Content

• Steps
• Method 1 of 3: How to prevent the injury from getting worse in the first 72 hours
• Method 2 of 3: How to Do Strengthening Exercises 72 Hours After Injury
• Method 3 of 3: Nutrition to strengthen your ankle
• Warnings

Ankle sprains are likely to take a few days on the couch. During this time, the ankle may weaken. Fortunately, there are ways to strengthen your ankle after it heals. However, before you start strengthening your ankle, you must first immobilize it for 72 hours, otherwise the injury may worsen. Read the information below to find out more.

Steps

Method 1 of 3: How to prevent the injury from getting worse in the first 72 hours

1. 1 Protect your ankle. During the first 72 hours after injury, you should try to protect your ankle as much as possible to reduce the likelihood of further injury. If you have a medical boot or splint on hand, secure your ankle. You can learn how to make your own tire by clicking here. After 72 hours, you can begin to rebuild your ankle (see Method 2).
   • Use crutches if you have them, rather than trying to walk on your injured leg.
2. 2 Get enough rest. It is necessary not only to protect the ankle, but also to try to immobilize it. The only way for the ankle to begin to heal is to not put pressure on it. Sit on the couch or lie in bed and your body will begin the process of repairing your ankle. When you are immobile, the body can focus on repairing the injured parts of the ankle.
   • Take a couple of days off from work or school and watch your favorite TV shows you missed while your ankle heals. If you need to go to work or school, use crutches to walk around to avoid stepping on your ankle.
3. 3 Apply ice to your ankle to reduce pain and swelling. Ice should be applied to the ankle as soon as possible after the injury. The coldness coming from the ice will reduce blood flow to the area, which will make your ankle less painful and the swelling will begin to subside. Apply ice to your ankle for at least 10 minutes, but do not hold for more than 30 minutes. If you hold it for less than 10 minutes, you will not notice a tangible result, and if you hold it for more than 30 minutes, you can damage your skin.
   • Use an ice pack or container wrapped in a towel. Do not apply ice or cold compress directly to the skin, as it can burn the skin and cause frostbite.
4. 4 Apply a pressure bandage to the ankle within 48 to 72 hours after the injury. Wrap a bandage around your ankle to reduce swelling and limit the movement of your ankle. You can use whatever bandage is close at hand, although the most common use of ankle sprains is elastic bandages and tubular compression bandages. To find out how to properly wrap the bandage around your ankle, click here.
5. 5 Keep your ankle lifted. Keeping your ankle raised will also help reduce swelling and speed up the healing process. Whenever you sit down or lie down, put something under your ankle. When the ankle is elevated, the blood supply to the area decreases and it swells less. To do this, you need to either sit in a chair or go to bed:
   • In a chair: Support your ankle so that it is above hip level.
   • In bed: Support your ankle so that it is above the level of your heart.
6. 6 Do not apply heat to your ankle. In the first 72 hours after injury, heat has the opposite effect of ice; heat will increase blood flow to the area, making the pain and swelling worse. For this reason, it is important to avoid exposure to heat for the first 72 hours after injury. Do not take a bath or hot tub, or apply a hot compress to your ankle.
   • After 72 hours, you may already be applying some heat to your ankle to help relax it enough for you to try some strengthening exercises.
7. 7 Avoid drinking alcohol for 72 hours after the injury. While drinking a beer or a glass of wine to forget about the pain may be your only desire, you should try to avoid drinking alcohol for the first three days after your ankle sprain. Alcohol can slow down the healing process and also lead to increased bruising and swelling.
8. 8 Do not run and avoid any other physical activity. While you might want to get back to the playing field or go for a run to blow off some steam, it is very important to avoid physical activity for at least three days after your injury.
   • If you start exercising before your ankle heals, you can injure it even more and take longer to recover.
9. 9 Don't massage your ankle. Massage can cause increased bruising and swelling of the ankle. Wait at least 72 hours before rubbing your ankle. However, after 72 hours, lightly rubbing the ankle will help restore mobility again.

