What to Do When You Suffer an Ankle Sprain

What to Do When You Suffer an Ankle Sprain

By Joe Ruzich, PT December 15, 2015

Ankle sprains are one of the most common joint sprains that I see in my practice.  Ankle sprains occur usually by the rolling of the ankle inwards past its normal movement.   If not properly treated, these common joint sprains can mean a lifetime of problems.  An ankle sprain involves damage to the ligaments of the ankle, typically one or more of the three outside ligaments.  The sprain may vary in severity from minor to severe.  With a mild sprain (Grade 1), the ligament is mildly stretched and will result in little swelling or bruising.  There may be some tenderness along the outside of the ankle.  A moderate sprain (Grade 2), the ligaments have been partially torn and results in increased swelling, bruising, loss of movement, and trouble putting weight through the foot.  A severe sprain (Grade 3) involves a complete tearing of the one or more of the ligaments. Symptoms will include the above plus feelings of instability and great difficulty putting weight through the foot.

 

Immediate Care

The first thing to do when you suffer an ankle sprain is to stop your activity immediately and assess the severity of the injury. If the ankle sprain is mild to moderate, elevate the ankle and apply a light compression wrap to minimize the swelling.  You can apply ice for a short period of time immediately after the injury.  I would recommend applying ice no longer than 10 minutes initially, then removing it for 20 minutes, and and only repeating once more.  You should not ice more than 8 hours after the injury.  The effectiveness of ice has been called into question in recent studies (see my previous blog Why RICE Treatments May Not Be the Answer for Ligament Sprains).  If the ankle sprain is severe, you should seek medical attention immediately to rule out a fracture.   Do not take anti-inflammatory medication (ibuprofen or Aleve) as these medications have been shown to slow down the healing of ligament sprains.

 

Early Movement is Key

If the ankle sprain is a grade 1 or 2, early movement is key to proper healing.  This should start within 48 hours of the injury. Prolonged immobilization can actually delay healing. Here are some stretches/movements you can do 3-4 times a day:
1.  Alphabet- Trace the capital letters of the alphabet with the injured ankle A-Z.
2. Circles- Make circles clockwise and counterclockwise with the ankle for 15 repetitions.
3. Achilles stretches- Use a towel to pull back on toes and stretch the Achilles tendon.  Hold for 5 seconds and repeat 10 repetitions.
4. Standing Calf Raises- Start this once you can put full weight on the ankle.  Do this by raising up on your tip toes and then back down.  Start with 10 repetitions and work up to 30.  Do this with two legs and work up to a single leg.
*Discontinue any of the above exercises if they are painful.

 

Balance and Proprioception

Once you are able to walk normally, it is important to develop the ankle’s ability to balance and control its movement.  This is done through a process called proprioception training, which refers to your brains ability to know what position your ankle is in.  After an ankle sprain, the small nerve endings in the ankle which convey information to the brain about position are damaged.  This affects your ability to maintain your balance and ankle control. Without correcting this problem you are likely to sprain your ankle again and repetitive ankle sprains can lead to an unstable ankle and the need for surgery. Here are several activities you can do to improve this ability:

1.  Stand on one leg and try to keep your balance, use support if needed.  Start with 15 seconds for 3 repetitions and work up to 1 minute.
2. Stand on one leg with your eyes closed and try to keep your balance, us e support as needed.  Start 15 seconds for 3 repetitions and work up to 30 seconds.
3. Stand on one leg on a pillow or piece of foam to challenge your balance.  Start 30 seconds 3 repetitions and work up to 1 minute.
4. Single leg windmills- Stand on one leg and hold opposite hand in the air.  Bend forward and try to touch the opposite hand to the floor and return to an upright position keeping your balance.

 

Chronic Ankle Instability

After an ankle sprain, if full motion, strength, and balance/proprioception is not restored you are prone to re-injury.  About 30-40% of people who sustain ankle sprains suffer another episode within 6 months.  This can cause additional damage to the ligaments and cartilage resulting in further pain and possible early arthritis.

 

What Else Can You Do?

Proper initial treatment and rehabilitation of an ankle sprain is vital to minimize the chance of further problems. Evaluation by a physical therapist to determine the severity of the problem followed by an appropriate treatment plan is your best option. This is a simple and affordable way to ensure you recover fully. If you have sprained your ankle call 719 568 9790 today and ask about our specially discounted Ankle Sprain Outreach program. No doctor referral required.

As we age, maintaining health and independence becomes a top priority. Strength training, a type of resistance exercise often overshadowed by cardio or flexibility exercises, is a cornerstone of healthy aging. Whether you’re in your 30s or 80s, incorporating strength training into your routine can help you live a longer, more vibrant life. Here’s why everyone needs to embrace strength training and how to overcome common barriers to getting started.

1. Avoiding Frailty

Frailty, marked by reduced strength, endurance, and physical function, is a growing concern with age. According to the National Institute on Aging, frailty increases the risk of falls, disability, and hospitalization. For women, who face a higher risk of osteoporosis, frailty can also lead to fractures with prolonged recovery. Strength training combats frailty by building muscle mass and bone density. 

A 2021 study in the Journal of Clinical Medicine found that resistance training significantly improved muscle strength and reduced frailty markers in older adults. For women, this is especially critical, as stronger muscles and bones reduce the risk of osteoporotic fractures. Exercises like weightlifting, bodyweight workouts, or resistance bands enhance physical resilience, making daily tasks like carrying groceries or climbing stairs safer and easier.

