How to Strengthen Weak Ankles After a Sprain

Synovial joints are the most common type of joint we have, and while they vary in type they all carry certain traits. All of these joints have a layer of articular cartilage, synovial fluid (a viscous material that separates and lubricates surfaces), and a thin membrane that covers joint surfaces. Your ankles are a synovial joint (hinged, specifically) and are vital to walking by helping to take the full weight of your body and allowing for a wide range of motion in your feet as you move.

Joints are also common places for injuries, and sprained ankles are among the most common. This damages the ligaments in this joint (stretches and tears), leading to stability and strength issues that can compromise doing anything on your feet. The process of healing from this injury needs to be handled carefully to improve strength, stability, and range of motion, so let’s find out how to accomplish this safely.

If you live in the Fort Worth or Weatherford, Texas area and you’re struggling with a sprained ankle, Drs. Gary Driver, Glen Beede, Gregory Jaryga, and their dedicated medical team at Trinity Foot and Ankle Specialists can help you get back on your feet.

Causes and symptoms for sprained ankles

The ligaments often stretch and tear as a result of rolling or twisting the ankle, which is frequently caused by falling or tripping, loss of balance, landing awkwardly or incorrectly after jumping or playing sports that raise the risk of twisting or rolling. The grade of injury indicates the extent of the damage to the ligaments and ranges from small tears or stretching to a complete tear from the joint.

Depending on the amount of damage, symptoms may include pain, tenderness, bruising, swelling, and difficulty putting weight on the affected ankle.

Methods of rebuilding strength and stability

Physical therapy will be an important part of rehabilitating the damage from a sprained ankle, whether or not the injury was bad enough to warrant surgery. These are some ways to strengthen the ligaments on the road to recovery:

Bracing methods

Protecting the alike as it heals is also a major priority, and there are multiple types of braces you can use while getting better (lace up, stirrup, elastic ankle, and elastic bandage), which add stability and reduce swelling in the early stages

Range of motion exercises

Getting a full range of motion back will be important during rehabilitation, and exercises to help in that goal include towel and tissue scrunches, knee motion, and ankle alphabet, which should be done up to five times a day.

Stretching techniques

After swelling and bruising are under control, proper stretchings, such as towel and standing calf stretches, heel raises, and one-leg balancing, will help restore function.

Strengthening methods

After stabilizing your ankle, it's important to focus on building strength. This can be achieved through elastic band push, pull, ankle out, and resistance exercises.

Balance exercises

Regaining balance and control will keep you stable on your feet, and basic balance, and pillow balance exercises, all of which can be done with your eyes open and closed.

All of these methods, along with guided regimens from our staff, can help you heal faster and get back to normal life pain-free. If you’re struggling with a sprained ankle, make an appointment with the talented team at Trinity Foot & Ankle Specialists today to heal safely and properly.