Returning to Sports After a Severe Ankle Sprain

Millions of American athletes sprain their ankles each year, and in college athletes, ankle sprains account for about 15% of all injuries. Although most people consider ankle sprains a minor injury, severe damage to the ligaments and other soft tissues surrounding the ankle can significantly affect mobility. 

If you aren’t careful to ease back into activity, you may worsen the injury and set your recovery back weeks, if not months. That’s why it’s so important to take a slow and methodical approach.

At Mayfair Foot Care in Commack, New York, podiatrists Drs. Edward Buro, Christine Peterson, and Rosario Saccomanno specialize in treating severe ankle sprains. Read on for our top recovery tips, and find out how to get back to the activities you love as soon as possible. 

Don’t rush the recovery

Sprains may not seem like a big deal compared to a broken bone or a dislocated joint. But if you aren’t careful, they can have lasting consequences. In fact, up to 40% of people who suffer an ankle sprain experience recurrent injuries. That’s why it’s so important you make time to return to full health, rather than jumping back into your routine. 

Most ankle sprains take at least six weeks to fully heal, and more severe sprains can take up to three months or longer. Sitting on the sidelines can be frustrating, but it’s much better than permanently injuring yourself. Rushing your recovery can result in chronic issues, such as ankle instability, and force you to avoid activity altogether.

4 Key steps in the recovery process

Everyone’s recovery journey is slightly different, but we typically recommend a four-step approach. This includes:

1. Rest and protect

The best thing you can do immediately after an ankle sprain is to take weight off the affected joint and rest the ankle. The goal here is to ease pain and prevent further injury. Often, we recommend wearing a protective brace or boot and using crutches to keep this from happening.

2. Reduce swelling

Excessive swelling can weaken the ligaments around your ankle and increase your risk of lasting complications, so reducing it quickly is essential. To do this, we recommend the RICE protocol, which stands for rest, ice, compression, and elevation. 

More specifically, it’s important to ice your ankle for 20 minutes every two hours, wrapping the ice in a towel or cloth to protect your skin. While doing so, make sure your foot is elevated on a bench, chair, or stool. This helps drain excess fluid from the injury site and supports healing.

3. Begin building strength

Typically, about a week or two into your recovery, you’ll begin physical therapy (PT). This approach uses targeted stretches, strengthening exercises, and manual therapy to enhance your range of motion, support your balance, and minimize the risk of reinjury. 

It’s normal to experience some pain and stiffness during this phase of recovery, but if anything feels off, let your physical therapist know. Pushing through discomfort could cause a reinjury and set your recovery back.

4. Progressive loading

Once your ankle joint is near full strength, we gradually introduce weight-bearing exercises. These movements support joint stability and enable you to perform sport-specific activities without discomfort.

How to know you’re ready to return

Everyone recovers at their own pace after a severe ankle sprain. Still, several telltale signs often indicate you’re close to full recovery:

• No swelling or pain during daily activities
• Restored balance and flexibility
• The ability to perform sport-specific movements without discomfort

If your physical therapist determines you meet all three criteria, they’ll likely clear you to return to your sport or activity.

Tips for preventing reinjury

Once you’re cleared for activity, continue taking good care of your ankle. You don’t have to avoid movement entirely, but you should take precautions to reduce your risk of reinjury.

For example, you may want to wear a brace or use athletic tape for additional joint support. It’s also essential to incorporate ankle-strengthening exercises into your workouts. Watch for signs of fatigue or instability during activity, and if something feels off, take a break. 

Schedule ankle sprain treatment

If you’ve recently suffered a severe ankle sprain, prompt care can help you return to your favorite activities sooner. Contact Mayfair Foot Care today to begin your recovery process. Call our office in Commack, New York, to make an appointment or book your visit online.