Ankle Sprain?

Question

I'm suffering from a minor ankle sprain due to jogging on an uneven road last Sunday. So far I've followed the P-R-I-C-E method and taken some time off hoping my ankle completely heals. My wounded ankle is doing fine, and the swelling has subsided quite a bit.

However, though, I got a scary feeling that my sprained ankle may not be as strong as it used to be, and am afraid that I might aggravate the injury if I resume running once it heals or feel able to.

As this is my first time having an ankle sprain, can my ankle be 100% recovered from the sprain and not face the chance of being reinjured? I'd really like my injured foot to be functional like it's supposed to be without any negative consequences.

Thanks all who supplied me with matter-of-fact answers. They are all great for reference! I'm having a hard time choosing a best answer, so I will bring my question to vote. You guys will be the judge for me to select a good one.

By the way, my sprained right foot is getting a lot better since I posted this question. I just need to rehabilitate it to overcome its soreness.

Answer 1

Sprained ligaments don't heal 100%, unlike fractures which actually make the bone stronger. But since yours is minor, Your goal is to help it heal as much as it can to reduce your risk of re-injury. It's been 4 days. Continue PRICE, and you can also start applying heat, some stretching and light weight-bearing exercises. I don't know the medical terms, but you want to avoid the ligaments from healing 'too short'.

This is a good link:
http://www.mckinley.uiuc.edu/Handouts/anklesprain/anklesprain.html

It is important that you give your ankle time to heal. If you resume regular activities too soon because the pain is bearable, you will not optimize healing.

Even after you heal, your ankle will still be more prone to re-injury, so take more precautions when you resume your physical activities, and also invest in good shoes.

(I've had both ankles sprained, on separate occasions).

Answer 2

ok..I play some vigorous badminton. I have sprained my ankle twice within a span of 3 weeks. Here's the mistake I made. After it sprained the first time, I did the RICE treatment and thought everything was ok after 2 weeks since I did'nt have any pain or discomfort. I stepped on to the court and the 2nd day, I sprained the same ankle again.

I went to the doctor and I am going through physical therapy right now.

When you sprain an ankle, the ligament becomes loose and it'll never become 100% again. It'll become very close to that but never 100%. So, to accomodate for that, the muscles around the ankle need to be made stronger so that they'll counter any twisting due to sudden movements. Also, if you sprain the same area a couple of times, body looses the sense of the angle at which the ankle is. So, it does'nt realize that it needs to counter the weird angle. So, you need to train your body to get that sense back.

Here are the things that you need:

To strengthen the muscles around the ankle(Assume left ankle):

Before I start, a disclaimer: This assumes a relatively minor ankle sprain. If there is swelling and it pains if you try to take a few steps, consult a doctor. If there is swelling, just use RICE treatment till the swelling reduces and you are comfortable doing the following exercises. If you feel the discomfort while trying to do these exercises, just stop and consult a doctor.

1) Write all the alphabets(A-Z) all in caps, using your big toe. Two sets typically. This will stimulate and exercise the muscles.

2) Be seated and stretch you legs. Take a rubber band(you need to pick a rubber band that is just right. Not too strong or too light) and tie it around your feet. Make sure that you don't bend your knees. A little bit bending is inevitable. Keep you right ankle at an angle of 1:30 (clock). Get the left ankle from the 1:30 postion to 7.30 position 15 times. Now, keep your right ankle at 4.30 and get you left ankle from 4.30 to 10.30 position 15 times. Repeat the same exercise for the right ankle. (Strengthen that too while you are at it. What the heck :)).

There are a few others, but the above two shld be good enough.

To get the sense back (Left ankle sprain assumed):

1) Stand on you left foot with the right foot in the air for a minute.
2) Now, close your eyes and stand on the left foot for a minute.
3) Stand on your left foot and through a ball to a wall and catch it for a minute.

Your ankle will be freakin' tired by the time you finish the above ;). Do the above couple of times a day. Once you get back to sports/running, make sure that you wear an ankle brace to be on the safer side for as long as you like.

Answer 3

if it were broken it would actually heal up strongerm but with a sprain you won't be back to 100% for a while. i've sprained each ankle twice and they don't really work all that great anymore. you can still run, sprint or jog but when it comes to stuff like hard maneuvering or sudden stop and go then it becomes painfully evident.

Answer 4

A sprained ankle will always remain sprained. It will never get back to 100%. But over time it will heal enough for you to get back to normal activities.

Answer 5

I think you'll be fine. I sprained my angle about 2 months ago the EXACT same way you did and it took me about a month to recover and now i'm starting to run again. and this time, i'm very careful about stretching and warming before i run. I do feel like sometimes my ankle bothers me a little bit but i'm sure that you'll fine as long as you make sure you rest and cure it before running again and once you've recovered, jog very carefully!!!

Answer 6

You should really use an ankle brace for a couple of weeks until you "feel" more confident on it.

Yes, there's a big chance you could reinjure it.

Answer 7

make sure you let it heel COMPLETELY I sprained my ankel not so long ago and as soon as the pain went down a little I went back to playing sports and now whenever I run my ankel hurts me a lot
just put ice on it and if it hurts to walk USE crutches and put a ace bandage on it that helped mine a lot !
good luck