Method 2 of 3: How to Do Strengthening Exercises 72 Hours After Injury

1. 1 Stretch your leg towards your body. The term dorsiflexion refers to flexion of the foot towards the body to increase the elasticity of the ankle during movement. It also helps to strengthen the muscles around the ankle. For this exercise:
   • Secure a rubber band or towel to a stable attachment (such as a table leg) and tie it into a loop. Get into a sitting position with your legs extended as far away from the mount as possible.
   • Secure the loop of a bandage or knotted towel around your leg. Stretch the expander or towel by extending your fingers towards your body. Hold this position for 5 to 10 seconds and then release.
   • Repeat this exercise 10 to 20 times on both ankles. It is important to train both ankles to keep them both strong.
2. 2 Do an exercise that involves pushing your feet away from your body. Plantar flexion is the medical term for moving the foot away from the body. This exercise helps to increase the downward range of motion in the ankles. To do this exercise:
   • Wrap a towel or band around your lower leg so that it snaps into the ball of your foot. Grasp the ends of a towel or bandage and extend your leg in front of you.
   • Move your toes away from your body so that your foot is as far away from where you are sitting as possible.Pull your toes as far away from your body as possible, but stop if you feel pain.
   • Hold this position for 10 seconds before releasing your fingers. Do this 10-20 times with both ankles.
3. 3 Train your ankle turns inward. Inversion is the process of rotating the ankle inward towards the middle of the body. To do this, you will need to secure a rubber band or towel with one edge to something stable, such as the leg of a sofa or table. Tie the ends of a rubber band or towel together to form a circle. For this exercise:
   • Sit with your legs extended in front of you. The ankle should be parallel to the leg of the table or sofa that you are using to support the expander. Place a band or towel over the top of your foot.
   • Rotate the ankle and foot towards the other leg, stretching the expander or towel and creating resistance.
   • Hold this position for 10 seconds. Repeat this exercise 10 to 20 times with both ankles.
4. 4 Move your ankle away from your body. Eversion is strengthening the inside of the ankle by moving the ankle away from the center of the body. This exercise is the opposite of inversion. Secure a towel or expander to something stable, such as a table leg. Tie the other end of the expander or towel to form a large loop. For this exercise:
   • Sit with your legs extended in front of you. Place the loop of a band or towel over your leg so that it locks onto the inside of your foot.
   • Extend your leg and toes so that they point up and away from your body, keeping your heels on the ground. Hold this position for 10 seconds, then release.
   • Repeat this exercise 10 to 20 times with both ankles.

Method 3 of 3: Nutrition to strengthen your ankle

1. 1 Increase your calcium intake. Calcium helps to strengthen bones and prevents them from breaking. If the body has sufficient reserves of calcium, then the injured ankle will recover faster on its own and will remain strong after healing. You can take a calcium supplement daily, or you can eat calcium-rich foods. These products include:
   • Dairy products: skim milk, yogurt, and cheese.
   • Broccoli, okra, kale and beans.
   • Almonds, hazelnuts and walnuts.
   • Sardines and salmon.
   • Apricots, figs, currants and oranges.
2. 2 Eat more phosphorus-rich foods. Phosphorus is an essential nutrient that, together with calcium, builds and maintains bone strength. It can also reduce muscle pain and is essential for the growth, maintenance, and repair of tissues and cells. You can take a phosphorus supplement, or you can get phosphorus from food you eat. These products include:
   • Pumpkin and squash seeds.
   • Cheese: Romano, Parmesan and goat cheese.
   • Fish: salmon, whitefish and cod.
   • Nuts: Brazil nuts, almonds and cashews.
   • Pork and Lean Beef.
   • Tofu and other soy products.
3. 3 Increase your vitamin D intake. Vitamin D helps the body absorb and use calcium and phosphorus. In turn, these two nutrients, as mentioned above, are involved in building, maintaining and repairing bones. With an ankle sprain, having enough calcium and phosphorus will help your recovery, so it will be beneficial to increase your daily vitamin D intake. The easiest way to get vitamin D is to spend some time in the sun, as the body absorbs vitamin D through sunlight. You can also eat these foods:
   • Salmon, mackerel and canned tuna.
   • Egg yolks and milk fortified with vitamin D.
   • Mushrooms that have been exposed to ultraviolet light.
4. 4 Increase your vitamin C levels. Vitamin C helps the body produce collagen. Collagen helps repair the tendons and ligaments that are injured when the ankle is sprained.Taking vitamin C on a daily basis will also strengthen your immune system, which maintains overall health while the body is focused on rebuilding the ankle. You can take vitamin C supplements, or you can eat foods rich in vitamin C. These include:
   • Yellow and red bell peppers.
   • Guava, kiwi and strawberries.
   • Dark leafy vegetables: kale and spinach.
   • Broccoli.
   • Citrus fruits: oranges, grapefruits and lemons.

Warnings

• If your ankle does not heal 6 weeks after injury, seek medical attention.