standing on a pillow with your eyes closed. Be sure to have something available for support. Work up to 30 seconds to 1 minute if you can. But don’t be discouraged if you can’t.
With these exercises you’re retraining and improving the signals between your ankle and your brain.
Your doctor will prescribe a type of ankle brace depending on the type and severity of your sprain.
In the past, hard casts were often used. But research showed that these slowed down recovery in many cases. Now braces are used.
The three types of ankle braces are:
You might also use an elastic bandage and learn how to do compression wrapping to support your injured ankle.
Each of these adds to stability while your sprain is healing. Depending on the brace design, it can also reduce swelling in the early stages.
If you have a very severe sprain, your doctor may apply a short leg cast for two to three weeks.
If you have repeated ankle sprains, ankle stabilization surgery may be an option, especially if conservative treatment like braces and exercises haven’t helped.
There’s evidence that surgery can provide longer-lasting relief and lower the relapse rate more than conventional treatment for people with repeated ankle injuries.
Ankle sprains are very common. The severity can vary greatly. Sometimes you will not know that you sprained it until a few hours later when you see swelling or bruising, and feel increased pain.
You should seek treatment even for minor sprains. Your doctor will determine the best type of brace to use and prescribe an exercise program to suit your specific needs.
You can usually begin movement or very light exercises within three days of the injury. Recovery time depends on the severity of the sprain, your age, and your general physical health.
Healthline and our partners may receive a portion of revenues if you make a purchase using a link above.
No matter how seasoned you are as a runner, it is impossible to prevent unforeseen events such as minor injuries like sprains.
Getting a sprain doesn’t mean that you are careless since sprains are often a result of running on uneven surfaces.
When the ankle is twisted in an awkward position, some ligaments may tear and cause the sprain.
For sure, you want to be back on your routine as soon as possible so here are valuable tips on how to heal a sprained ankle fast.
More..
How To Heal a Sprained Ankle Fast
Why Treat Your Ankle Fast
Type Of Sprains
Having a sprained ankle often means that either one or multiple ligaments of your ankle were stretched or torn during your run.
If not properly treated, it can lead to long-term problems. There are three types of sprains:
Doing the right warm up exercises before run conditions your muscles allowing them to loosen.
When your muscles are fatigued, they are not able to support your joints and easily succumb to stress
This is when the ankle receives damage to the high ankle ligaments.
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The reason you sprained your ankle is likely because at some point your toes were facing upward and heels were up. This put too much pressure on your ankles’ ligaments causing the sprain.
- A more serious sprain is if the inner side of the ankle is painful. In this case, a doctor should be consulted.
If you have a general ankle sprain, taking a trip to the doctor may not be necessary. If you address the issue properly, you can cure your ankle right at home.
Factors Increasing Risk Of Ankle Sprain
As common as sprains are, there are some factors (1) that tmay increase your risk. This include:
Doing the right warm up exercises before run conditions your muscles allowing them to loosen.
When your muscles are fatigued, they are not able to support your joints and easily succumb to stress
Things such as uneven surfaces may trigger ankle sprains
Not wearing the right kind of footwear can increase the risk of spraining your ankle. This is probably one of the most common triggers of a sprained ankle that can also cause nerves to compress in your feet.
Some symptoms that show you have wrong fitting shoes include getting blisters, getting inflamed tendon and having cracked toenails or bruised toes.
Determining The Degree of Sprain
Via draxe.com
Before we go into the details of how to treat your sprained ankle, it is important that we identify the kind of sprains first. Sprains vary in degree (2):
This is also called a first-degree sprain and happens when there is only a slight tear in your ankle ligament. Your joint is unaffected and there are little pain and minor swelling. You may also feel stiffness in some areas.
Degree sprain is more serious than the one above. Your joint is unstable and you may see some swelling. The pain is more serious especially when standing or walking.
Sprain happens when the ligament is torn completely. In this case, standing or walking without any support is not possible. The pain is severe and swelling more prominent.
If you experience the first or second kind of sprain, there are five things that can be done in order to heal your condition and avoid visiting a doctor. On the other hand, if you have a serious sprain, it’s best you seek professional help as soon as possible.
