Ankle Sprains: Rethinking Recovery and Embracing Movement

Ankle sprains are one of the most common injuries, affecting individuals of all ages and activity levels. Traditionally, the go-to approach for treating ankle sprains has been the RICE protocol (Rest, Ice, Compression, Elevation). However, recent developments in sports medicine have led to a shift in perspective, encouraging early movement and progressive strengthening to optimize recovery. In this blog post, we'll explore the updated approach to ankle sprains, emphasizing the importance of early movement, debunking the RICE protocol, and outlining strategies for strengthening and stabilizing the ankles and hips to prevent future injuries.

Rethinking Recovery:

The conventional wisdom surrounding ankle sprains has long advocated for rest and immobilization as the primary means of recovery. However, emerging research suggests that early movement and activity actually promotes better outcomes and faster healing.

Debunking the RICE Protocol:

The RICE protocol, once considered the gold standard for treating acute injuries like ankle sprains, has recently come under scrutiny. Dr. Gabe Mirkin, the physician who coined the term RICE in 1978, has recanted his recommendation for rest and ice, stating that both may delay healing and impair long-term recovery.

Embracing Early Movement:

Instead of immobilizing the injured ankle, you should aim to establish early movement with light exercise to promote blood flow, reduce swelling, and prevent stiffness. Gentle range of motion exercises, ankle circles, and toe raises can help maintain mobility and prevent muscle atrophy during the initial stages of recovery.

Progressing into Strengthening and Stabilizing:

As the initial acute phase of the injury subsides, it's essential to transition into a progressive strengthening and stabilization program to rebuild strength, mobility, and proprioception in the ankle and surrounding muscles.

Balance and Proprioception Exercises: Incorporate balance and proprioception exercises such as single-leg balance, wobble board drills, and training on uneven surfaces to improve ankle stability and joint awareness.

Ankle Strengthening Exercises: Focus on strengthening the muscles surrounding the ankle, including the calf muscles (gastrocnemius and soleus), peroneal muscles (outside of your shin), and anterior tibialis (front of your shin). Exercises like calf raises, ankle dorsiflexion and plantarflexion, and weight shifting can encourage strengthening of the affected area.

Hip Strengthening Exercises: Don't forget about the hips! Weakness in the hip muscles can contribute to poor lower limb alignment and increase the risk of ankle sprains. Incorporate hip strengthening exercises such as hip bridges, wall clamshells, and kickstand hip hinges to improve hip stability and alignment.

Gradual Return to Activity:

As you progress through your rehabilitation program, gradually reintroduce functional activities and sports-specific movements to prepare your ankle for a safe return to activity. Start with low-impact activities and gradually increase intensity and duration as your strength and stability improve.

In conclusion, the traditional approach to treating ankle sprains with rest and immobilization is evolving. Instead, embrace early movement and transition into a progressive strengthening and stabilization program can optimize recovery, reduce the risk of reinjury, and promote long-term ankle health. Consult with Bend Movement Physical Therapy in Richmond/Henrico for personalized guidance and recommendations based on your specific injury and rehabilitation needs!