After suffering an ankle sprain, it’s important to start the recovery process right away. We recommend the following flow chart for managing an injury:
Let’s breakdown each of those suggestions:
Ice immediately after injury.
Ice no longer than 15 minutes at a time, with at least 20 minutes between sessions. Ice cube or chips can be placed directly on the skin when taken from a cooler. If you are using ice from the freezer or a chemical ice pack, use a towel to create a barrier for your skin.
Newer studies on tissue healing emphasize the importance of the inflammatory process. Ice should be used in the first 24-72 hours following an injury for pain management.More specific recommendations on continued cryotherapy should be made on a case-by-base basis.
Should you still RICE?
Rest, Ice, Compression, Elevation has been the go-to suggestion for decades when it comes to acute injury management. Under more recent scrutiny, evidence for RICE remains inconclusive and should be determined on an individualized basis. Typically, it has been recommended for first 4-5 days following an acute injury.
It’s important to note that new studies are beginning to support active range of motion and supported movement early on, when compared to absolute rest, for ankle sprains of either a Grade I or II.
Once fracture ruled out, weight bear as tolerated
A.Kerkhoffs et al conducted a systematic review involving 22 studies, which concluded there was a significant benefit to weight bearing as tolerated compared to non-weight- bearing cast immobilization. Start with crutches and a well-fitting ankle brace. Focus on normalizing your gait, or walking patterns. If you are unable walk without a limp, use those crutches! Poor mechanics can complicate your recovery.
If in doubt, see a physician.
Imaging, like x-rays or an MRI, may be recommended for severe injury to rule out fracture and determine treatment plan. Surgery may be necessary for Grade III ankle sprains.
Schedule an appointment with a physical therapist or athletic trainer!
As soon as possible, connect with a rehab specialist. Both physical therapists and athletic trainers will be able to guide you through a personalized recovery protocol.
Every injury is different. The needs of the athlete dramatically influence the goals for rehabilitation- the range of motion needed for classical ballet versus downhill skiing, for example! By working with a clinician, you can ensure a smart transition back to the sports and activities you love.