- Cane or Crutches for moving around
- Ice pack
- Elastic wraps
- Pillows
P.R.I.C.E Method
- P - Protection
- R - Rest
- I - Ice
- C - Compression
- E - Elevation
Here are steps (3) to follow:
P.R.I.C.E Method
To Heal Sprained Ankle
To Heal Sprained Ankle
- Do not massage your ankle when it is swelling
- Wear protective footwear such as shoes with soft soles or thick socks
Via theodysseyonline.com
- Avoid putting any pressure on the ankle for the first 3 days
- Use a cane or crutches for support if you need to go around
- Minimize physical activity as much as possible
Via newhealthadvisor.com
- Ice acts as an anti-inflammatory substance by constricting the blood vessels
- Put an ice pack on for 15-20 minutes with 30 minute intervals during the first few days
- Put cold water in a bucket and submerge your foot instead if ice is too cold
- Be careful not to keep the ice too long on your skin or it may cause damage
Via webmd.com
- Use elastic wraps to bandage your ankle to mid-calf to help distribute the weight evenly
- Makes sure you exert equal force when wrapping, so it isn’t too tight nor too loose
- Loosen it a bit if you see the swelling increase, have a tingling feeling, get numb or feel pain, it means you wrapped it too tight so
Via www.wikihow.com
- Elevate your foot for at least three hours daily during the first three days
- Helps drain liquid from the injury and reduce swelling
How Long Will It Take To Heal?
After you have followed the aforementioned treatment methods, you are likely expecting your ankle to get better in no time. The truth is that the amount of time it takes to cure a sprain will depend on a number of variables mainly:
- The degree of the sprain. Sprains are categorized into three types depending on degree, third degree being the most severe.
- Your age and additional medical conditions
Time To Recovery
- First degree sprain: 1 - 2 week
- Second degree sprain: 3 - 6 weeks
- Third degree sprain: 8 - 12 months
4 Additional Recovery Tips
The journey to your total recovery may depend greatly on how serious your sprain is and how well you take care of it. It is therefore very important that you do not rush into any form of physical activity immediately you feel better. Doing so may cause further injury. Follow the following (4) tips ensure a safe recovery:
Tip #1: Increase Your Mobility By Doing Foot Exercises
These may include simple exercises such as ankle rotations which can be done while sitting on a chair. Such exercises help the ligaments in your ankle to recover faster. Always rest if you feel any pain or swelling afterward.
Tip #2: Get Your Normal Muscle Range By Stretching Exercises
Since the calf muscles tighten after an ankle sprain, you need to stretch them so they return to their normal flexibility. An example is standing with hands placed on a wall and then stepping backward so your calf muscles stretch.
Via w ww.popsugar.com
This is only possible once you can at least stand without feeling pain. A simple way to do this is to push your foot toward a wall and hold the position for a few minutes.
Via www.wikihow.com
A sprained ankle often results in loss of balance. In order to regain your balance, stand on your injured foot and raise your other foot extending your arms.
Experiencing a sprained ankle is not something you want to repeat. Once you totally recover, make sure you follow the following preventive measures.
Depending on the kind of terrain you will be running, purchase shoes that fit well and are comfortable.
This is especially since your ankle is still weak after injury.
- Always warm up before engaging in any physical activity
This may be include walking for a while before you run or lowering your intensity.
We hope you enjoyed our five tips on how to heal a sprained ankle fast. There is no need to be hasty about visiting a doctor especially if the sprain is first or second degree. No matter the cause of the sprain, following the P.R.I.C.E therapy method will ensure that you are back on your feet as soon as possible.
If you have any suggestions of how to treat ankle sprains, we’d love to hear about them in the comments below. Please let us know what you thought about this article.
- 2Sprained Ankle
- 4Rehab for Faster Ankle Sprain Recovery
Most people can start ankle rehabilitation exercises within three days after the ankle injury, if it’s not too severe. But there’s no set timetable. Listen to your own body, and follow your doctor’s advice.
For the first few days, you’ll need to rest and apply an ice pack to your injured ankle for 10 to 15 minutes every few hours. Don’t let the ice touch your skin and don’t leave it on so long that it burns you.
For many people, the rest period is about three days. After that, you can gradually increase the use of your ankle and begin a program of home exercises or physical therapy.
For non-athletes, doctor-prescribed home exercises alone may be just as good as a supervised exercise program. A 2007 study of 102 people who had sprained ankles showed no major difference to recovery after one year from a supervised exercise program compared to standard care with unsupervised home exercises.
Discuss rehabilitation exercises with your doctor and do your own research to help you decide which treatment is best for you.
