Injuries frustrate athletes. The mental effects can outweigh the functional limitations and pain. What can we expect after an ankle injury?
First, I reposted an old piece I wrote about ankle injury prevention. "An ounce of prevention is worth a pound of cure."
Next, recovery depends on the extent of injury but also on us.
You progress through range of motion exercises, stretching, strengthening, and balance and control exercises.
When should you start rehab? Michigan Medicine recommends,
"Start rehab with range-of-motion exercises in the first 72 hours after your injury. Continue with further rehab, including stretching, strength training, and balance exercises, over the next several weeks to months."
Sensory input is altered (nerve damage) early after ankle injury. Braces help correct that. Here is a comprehensive review of the benefits of ankle rehab including bracing. "The use of ankle taping and bracing has proprioceptive, mechanical, and injury-protection benefits and causes minimal to no performance decrements." I've shared previously that bracing (e.g. laced braces) is superior to taping.
How do you start? Increase range of motion, "Trace the alphabet with your toe, which encourages ankle movement in all directions. Trace the alphabet 1 to 3 times."
Add towel curls. "While sitting, place your foot on a towel on the floor and scrunch the towel toward you with your toes. Then, also using your toes, push the towel away from you."
Progress to stretching and strengthening exercises outlined in the above article.