(Want to know more about osteoporosis and PT’s role in it’s prevention and treatment? Check out our previous article for more information: Osteoporosis, Osteopenia, and Physical Therapy

2. Staying Able to Do the Things You Love

Strength training ensures you can keep enjoying activities like gardening, hiking, or playing with grandkids. According to an article in Harvard Health Publishing, muscle strength can begin to decline by about 1-2% per year after age 35 due to sarcopenia, also known as age-related muscle loss. This muscle loss accelerates as our bodies age. This loss can limit your ability to perform daily tasks or pursue hobbies, particularly for women who may experience accelerated muscle loss during menopause due to declining estrogen levels. 

Regular strength training preserves functional capacity, and benefits multiple domains of health. A  2019 study published in Frontiers in Physiology showed that resistance exercise not only improved musculoskeletal health, but also helped patients manage chronic conditions like cardiovascular disease and diabetes (Mcleod et al., 2019). Older adults who participated consistently in resistance strength exercise maintained better mobility, overall health, and independence than those who did not. Additionally, the same study found that those using light weight or only body weight while strength training was just as effective as heavy weights (McLeod et al., 2019). The most important factor of strength training for healthy aging is finding a routine that is suited to your body and your ability. A consultation with a physical therapist can help you find the right routine and guide you through proper exercise form to ensure your exercise is preventing injury, not causing it.  Strength training empowers you to stay active, healthy, and independent.

3. More Muscle Mass Equals Improved Blood Sugar Control

Building muscle isn’t just about strength—it’s about metabolic health. Muscle tissue helps regulate blood sugar by improving insulin sensitivity, which is vital for preventing or managing type 2 diabetes, a condition more prevalent with age (Mcleod et al., 2019). Increased muscle mass enhances glucose uptake, reducing blood sugar spikes. This is particularly important for women, who may face increased risks for diabetes complications. Researchers have found that  resistance training improved glycemic control in older adults with type 2 diabetes (Mcleod et al., 2019). In their review of resistance exercise and blood sugar management, resistance exercise performed for 8 weeks resulted in clinical improvements in A1C management and improvements in insulin resistance. These findings are relevant not just to individuals living with diabetes, but also those with insulin resistance, metabolic disorders, or a family history of diabetes. More muscle mass means greater glucose storage capacity, supporting overall metabolic health. Even moderate strength training, like lifting weights twice a week, can make a significant difference.

Common Barriers to Starting Strength Training

Despite its benefits, many hesitate to start strength training. Here are common barriers and solutions:

  • Lack of Knowledge: Many feel intimidated by unfamiliar exercises. 
    • Solution: Start with simple bodyweight moves like squats or push-ups. Online resources from the American Council on Exercise (ACE) offer free beginner guides, or consult a certified personal trainer for a tailored program.
  • Fear of Injury: Older adults, especially women with lower bone density, may worry about getting hurt. 
    • Solution: Begin with low weights or resistance bands under professional guidance. A 2018 study in Journal of Strength and Conditioning Research confirms supervised strength training is safe and effective for all ages when done correctly.
  • Time Constraints: Busy schedules can make exercise feel daunting. 
    • Solution: Short, 20-minute strength workouts 2-3 times per week still deliver impactful benefits, per American College of Sports Medicine guidelines.
  • Gym Intimidation: Gyms can feel overwhelming for beginners. 
    • Solution: Try home workouts with minimal equipment or join small group classes for older adults, which foster a supportive environment. Women-only classes can also provide a comfortable starting point.

Getting Started with Strength Training

To reap the benefits, aim for 3 sessions per week. Focus on compound movements—exercises that work multiple muscle groups at once, like squats, deadlifts, lunges, assisted pull-ups, and pushing-pressing motions. These maximize efficiency and functional strength. Start with light weights, resistance bands, or bodyweight exercises, gradually increasing intensity.

Safety Tip: Deadlifts, a powerful and functional movement, we commonly integrate this into out-patient rehabilitation strategy, but it does require proper technique to avoid injury. Begin with no weight, using a broomstick or similar tool to master form under a skilled coach’s guidance before adding weight. This is especially important to protect against lower back strain or injury.

Always consult a healthcare provider before starting a new exercise program, especially if you have chronic conditions like osteoporosis, chronic low back pain or shoulder problems. If you do struggle with any of these, one of our physical therapists can design a program tailored to your needs, and we’re here to support you every step of the way. If you are free from chronic conditions or pain a skilled coach or trainer can also be a great fit to get you started safely.

Strength training isn’t just for bodybuilders—it’s for everyone who values aging gracefully, staying active, and feeling their best. By building strength now, you’re investing in a healthier, more independent future.

References:

Harvard Health. (2023, February 14). Age and muscle loss. https://www.health.harvard.edu/exercise-and-fitness/age-and-muscle-loss

Mcleod, J. C., Stokes, T., & Phillips, S. M. (2019). Resistance Exercise training as a primary Countermeasure to Age-Related Chronic Disease. Frontiers in Physiology, 10. https://doi.org/10.3389/fphys.2019.00645

Talar, K., Hernández-Belmonte, A., Vetrovsky, T., Steffl, M., Kałamacka, E., & Courel-Ibáñez, J. (2021). Benefits of Resistance training in Early and late Stages of Frailty and sarcopenia: A Systematic Review and Meta-Analysis of Randomized Controlled Studies. Journal of Clinical Medicine, 10(8), 1630. https://doi.org/10.3390/jcm10081630

Request An Appointment

Please fill out this form and
we will contact you about scheduling.