Ankle sprains are surprisingly common, accounting for 15% of sports injuries in the United States. Among them, lateral (on the outside) ankle sprains are the most frequent. If you’ve ever had one, you know how painful and limiting they can be. Traditionally, the go-to advice has been rest, ice, compression, and elevation (RICE), along with staying off your feet. However, studies suggest that this is not the best approach to speeding up recovery.
It turns out that immobilizing the ankle could potentially slow down the healing process. Instead, experts now recommend gentle movement and strengthening to promote the rate of healing. Manual techniques like soft tissue mobilization and joint mobilizations can help with this. An important point to note is that ankle sprains aren’t always caused by weak ankles. Other factors like balance issues or weak muscles in the hips and knees can also play a role, making these important factors to assess.
While having an ankle sprain might seem like a setback, it doesn’t have to be. By taking proactive steps and seeking guidance, you can speed up your recovery and help reduce the chance of future injuries. Whether you have questions about ankle sprains, are struggling with recovery, or want advice on preventing them, we’re here to help. Get in touch with us today, and let’s work together to keep you moving comfortably and confidently.
Dr. Drew Abatangelo, PT, SCS, OCS
Physical Therapist
Frequently Asked Questions (FAQs)
The signs of a sprained ankle are pain, swelling, bruising in the area of the ankle, and difficulty walking.
If you experience severe pain, instability, numbness, or tingling in your ankle, or if the ankle looks deformed, seek immediate medical attention.
Recovery time for a sprained ankle varies depending on the severity. Mild sprains may heal in a few weeks, while more severe sprains can take several months.