Types of exercises for a sprained ankle
- range of motion
- stretching
- strengthening
- balance and control
These exercises are simple motions you can do up to 5 times per day that can help you maintain your range of motion and flexibility in your ankle.
1. Ankle alphabet
Sit on a couch or comfortable chair. Extend your leg out and trace the letters of the alphabet in the air with your big toe. If there’s no pain, you can repeat this 2 or 3 times. This gentle exercise helps you to move your ankle in all directions.
2. Knee motion
Sit in a chair with your foot flat on the floor. Keeping your foot on the floor, slowly move your knee from side to side for 2 to 3 minutes. This stretches and relaxes the ligaments around your ankle.
3. Towel and tissue scrunches
Place a small towel on the floor in front of you while you sit in a hard chair. With your shoes and socks off, gently grab the towel with your toes, scrunch it up, and count to 5. Then release the towel and repeat. Do this 8 to 10 times— or less if you feel pain.
You can also try this with a tissue.
Your Achilles tendon attaches the muscles of your calf to your heel bone, passing behind your ankle. Stretching your Achilles tendon is the next set of exercises to take up as soon as you can.
4. Towel stretch
Sit on the floor with your leg stretched out in front of you. Wrap a towel or strap around the ball of your foot. Pull back on the towel so your toes move toward you. Hold the stretch for 15 to 30 seconds. Don’t over do it. You only need to feel a mild to moderate stretch on your calf muscle.
5. Standing calf stretch
Stand facing a wall or in front of a countertop and put your hands on it for support. Place your injured ankle about one step back and your good foot forward. Keeping your back heel flat on the floor, slowly bend the knee of your good leg until you feel a moderate stretch in the calf on your injured side. Repeat this 3 times, holding for 30 seconds.
6. Heel raise
Stand with your hands in front of you, resting against a wall, countertop, or chair back for support. With your feet shoulder width apart, slowly rise up on your toes and come back down. Do about 10 of these at first and work up to 20 or more. Remember, you only want a moderate stretch and no pain. When these become easy, you can switch to doing it only with the toes on your injured side.
7. One-leg balance
With your hands on a wall, countertop, or chair back, lift up your good leg behind you so that your weight rests on the leg with the injured ankle. Try to hold this for 20 to 30 seconds. As you get stronger, try doing it only with the support of one or two fingers. When you’re stronger, do this without holding on.
Once you have a good range of motion and can comfortably bear weight on your sprained ankle, it’s time for the next step — strengthening exercises. These exercises require a resistance band. This is a simple elastic band that you can get from a sporting goods store, online, or a physical therapist’s office.
8. Elastic band push
This is a variation of the towel stretch, but with resistance. Sit on the floor. Prop up your ankle with a rolled-up towel or swimming noodle to keep your heel off the floor. Place the elastic band around the ball of your foot and hold the two ends. Now slowly push your ankle forward like you’re pointing your toe. Then slowly bring it back. Repeat this 10 times. Don’t use the band if there is any pain, or if your ankle feels wobbly.
9. Elastic band pull
Tie your resistance band around a heavy object such as a desk or table leg. While sitting on the floor, hook your toes and upper foot into the band. Now, slowly pull your foot back towards you and return it to vertical position. Repeat this 10 times.
10. Ankle out
Tie your resistance band around a heavy object. Sit or stand and hook the inside of your foot into the end of the band. Slowly move your foot to the outside and back. Repeat 10 times at first, and build up to 20 times.
You can also do this while sitting down with your ankle propped up on a rolled towel or noodle. Tie a loop in the end of the resistance band and hook it around your foot. Now arrange the band to also go around your good foot. Your good foot acts as a pivot. Holding on to the end of the band, turn your ankle out. Repeat 10 times at first, and build up to 20 times.
11. Ankle in
With the resistance band tied around a heavy object, hook the inside of your foot into the band. Now slowly move your foot inward against the resistance band and bring it back. Repeat 10 times, and build up to 20 times.
A key part of rehab is regaining control of your muscles. When you have a sprain, nerve fibers are damaged. As you recover strength, your brain has to regain its sense of where your ankle is and how precisely to move it. This sense is called proprioception.
12. Basic balance
Stand on your injured foot, lift the other foot off the floor behind you, and try to maintain your balance. Use a countertop or chair back for support if you feel unsteady. Try to hold this for a few seconds at first. Then build up to 30 seconds and 1 minute, if you can.
