Thread: Post-sprained ankle help!

A few weeks ago, I sprained my ankle in a rather impressive manner (when I took my shoe off I and the people with me were much surprised to find that it has swelled to the size of a grapefruit! Eek!), and now it is rather stiff, and not as flexible as it used to be.

It mostly feels as if the tendons on that side are stiff and rather inflexible and un-bendy, and it's difficult to turn my ankle in certain ways, and keeping it flat on the floor while squatting is mostly a no-go at this point.

I was just wondering if anyone had any tips on how to stretch or exercise it to get it back to somewhere around how it used to be?

:) Any help would be useful!
Thank you very much in advance!

I've had three sprained ankles in two years. What I learned:

1. STAY OFF IT AS MUCH AS POSSIBLE until it stops hurting. I've resprained more than once. In fact I've probably re-sprained more than original sprains!
2. ICE IT AS MUCH AS POSSIBLE. NSAIDs (advil, etc) can help too.
3. VERY CAREFULLY draw the alphabet, lower and upper case, with your toes in the air. Do it SLOWLY. There is strength in the sloth. Do this a few times a day.
4. Depending on how it was sprained, you can also try lifting up on your foot/toe very carefully - start on both feet, then when it feels right try one foot. Brace yourself in a doorway while doing this. Stop if there is pain. You can also lower your weight onto that foot as well in the same way.
5. Consider a physical therapist to show you exercises that will strengthen the muscles and increase your range of motion - there are probably 30 exercises you could do depending on what you did.
6. Wear ankle or higher boots while it heals to support your ankle. But don't rely on them - you need to strengthen and support that booger at the same time.

Good luck!

I have lots of experience with ankle probs. I developed a bone spur after I sprained my ankle. If you are still having probs go to an ankle specialist for an xray.hope you are better by now though!

You should see a doctor and see if there is something else going on like a torn ligament, hairline fracture, etc. If not, maybe you can get some physical therapy.

yes to all the above, i had a hairline ankle fracture and before that, one in the outside metatarsal. i know you are PISSED that you can't dance the way you want to---but ---take it easy. After my broken ankle----it took a long time before i could wear heels and not have my foot swell. I started using my foot too soon and it took alot longer to have it be totally healed. Walking around (like around your block ) with hiking boots(ankle support) will be good when it gets a little better. That way you can be careful of how you are using your foot. Cause when you start to dance-----you can't pay attention to that. Support hose helps support the feet and ankle also. it's time to work on your zills and sew things that need to be fixed.

I badly tore the large triangular tendon my inner right ankle years back and limped for nigh on 2 years. I did dance with lots of support and am at the present wearing it once more. My doctor did not refer me to physio( within 3 months) in time and I had to go private until I saw a specialist then I attended the NHS local ankle clinic for intensive physio. You need ( say the physios) to get remedial help from 24 hours on.