What Helps Recovery?
Depending on the severity of the sprain, your ankle may hurt for a month or more. Once healing is well underway, however, your doctor may suggest exercises to strengthen the ankle. If swelling results, ice and elevation can help control it.
Exercise Your Ankle
Talk with your doctor before starting to exercise your ankle. If your doctor agrees, increase flexibility by doing your ABCs. Use your foot to spell out the alphabet in the air. Later you may want to try the strength-building exercise below.
- Sit on the ground with the injured ankle straight in front of you.
- Bend your other leg.
- Place an elastic band or tubing around the foot of the ankle you sprained.
- Slowly point and relax your toes.
Control Swelling
As you return to normal activities, your ankle may swell—especially after exercise or by the end of the day. Control this late-stage swelling with ice and elevation. Think of it as an excuse to put your feet up. Raise your ankle above heart level and apply ice or a cold pack, such as a bag of frozen peas, to the swollen area.
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