13. Balance with eyes closed
Now repeat the basic balance exercise with your eyes closed. This is much harder, because you don’t have visual points of reference to help you balance. Be sure to have something for support. Again, try to work up to 30 seconds and 1 minute, if you can.
14. Pillow balance
Do the same basic balance exercise while standing on a pillow. This is much harder. Even if your ankle isn’t sprained, your foot will wobble around a lot and you’ll constantly need to correct your balance. See if you can get to 30 seconds to 1 minute. Stop if you begin to feel pain in your ankle.
15. Pillow balance with eyes closed
This is the most challenging exercise. See how long you can hold your balance while standing on a pillow with your eyes closed. Be sure to have something available for support. Work up to 30 seconds to 1 minute if you can. But don’t be discouraged if you can’t.
With these exercises you’re retraining and improving the signals between your ankle and your brain.
Your doctor will prescribe a type of ankle brace depending on the type and severity of your sprain.
In the past, hard casts were often used. But research showed that these slowed down recovery in many cases. Now braces are used.
The three types of ankle braces are:
You might also use an elastic bandage and learn how to do compression wrapping to support your injured ankle.
Each of these adds to stability while your sprain is healing. Depending on the brace design, it can also reduce swelling in the early stages.
If you have a very severe sprain, your doctor may apply a short leg cast for two to three weeks.
If you have repeated ankle sprains, ankle stabilization surgery may be an option, especially if conservative treatment like braces and exercises haven’t helped.
There’s evidence that surgery can provide longer-lasting relief and lower the relapse rate more than conventional treatment for people with repeated ankle injuries.
Ankle sprains are very common. The severity can vary greatly. Sometimes you will not know that you sprained it until a few hours later when you see swelling or bruising, and feel increased pain.
You should seek treatment even for minor sprains. Your doctor will determine the best type of brace to use and prescribe an exercise program to suit your specific needs.
You can usually begin movement or very light exercises within three days of the injury. Recovery time depends on the severity of the sprain, your age, and your general physical health.
Healthline and our partners may receive a portion of revenues if you make a purchase using a link above.
The American College of Sports Medicine estimates that approximately 9 million Americans suffer from sprained ankles each year. It’s one of the most common sports injuries, and it can happen to anybody who rolls or turns an ankle while doing something as simple as walking. In many cases, an ankle sprain does not require medical intervention. However, a severe sprain or bone fracture should be treated by a physician.
Common ankle sprain symptoms may include:
- Sudden pain after twisting or rolling the ankle
- Swelling
- Bruising
- Inability to walk with a normal gait
- Tenderness when touched
- Limited range of motion in the ankle joint
In addition to these symptoms, an ankle fracture might also include:
- Pain and swelling that does not reduce after a day or two
- Inability to bear weight on the injured leg
- Numbness or weakness
- Reduced circulation
If there is any doubt about whether your ankle is sprained or fractured, seek medical attention immediately. If you have a mild or moderate injury, consider these sprained ankle remedies:
1. RICE
Every athlete and parent knows this age-old remedy for minor strains and sprains, and doctors recommend it because it works.
- Rest: Stay off the injury for a few days, and get ample rest.
- Ice: Apply cold to the ankle several times a day to help reduce pain and swelling.
- Compression: Apply a static or elastic compression bandage to limit swelling.
- Elevation: Reduce the flow of blood and other fluids by elevating the ankle above the heart.
It might seem simple, but RICE therapy is truly effective. Start it as soon as possible after the ankle sprain occurs in order to control the body’s natural inflammatory response.
2. Cold Compression Therapy
If you want to take RICE to the next level, consider renting a cold therapy system for home use. Cold compression therapy uses the same concepts as RICE therapy but adds modern technology to the mix. Instead of holding an ice pack on your ankle, a cold therapy system uses a body-conforming wrap with integrated chambers that allow cold water and pressurized air to flow through the wrap. The water is constantly circulating, so it maintains a consistent temperature throughout the therapy. The pressurized air creates a pumping effect that mimics the muscles natural “squeeze and release” contractions, to help reduce swelling.
The result is a longer-lasting, deeper-penetrating cold that helps damaged tissues heal faster. Cold therapy systems are also convenient to use because all you have to do is add ice and water to the system’s reservoir, apply the wrap, and rest with your leg elevated while the device does all the work.
3. OTC Pain Medication
Although a sprained ankle is not typically a serious injury, it is still painful. If you find the discomfort too much to handle, consider taking an over-the-counter pain medication that may help reduce the pain and swelling. Check with your doctor if you’re on other medications, and always follow the dosage instructions to ensure proper use.
