Medical

Ankle injury: How To Recover Safely

Ankle injuries can happen to anyone, at any time—whether you’re going down the stairs or training professionally! Here’s how to take care of ankle injuries.

By URLife Team

11 Jun 2023

Ankle joints consist of three bones: the talus, fibula, and tibia. These bones form the foundation of the ankle and play a crucial role in providing stability and support to the foot and lower leg. Ligaments are responsible for passively stabilising the ankle joint by connecting the bones and limiting excessive movements. These ligaments, such as the anterior talofibular ligament (ATFL), calcaneofibular ligament (CFL), and posterior talofibular ligament (PTFL), prevent the joint from overstretching and help maintain its integrity.

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The muscles surrounding the ankle joint are responsible for both moving the foot and preventing excessive stretching of the ligaments. However, when there is a loss of muscle control or weakness, the ligaments can become vulnerable to overstretching or injury. This can occur during sudden movements, improper foot placement, or accidents, leading to sprains or even ligament ruptures. Ankle sprains are one of the most common injuries, characterised by damage to the ligaments surrounding the joint.

Ankle injuries are common and can range from minor sprains to more severe ligament tears or fractures. Proper recovery is essential to ensure the ankle heals properly and to prevent future complications. Immediately after the injury, if there is intolerable pain and unable to put weight or pressure on the joints, then it is highly recommended to meet an orthopedician.

Here are some general guidelines on how to recover safely from an ankle injury:

1. Follow professional advice: Always follow the guidance and recommendations of healthcare professionals, including doctors, orthopaedic specialists, or physical therapists. They can provide personalised advice based on the severity of your injury and guide you through the recovery process.

2. Elevate the ankle: Keep the injured ankle elevated above heart level as much as possible during the initial days. This helps reduce swelling by promoting better circulation and fluid drainage.

3. Rest and protect the ankle: Immediately after the injury, it's important to rest and avoid putting weight on the affected ankle. Use crutches or a supportive brace if necessary to prevent further damage and allow the injured tissues to heal.

4. Ice the ankle: Apply ice to the injured area for 15-20 minutes every 2-3 hours during the first 48-72 hours. Use ice for up to 20 minutes at a time. If your skin feels numb, remove the ice. This helps reduce swelling and inflammation. Be sure to wrap the ice pack in a cloth to protect the skin from direct contact.

5. Compress the ankle: Wrapping the injured ankle with an elastic bandage can help control swelling and provide stability. Start at the toes and work your way up, making sure the wrap is snug but not too tight. Remove the bandage if it causes numbness, tingling, or increased pain.

6. Take OTC Pain reliever: Over-the-counter pain relievers like ibuprofen or acetaminophen can help manage pain and reduce inflammation. Follow the recommended dosage and consult a healthcare professional if you have any concerns or if the pain persists.

7. Wear supportive footwear: Wear shoes that provide proper support and stability for your recovering ankle. Avoid high heels or shoes that lack adequate ankle support during the healing phase.

8. Avoid high-impact activities: Avoid activities that put excessive strain on the ankle, such as running, jumping, or participating in sports until you have regained full strength and mobility. Consult with a healthcare professional or physical therapist to determine when it is safe to return to these activities.

Rehabilitation Exercises

Proper care, including rehabilitation exercises, physical therapy, and strengthening exercises, is crucial for recovering from ankle injuries and restoring normal ankle function. Once the initial swelling and pain have subsided, you can begin gentle rehabilitation exercises to restore strength, flexibility, and range of motion in the ankle. Work with a physical therapist or follow a prescribed exercise program to ensure you are doing the right exercises at the appropriate intensity.

Here are some rehab exercises to do:

1. Ankle toe movements in supine position: This exercise is performed while lying on your back with your legs straight. Point your toes away from your body (plantar flexion) and then bring them back towards your shins (dorsiflexion). This helps to improve ankle mobility and flexibility.

Lie down on your back on a comfortable surface, such as a mat or a bed.
Keep your legs straight and relaxed.
Slowly point your toes away from your body as much as possible.
Hold the position for a few seconds.
Bring your toes back towards your shins, flexing your ankle.
Repeat the movement for the desired number of repetitions.

