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Latest Blog Post — ankle rehab

5 Ways to Keep Your Fascia Healthy and Your Body Moves Pain-Free

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5 Ways to Keep Your Fascia Healthy and Your Body Moves Pain-Free

Fascia is a band or sheet of connective tissue, primarily collagen, beneath the skin that attaches, stabilizes, encloses, and separates muscles and other internal organs. Fascia is classified by layer, as superficial fascia, deep fascia, and visceral or parietal fascia...

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Rehab Exercises for Faster Ankle Recovery

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Rehab Exercises for Faster Ankle Recovery

Almost everyone has experienced an ankle injury, from a mild strain to major ligament damage. Most people would want to recover as quickly as possible so that they can get back to their daily activities.

Here's are some basic steps of ankle injury rehabilitation and when you can resume your daily activities.

"R.I.C.E." 

The early treatment of an ankle sprain is "RICE" which focused on reducing ankle swelling and alleviating pain:

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How to Rehab a Sprain Ankle

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How to Rehab a Sprain Ankle

Ankle sprains are common injuries that can result in long-term problems. Some people with repeated or severe sprains can develop lifelong joint pain and weakness. Treating a sprained ankle can help prevent ongoing ankle problems.

Grades of Ankle Sprains

After the examination, your doctor will determine the grade of your sprain to help develop a treatment plan. Sprains are graded based on how much damage has occurred to the ligaments.

Grade 1 Sprain (Mild)

  • Slight stretching and microscopic tearing of the ligament fibers
  • Mild tenderness and swelling around the ankle
  • In mild cases, you can expect full ligament healing within 2 to 3 weeks, but it will take at least six weeks for full scar tissue maturation. 

Grade 2 Sprain (Moderate)

  • Partial tearing of the ligament
  • Moderate tenderness and swelling around the ankle
  • If the doctor moves the ankle in certain ways, there is an abnormal looseness of the ankle joint

 In most cases, these injuries result in a recovery period of 4 to 6 weeks. With increasing injury severity, the rehabilitation process becomes more complex and extensive. 

All Grade 2 injuries should be thoroughly rehabilitated to enable:

  • full range of motion and strength
  • full proprioception, power, and agility
  • full return to sport-specific drills

Grade 3 Sprain (Severe)

  • A complete tear of the ligament
  • Significant tenderness and swelling around the ankle
  • If the doctor pulls or pushes on the ankle joint in certain movements, substantial instability occurs

The rehabilitation of a Grade 3 ankle sprain normally takes 6 to 12 weeks but is quite variable depending on your specific injury. Your physiotherapist or surgeon will be able to provide you with more specific guidelines and advice.

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