4. Epsom Salt
After a few days, you can soak your ankle in a warm bath with Epsom salt. It’s important to apply cold during the first few days after an injury because the application of heat may actually contribute to additional inflammation during the initial phases of healing. Epsom salt can help soothe sore muscles and connective tissues. You can soak your ankle once or twice a day to help reduce discomfort.
5. Natural Poultices
A variety of natural anti-inflammatory ingredients can be found in your pantry. If you want to try a traditional poultice to help reduce swelling, consider trying turmeric, garlic, onion, castor oil, or olive oil. Gently heat any of these ingredients and apply to a sprained ankle, and then wrap the ankle in a bandage for several hours.
Common Questions About Sprained Ankles
After an ankle sprain injury, many people ask the same types of questions, primarily about how long it takes to recover and how to speed up the process. Some of the most frequently asked questions include:
How long should it take to heal from a sprained ankle?
There is no single answer to this question because how long it should take to heal from a sprained ankle depends on a number of factors. The severity of the injury, how much rest you get after the injury, the treatment approaches you take, and your overall health can influence how fast the healing process goes. That said, some general guidelines on healing time are:
- Mild sprains: 1-2 weeks.
- Moderate sprains: 4-6 weeks.
- Severe sprains: 8-12 weeks.
What helps a sprained ankle heal faster?
All of the above-mentioned treatment options may support healing after an ankle sprain. In addition to these approaches, staying off the affected leg and wearing a supportive brace may help immobilize the ankle joint and allow the damaged tissues to heal. Because your body is doing a lot of work to repair itself, getting ample rest, staying hydrated, and eating a balanced diet may help ensure that your body has what it needs to heal.
How long do you need to stay off a sprained ankle?
The longer you can avoid putting pressure on the damaged ligaments in your ankle, the more opportunity they will have to heal. However, life goes on even when you’re injured, so if you must be mobile, try to stay off the leg completely (use crutches if you need to get around) for at least two or three days, and then use a rigid boot brace when walking around.
Can I walk on a sprained ankle?
Perhaps this question is better phrased as, “Should I walk on a sprained ankle?” The general rule is that if you feel pain in your ankle when you put weight on it, you shouldn't be walking on it. Use crutches for the first several days after sustaining the injury, and then use an ankle brace or boot to provide support. Also, just because you can walk on a sprained ankle a week or so after the injury doesn’t mean you should be running or trying to do other athletic activity.
If you’re not sure which of these sprained ankle remedies is right for you, consult with a physician. Ask him or her about prescribing Game Ready to help control pain and inflammation while you recover.
As per a recent study, 30% of injuries observed in sports medical clinics are ankle sprains. Sharp twists, sudden stopping, landing on another player’s foot, tripping and collision are the common reasons for sprained ankles.
The discomfort, pain and swelling caused by sprained ankle can be frustrating. An ankle brace can be helpful in preventing the injury from worsening as it provides enough support and balance the foot requires. It also quicken the recovery and reduce the swelling.
Marriage Anniversary Wishes in Hindi दोस्तों आज हमने शादी की सालगिरह के लिए शुभकामना संदेश लिखे है. Happy Marriage Anniversary, दुआ है रब से सुख और समृद्धि से जीवन भरा रहे. Marriage anniversary wishes in hindi. Happy Marriage Anniversary Wishes in Hindi शादी के सालगिरह की शुभकामना गहरा है ये शादी का रिश्ता है बन्धन प्यारे दो दिलों का है हमारी शुभकामना आपके सालगिरह के सुअवसर पर यही बना. Wedding Anniversary Wishes in Hindi. Husband: Mujhe Mere Gunaaho ki Saza Jeete-Jee Hi Mil Gayi!’ ` Tujhe yaad kartay hain har saans kay baad, Kabhi subha say pehle kabhi shaam kay baad, Kabhi milo tou kuch karain batain, Ik jaam say pehlay aik jaam kay baad, Dil ki deewaron pay tera naam likhtay hain, kabhi fursat main kabhi kaam kay baad.
Apart from that the most important advantage is – they don’t restrict the movement while the sprain is healing. The braces will provide support to the tendons and joints so that you can walk properly.
Finding the right one can be a daunting task as the market is filled up with so many varied options. In order to help you, our expert team has researched, tested and picked up the best ankle braces for sprain recovery.
