Ankle sprains can lock you on the couch for many days. During this time, your ankle can become weak. Fortunately, there are ways to strengthen it once it is recovered. To do this, however, you will first have to let it rest for 72 hours before starting any activity, or you could aggravate the situation. Scroll to step 1 to find out more.
Steps
Method 1 of 3: Preventing Other Injuries in the First 72 Hours
Step 1. Protect your ankle
During the first 72 hours after injury, you will need to protect your ankle as much as possible to reduce the chances of aggravating the situation. If you have a brace or splint available, use them to secure the ankle. You can also search wikiHow for articles on how to build a cue yourself. After 72 hours, you can begin ankle rehabilitation (See Method 2).
If you have crutches left over from a previous injury, use them for walking and don't try to do it with your injured leg
Step 2. Make sure you get enough rest
In addition to protecting your ankle, you will need to let it rest. The only way to allow the ankle to start recovering is to not load it with any kind of pressure. Lie on the sofa or in bed and let your body begin to regenerate the ankle. When you stand still, your body can focus on regenerating the injured parts of the ankle.
Take a few days off from work or school and catch up with your favorite TV show. If you have to go to work or school, use crutches to get around so you don't use your ankle
Step 3. Ice your ankle to relieve pain and swelling
You should do this right after the injury. The cold temperature of the ice reduces the amount of blood in the area, relieving pain and reducing swelling. Make sure not to apply ice for no less than 10 minutes and no more than 30. Under 10 minutes the effect would not be noticeable, while more than 30 minutes could damage the skin.
Use an ice bag wrapped in a towel. Do not apply ice directly to the skin, as it could burn it
Step 4. Compress your ankle for 48-72 hours after injury
Wrap your ankle in a bandage to limit swelling and movement of the ankle. You can use the bandages at your disposal, although elastic bands and tubular compression bandages are the most used to compress a sprained ankle. To learn how to properly wrap an ankle, do a search on wikiHow.
Step 5. Keep your ankle elevated
This remedy can also help relieve swelling and speed up healing. When you sit or lie down, raise your ankle. This will cause less blood to flow into the area that will deflate. To do this, you should sit or lie in bed:
- On a chair: Raise your ankle so that it rests above your hips.
- On the bed: lift your ankle so that it rests above your heart.
Step 6. Do not apply heat to the ankle
Heat has the opposite effect to ice in the first 72 hours after injury; the heat will increase blood flow to the area, causing pain and swelling. For this reason, it is important to avoid heating the ankle in the first 72 hours after the injury. Don't take a hot bath and don't apply hot compresses to your ankle.
After the 72 hours have passed, you can start applying heat to your ankle to loosen it and do some strengthening exercises
Step 7. Avoid drinking alcohol for 72 hours after injury
Even if drinking a beer or a glass of wine to forget the pain is your greatest desire, you must avoid alcohol for the three days after the sprain. Alcohol can slow down the body's healing process and increase swelling and effusion.
Step 8. Don't run or do other physical activities
While you may want to get back on the court or run for a break, it's very important to avoid physical activity for at least three days after your injury.
If you try to exercise before your ankle has had time to heal, you could aggravate the injury and your recovery would take even longer
Step 9. Do not massage the ankle
If you do, you could increase swelling and effusion in your ankle. You should wait at least 72 hours before starting to massage your ankle. But after three days, gently massaging your ankle can help you regain mobility.
Method 2 of 3: Strengthening Exercises 72 Hours After Injury
Step 1. Practice pulling the foot towards the body
The term dorsiflexion refers to the movement of the foot towards the body to help increase the mobility of the ankle against resistance. This exercise will help you strengthen the muscles around the ankle. To run it:
- Tie a resistance band or towel around a stable piece of furniture (such as a table leg) and tie it into a ring. Take a seated position with your legs extended as far away from the furniture as possible.