2. Inversion in supine: Targets the muscles responsible for ankle inversion, which is the inward movement of the foot.

Lie on your back with your legs extended and relaxed.
Slowly turn your foot inward, bringing the sole of your foot towards the opposite leg.
Hold the position for a few seconds.
Return your foot to the starting position.
Repeat the movement with the other foot.
Continue alternating between the feet for the desired number of repetitions.

3. Eversion in supine: This exercise primarily targets the calf muscles and helps to strengthen them.

Assume the supine lying position with your legs straight and relaxed.
Slowly turn your foot outward, so the sole faces away from the opposite leg.
Hold the position for a few seconds.
Return your foot to the starting position.
Repeat the movement with the other foot.
Continue alternating between the feet for the desired number of repetitions.

4. Seated calf raises: This exercise primarily targets the calf muscles and helps to strengthen them.

Sit on a chair or bench with your feet flat on the ground. Raise your heels off the floor by pushing through the balls of your feet. Sit on a chair or bench with your feet flat on the ground.
Keep your back straight and your hands resting on your thighs.
Push through the balls of your feet, raising your heels off the ground.
Hold the raised position for a moment.
Slowly lower your heels back down to the ground.
Repeat for the desired number of repetitions.

5. Standing heel raises: This movement also targets the calf muscles and helps improve ankle strength and stability.

Stand with your feet shoulder-width apart, toes pointing forward.
Keep your hands on your hips or by your sides for balance.
Rise up onto your toes as high as possible, lifting your heels off the ground.
Hold the raised position briefly.
Slowly lower your heels back down to the ground.
Repeat the movement for the desired number of repetitions.

6. Standing toe raises: Similar to standing heel raises, but this time, lift your toes off the ground while keeping your heels on the floor. This exercise targets the muscles on the front of your lower leg and helps strengthen them.

Stand with your feet shoulder-width apart, toes pointing forward.
Keep your hands on your hips or by your sides.
Lift your toes off the ground while keeping your heels planted.
Hold the raised position briefly.
Lower your toes back down to the ground.
Repeat for the desired number of repetitions.

7. Golf ball roll: This exercise can help relieve tension in the muscles of the foot and improve circulation.

Sit on a chair and place a golf ball or small ball on the ground in front of you.
Rest the sole of your foot on top of the ball.
Apply gentle pressure to the ball and roll it back and forth along the length of your foot.
Continue rolling the ball for a few minutes, covering the entire foot area.

8. Towel curls: This exercise helps to strengthen the muscles of the foot and can improve grip strength.

Sit on a chair with your feet flat on the floor.
Place a small towel on the ground in front of you.
Rest your foot on the towel, allowing your toes to grip it.
Curl your toes, scrunching the towel towards you.
Release the tension and repeat for the desired number of repetitions.

9. Marble pick up: This exercise improves the strength and dexterity of the muscles in your feet and toes.

Scatter marbles or small objects on the floor in front of you.
Sit on a chair and place a container within reach.
Using your toes, pick up one marble at a time and place it in the container.
Continue picking up marbles until you have completed the desired number of repetitions.

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If you experience persistent difficulties or pain with your ankle, it's recommended to consult with a healthcare professional, such as an orthopaedic specialist or a physical therapist, for a comprehensive evaluation and appropriate treatment. It's also important to address any underlying issues that may contribute to muscle weakness or instability to prevent future ankle injuries and complications. They can provide targeted interventions and guidance to help restore ankle function and minimise the risk of future injuries.

Rehabilitation Programs Offered At UR.Life

UR Life Studio offers the following programs under its Lifestyle Management and Therapeutic Programs (LMTP) unit:

Cardiac Rehabilitation
Pulmonary Rehabilitation
Neuro Rehabilitation
Ortho Rehabilitation
Paediatric Rehabilitation
Geriatric Rehabilitation
Obesity Management
Diabetes management

The following are the USPs of LMTP:

Holistic Rehabilitation Approach: involves the medical, physical, and mental aspects of overall health
Telemetry Supervised Rehabilitation: a state-of-the-art technique to provide optimal health care
Hydrotherapy
Six Minutes Walk Test
Hydraulics (circuit training studio)
VO2 max testing (equipment under servicing)
Myo motion analysis (equipment under servicing)
Detailed Physical Assessment
Wellbeing Counselling
Diet Counselling

This article is medically reviewed by Dr. Vinay Aindala, Head physiotherapist at UR.Life.