Note: If you want to know which features our experts considered while choosing the right one then read our buying guide.
Top 10 Recommended Braces for Sprained Ankle
Braces | Type | Sizes | Buy Now |
---|---|---|---|
PowerLix | Sleeve | universal | |
McDavid | Wrap | universal | |
Zamst | Rigid Support | 4 | |
ActiveWrap | Wrap | 4 | |
Tandem Active T2 | Rigid Support | 3 | |
Med Spec ASO | Wrap | 6 | |
Trilok | Wrap | 4 | |
DonJoy Performance POD | Wrap | 4 | |
Aircast A60 | Wrap | 3 | |
SENTQ Compression | Sleeve | 6 |
Among the list, “PowerLix” stands best in our list because of its specialized fabric blend, ergonomic design and compression that provides full range of motion and complete protection to the ankle. And when it comes to price, it is totally affordable and budget friendly.
Detailed Assessment of Each Ankle Brace:
1. PowerLix Ankle Brace Support Sleeve
This product is one of the best and highly recommended brace for sprained ankle. Even most of the athletes and sport enthusiasts trust this product for its quality, compression and support.
Ankle Brace For Sprain Ankle Walmart
It is specially designed to apply even pressure across the ankle in order to provide complete relief from the pain and swelling. It is best suited for tendonitis, plantar fasciitis, sprains, swelling, arthritis, and other ankle pain.
PowerLix ankle support are perfect for sport activities like basketball, volleyball, soccer, crossfit, running, hiking and many others. A 4 way stretch fabric blend is specially developed for all-round superior protection, compression and support.
The breathable fabric will absorb all the sweat and keeps the feet dry as well as odor free. The manufacturers have designed it in such a way that it fits all body types and sizes. In case if you have sprained ankle, wearing it will improve the blood circulation for speeding up the recovery. If you are not happy with the product, you can return it within 6 months of period and your money is refunded without any questions asked.
Positives:
- 4 way stretch capability material.
- Ultimate support and good compression.
- Specially knitted technical design.
- Quickens recovery time.
- Breathable material.
- Eliminates sweat and odor.
- 100% money back guarantee.
- Fits all body sizes and types.
Negatives:
- Uncomfortable if worn with socks and shoes.
2. McDavid Ankle Brace Support
If you are looking for level 3 protection for sprained or injured ankle then McDavid is the ideal choice. It is highly recommended by doctors and physiotherapists for post ankle sprain injuries. It will support and stabilize the ankles perfectly such that you will feel completely comfortable in performing your daily activities.
You can wear it while playing sport to prevent ankle injuries or minimize the risk of re-injury because of its compression and stabilizer straps will avoid the ankle form making awkward movements. It is made up of 100% polyester so it is very light in weight.
The tongue of the brace is completely breathable so there is no chance of moisture, sweat and odor buildup. You can wear this brace during sports like soccer, tennis, football and many more. It can be used either on left or right leg.
The circumferential strap at the top of the ankle will lock everything at place. The lace-up feature is perfect for those who want customized fit as it will provide flexibility of choosing how loose or snug you want the brace to fit.
Positives:
- Compression, stability, alignment and protection.
- Comfortable fitting as per your convenience.
- Lightweight and breathable material.
- Figure-6 strap system.
- Available in 2 colors: black and gray.
- Reinforced closures.
- Padded lining.
- Level 3 protection and support.
Negatives:
- Not machine washable.
- It may hamper mobility to some extent.
3. Zamst Ankle Support Stabilizer
This product is perfect for people looking to support most intense ankle injuries. And moreover this brace is used by Pro NBA player Stephen Curry. Isn’t that amazing!
Zamst ankle brace has a structured shape and Exo-Grid external dual molded support. It will perfectly fit your ankle shape and keep it supported, stable and aligned. It is best suited for moderate to severe injuries. It is known to prevent further injury, pain relief and keep the ankle aligned.
The manufacturer has added so many features to it so that the ankle stays supported even when the feet takes awkward movements. The X-strap will offer 3 way-anterior, medial and lateral support. Though it looks bulky, heavy and stuff, it is completely comfortable to wear.
The Grip-Tech feature will not allow the brace to slip-off the place. The Rom-Tech feature will provide full range of motion while a-fit will anatomically support the ankle.
You can wear it either on left or right foot. It usually fits into any shoe during sport activities. It is completely suitable for sport activities like soccer, basketball, cricket and others. It is available in 4 sizes: small, medium, large and Xlarge.