- Insert your foot into the resistance band ring. Extend the resistance by pulling your fingers towards your body. Hold this position for 10 seconds, then release.
- Repeat the exercise 10 - 20 times with both ankles. It is important to train both ankles to get them strong.
Step 2. Do exercises that push the foot away from the body
Plantar flexion is the medical term for moving the foot away from the body. This exercise helps increase the mobility of the ankle down. To run it:
- Wrap a towel or resistance band under your foot in the front. Grab the ends of the band and stretch your leg out in front of you.
- Move your toes away from your body so that it faces away from the chair. Stop the movement if you feel pain.
- Hold the position for 10 seconds before withdrawing your fingers. Do this 10 - 20 times with both ankles.
Step 3. Practice turning your ankle inward
Inversion is the rotational movement of the ankle towards the inside of the body. To do this, you'll need to wrap a resistance band around something sturdy, like a sofa or table leg. Tie the garments together to form a loop with the band. To carry out the exercise:
- Sit with your legs stretched out in front of you. You should keep your ankle parallel to the leg of the table or sofa. Wrap the band over your foot.
- Rotate your ankle and foot towards the other leg, pulling on the band.
- Hold the position for 10 seconds. Repeat the exercise 10 - 20 times with both ankles.
Step 4. Move the ankle away from the body
Eversion is the movement of the ankle away from the center of the body. It is the opposite of inversion. Tie a band to something stable, like a table leg. Tie the other end of the band to make a large loop. To carry out the exercise:
- Sit on the floor with your legs stretched out in front of you. Put the band around your foot so that it is on the inside.
- Extend your feet and toes straight up, keeping your heels on the ground. Hold this position for 10 seconds, then release.
- Repeat the exercise 10 - 20 times with both ankles.
Method 3 of 3: Eat Foods That May Strengthen Your Ankle
Step 1. Eat more calcium
Calcium helps strengthen bones and prevents fractures. If you have more calcium in your body, your injured ankle will regenerate and remain strong after recovery. You can take a calcium supplement every day, or eat foods that contain a lot of calcium. These foods include:
- Dairy products such as skim milk, yogurt and cheese.
- Broccoli, ocher, cabbage and beans.
- Almonds, hazelnuts and walnuts.
- Sardines and salmon.
- Apricots, figs, oranges and currants.
Step 2. Eat more foods rich in phosphorus
Phosphorus is an essential nutrient that works together with calcium to build and maintain strong bones. It can also reduce muscle pain and is necessary for the growth, maintenance and repair of tissues and cells. You can take phosphorus supplements, or you can take it with your diet. Foods rich in phosphorus include:
- Pumpkin seeds.
- Pecorino, Parmesan and goat cheese.
- Salmon, whitefish and cod.
- Brazilian nuts, almonds and cashews.
- Lean pork and beef.
- Tofu and other soy products.
Step 3. Increase your vitamin D intake
Vitamin D helps the body absorb and use calcium and phosphorus. In turn, these two nutrients - as mentioned earlier - build, maintain and repair bones. When you twist your ankle, your calcium and phosphorus levels drop, so it may be a good idea to increase your vitamin D intake. The easiest way to get vitamin D is to spend time in the sun, because the body produces vitamin D thanks to exposure to the sun. You can also eat foods such as:
- Salmon, mackerel and canned tuna.
- Egg whites and milk fortified with vitamin D.
- Mushrooms that have been exposed to ultraviolet light.
Step 4. Increase Vitamin C Levels
Vitamin C helps your body create collagen. Collagen helps repair tendons and ligaments damaged by the sprain. Taking vitamin C every day also helps to strengthen the immune system, and to avoid getting sick during ankle recovery. You can take vitamin C supplements or eat foods rich in this vitamin such as:
- Yellow and red peppers.
- Guava, kiwi and strawberries.
- Dark green leafy vegetables such as kale and spinach.
- Broccoli.
- Citrus fruits, such as oranges, grapefruits, and lemons.