Positives:
- Amazing features like a-fit, Rom-tech, Grip-tech, X-strap.
- Comfortable flexibility with ankle movements.
- Provides optimal support.
- 3 way anterior, lateral and medial support.
- Doesn’t slip off the place.
- Perfect for moderate to severe injuries.
Negatives:
- A bit expensive.
- Available only in black color.
4. ActiveWrap Brace Support for Sprained Ankle
This product is specially designed for foot and ankle support and post-injury therapy. It is best suited for plantar fasciitis, swollen feet, over-stressed tendons, Achilles tendinitis and other ankle joint injuries.
You can wear it even while playing any sport and performing any activity that need ankle support. This product is formulated and tested by physical therapy professionals and doctors. 2 slots are provided inside the wrap for gel packs.
Manufacturer provides both hot and cold therapy gel packs. You can use any one of it as per your therapy needs. The patented design of this product is built for comfort and precise functionality. Active Wrap is FDA registered and medical-grade approved.
Positives:
- Hot and cold therapy gel packs.
- 1 year warranty.
- FDA registered and medical-grade approved.
- Specially designed for ankle and foot.
- 2 slots for removable gel packs.
- No leaks and no mess.
- Formulated and tests by professionals.
- Available in 4 colors.
Negatives:
- Heating the gel pad is a bit messy.
5. Tandem Active T2 Ankle Brace
This product highly recommended and used by many athletes across United States. The support, mobility and compression it provides is known to improve performance on the field.
Tandem Active is one of the most trusted and popular brands who have many years of experience in designing and developing high-grade athlete attires. It is a high-grade stabilizer which comes with top-notch protection to the ankle joint and feet.
It is best suited for sport activities like volleyball, football, basketball, soccer and others. The materials and technology used for making this product are completely durable and sturdy. The hinges will provide optimum compression and flexibility which ensure maximum ankle stability.
Positives:
- Perfect support and compression.
- Light in weight.
- Durable and sturdy.
- Anatomical bilateral hinge.
- Custom molded EVA padding.
- Maximum performance and protection.
Negatives:
- Quite bulky.
- Not so comfortable with shoes.
6. Med Spec ASO Ankle Stabilizer
This product has been very popular and getting lot of praises lately for its quality and support. As per the users, it provides excellent comfort, compression and support to the ankle.
It uses dynamic cuff combined with stability straps which support and protect while minimizing the sprain in high ankles. The Med Spec has designed it to be affordable and durable as well. It has a bi-lateral design which makes sure it fits left and right foot of any size.
Ballistic nylon is used to make this product which provides strength and durability. The Velcro lace closure ensure easy application. It is perfect for protecting against eversion and inversion ankle sprains. In order to provide additional support, the brace has stabilizing straps and the 8-figure styling will provide maximum coverage.
Positives:
- Ballistic nylon material.
- Durable and sturdy.
- Elastic cuff closure for comfort and support.
- Bi-lateral design.
- Manufactured in US.
- Machined washable.
- Available in 2 colors: black and white.
- Can be worn on socks.
- Available in 6 sizes: sx, s, m, l, xl and xxl.
Negatives:
- No refund policy.
7. Trilok Ankle Brace
This product is known for its versatility and complete support for eversion and inversion sprained ankles. It has a footlok strap which provides ultimate support to plantar fascia and PTTD (posterior tibial tendon dysfunction).
This brace has 2 individual straps which will stabilize the rear and mild foot. These straps are constructed from high grade patented Ultima 2 fabric and industrial strength Velcro. As this ankle brace doesn’t have laces, it is very easy to wear and remove.
It is perfect for any sport that involve pivoting and cutting like football, basketball, soccer and volleyball. Breathable, neoprene-free and thin materials are used for making this brace. It can be easily tucked into athletic shoes without any difficulty.
Positives:
- Eliminate eversion for a maximum foot stability.
- 100% later and neoprene free.
- Available in 4 sizes.
- Recommended for sport enthusiasts.
- Double strapping.
- Strong Velcro.
Negatives:
- A little bulky.
8. DonJoy Performance POD Ankle Brace
This brace is specially designed for those who are returning to sports after an ankle injury. It acts as a preventive brace in order to protect against any future injury. It is specially designed to improve circulation and heat regulation.
Due to its low cut design profile, it feels like it is specially customized to fit your foot. The adjustable Velcro closures and super soft under layer lining will provide ultimate comfort without looking bulky. The brace will fit into your shoes or cleats without making any adjustments.
This ankle brace is capable of protecting the ankle against eversion, inversion, roll control and instability. Molded TPU shell adapts to match the anatomical shape of any foot; Low profile design and adjustability ensure a customizable fit.
Positives:
- Molded TPU shell adapts.
- EVA underlying.
- Low profile design and adjustability.
- Prohibits ankle roll and common ankle injuries.
- Max level of support.
- Fits easily in any Shoe or Cleat.
- 30% lighter for enhanced footwork.
Negatives:
- Limited flexibility.
- Painful to wear if it is not your size.
9. Aircast A60 Ankle Support
This brace was designed by keeping the athletes and sport enthusiasts in mind. It is perfect for anyone who is looking to prevent ankle injury. It is known for supporting the weakest point of the ankle so that it can prevent ankle sprain.
Its design incorporates a stabilizer which is located on either side of the ankle. It can be molded at 60 degree angle in order to support the guard against rollovers and ankle sprains. As it is light in weight, it is very comfortable to wear and easily fits in athletic footwear.
As it is packed with full of amazing features, compression and support, most of the athletes, amateur and professionals. This product has lightweight design, which makes it possible to use during your extensive physical performances, without actually getting in your way.
Positives:
- Light in weight and fits comfortably.
- Made of high quality breathable material.
- 60 degree stabilizer guards.
- Sleek and anatomic design.
- Breathable fabric.
- Single strap application.
- Mid to moderate ankle sprains.
Negatives:
- A bit uncomfortable if you don’t find right size.
10. SENTQ Compression Ankle Brace
From relieving ankle ailments to preventing ankle injuries, this is perfect solution for all. It is made up of breathable, comfortable and flexible fabric which provides complete support to high-impact activities such as basketball, football, running or jumping.
The snug fit around the ankle provides perfect alignment, improves blood circulation and quickens the recovery of fatigued muscles. The manufacturers of SENTEQ have combined innovative technology and high quality materials to provide the best medical equipment like no others.
Each piece undergoes vigorous testing as per the highest standards in the industry. The special multi-hole design will provide full range of movement so you can wear it while playing sports and doing any activities. The elastic neoprene provides enough compression and protection. It is registered with FDA as a class one medical device.
Positives:
- Unique compact design.
- Doesn’t restrict movement.
- Registered with FDA as medical grade.
- 100% customer satisfaction guaranteed.
- Non-toxic eco-friendly material.
- Superior craftsmanship.
- Undergoes testing.
- 6 available sizes.
Negatives:
- It can be a bit uncomfortable is the area above ankle is meaty.
- Not as much support as rigid brace.
How to Choose the Right Ankle Brace?
Below is a brief explanation of factors you have to consider while purchasing a brace for sprained ankle.
1. Right Ankle Size
The first important thing to look in an ankle brace is – whether it fits your ankle. In order to determine the right size, measure the circumference around the ankle 5 cm above the ankle.
Measurement | Appropriate Size |
---|---|
20 – 22 cm | Size 1 |
22 – 23. 5 cm | Size 2 |
22 – 23. 5 cm | Size 3 |
25 cm – 26.5 cm | Size 4 |
2. Sleeves/Wraps/Rigid Braces
Depending on what sort of injury and support you require, you have to look for the options. If you have serious injury, arthritis, or ankle joint issue then go with rigid braces. If the sport you are playing requires good ankle support then rigid braces are best suited.
If you require moderate levels of support and compression for level 1, 2 sprains then semi rigid or canvas wraps are better. For mild sprains and muscles strain, you can go with sleeves. You can tuck them into your foot wear.
3. Material
Most of the braces are made up of Velcro with straps. The extended adjustability will help you correct the tightness as per your convenience. Some of the braces don’t have straps which can be effective in relieving pain but they are not recommended as they cannot be adjusted.
4. Warranty
It is better to choose a product that comes with good warranty period as it ensures how much the manufacturer is confident about the product. It also helps to replace or return the product if it turns out to be faulty or defective after certain period.
Conclusion
If you play sports regularly or an athlete then it is better to invest in an ankle brace rather than suffering from the discomfort caused by sprain. Every brace is designed and developed differently. So, it is very important to choose the right one as per your requirement.
We hope the information we provided in our buying guide and review of the best products we selected will help you make the right decision. If you still have any queries related to it then write to us in the comment section below. We will more than happy to answer them for you.