Physiotherapy Solutions for Ankle Sprains and Foot Injuries

Ankle sprains and foot injuries are common in India. They happen to athletes, older adults, and even kids. A small misstep can lead to pain and swelling, but the right physiotherapy can help recover.
 

What is an ankle sprain?

An ankle sprain occurs when the ligaments, bands of tissue that hold bones together, stretch too much or tear. Sprains can be mild, moderate, or severe. Read more about ligament injuries, and 5 effective treatments for ligament injuries.
 

Common causes of ankle sprains

• twisting the ankle while walking or running
• stepping on uneven ground
• falling or tripping
• playing sports like football, cricket, or badminton
• wearing improper footwear
• sudden changes in direction during movement
• weak or unstable ankle joints
   

Symptoms of an ankle sprain

• pain around the ankle
• swelling and bruising
• difficulty in walking
• stiffness or weakness
• tenderness when touching the ankle
• instability while standing or walking
   

What are foot injuries?

Foot injuries include fractures, tendonitis, plantar fasciitis, and stress injuries. These can happen due to accidents, excessive walking, or sports activities.
 

Common foot injuries in India

1. Fractures are broken bones due to falls, accidents, or sports.
2. Plantar fasciitis pain in the heel due to overuse or standing for long hours.
3. Achilles tendonitis pain in the back of the ankle due to running or jumping.
4. Flat feet issues and improper foot arch are causing pain in daily activities.
5. Stress fractures are tiny cracks in the bone due to repetitive stress.
6. Bunions are bone deformities causing swelling at the base of the big toe.
7. Heel spurs are calcium deposits causing heel pain.
    

Role of physiotherapy in recovery

Physiotherapy helps heal ankle sprains and foot injuries. It reduces pain, improves movement, and prevents future injuries.
 

When to start exercises for ankle sprains

Most people can start rehabilitation exercises within three days after an ankle injury if it is not severe. But there is no fixed timeline. Listen to your body and follow your doctor’s advice.

Rest is important for the first few days. Apply ice for 10 to 15 minutes every few hours. Never place ice directly on the skin. After three days, gradually start using the ankle and begin physiotherapy exercises.

Studies suggest that home exercises prescribed by a doctor can be as effective as supervised physiotherapy programs for non-athletes. To understand more about how physiotherapy helps in recovery, check out this guide.

Physiotherapy treatments for ankle sprains

1. Rest and ice therapy - Rest is essential. Applying ice reduces swelling.
2. Compression bandage - Wrapping the ankle supports the ligament and reduces pain.
3. Elevation - Keeping the leg raised helps reduce swelling.
4. Gentle stretching - Mild exercises restore movement.
5. Strength training - Improves muscle support and balance.
6. Balance exercises - Standing on one leg or using a balance board strengthens the ankle.
7. Manual therapy - Massage and joint mobilization help in healing.
8. Hydrotherapy - Exercises in water help relieve pain and improve movement.
9. Taping techniques - Physios use special tapes to support the ankle and reduce strain.
    

Types of exercises for ankle sprains

1. Range of motion exercises - helps maintain flexibility.
   • Ankle alphabet - trace letters in the air with the big toe.
   • Knee motion - move the knee side to side while keeping the foot flat.
   • Towel scrunches - use toes to grab a towel and scrunch it.
      
2. Ankle stretching exercises - stretches the Achilles tendon and improves flexibility.
   • Towel stretch - pull toes toward you using a towel.
   • Standing calf stretch - place the injured foot back and bend the other knee forward.
   • Heel raises - stand on toes and come back down.
   • One-leg balance - stand on one foot to build strength.
   • Wall stretches - stand with hands on a wall and push forward to stretch the ankle.
      
3. Ankle strengthening exercises - improve strength using resistance bands.
   • Elastic band push and pull - push and pull the foot against resistance.
   • Ankle out and in - move the foot outward and inward using a band.
   • Toe curls - grip small objects with toes to strengthen muscles.
   • Heel walks - walk on heels to strengthen ankle stability.
      
4. Balance and control exercises - improve stability and prevent future injuries.
   • Basic balance - stand on the injured foot.
   • Balance with eyes closed - removes visual reference to challenge balance.
   • Pillow balance - stand on a soft pillow to test stability.
   • Wobble board exercises - standing on a balance board challenges ankle control.
      

Physiotherapy solutions for foot injuries

1. Cold and heat therapy - cold reduces swelling, and heat relaxes muscles.
2. Ultrasound therapy - deep heating improves blood flow and speeds up healing.
3. Customized exercises - foot stretches improve flexibility and reduce pain.
4. Footwear guidance - using proper shoes prevents further damage.
5. Electrical stimulation - relieves pain by relaxing tight muscles.
6. Gait training - correcting walking posture to prevent future injuries.
    

Use of ankle braces

Ankle braces provide stability during healing. Doctors may prescribe:

• Lace-up ankle braces - for mild support.
• Stirrup ankle braces - to limit movement.
• Elastic ankle braces - for gentle compression.

Short leg casts may be used for 2-3 weeks in severe cases.

Repeat sprains and surgical options

People with repeated ankle sprains may need surgery. Surgery can provide long-term relief and lower the risk of future injuries.

Benefits of physiotherapy

• faster recovery
• less pain and swelling
• improved mobility
• reduced risk of future injuries
• better strength and stability
• improved joint coordination
• enhanced overall foot and ankle function

When to visit a physiotherapist?

See a physiotherapist if:

• Pain lasts more than a few days
• Swelling does not reduce
• Walking becomes difficult
• The foot or ankle feels weak
• There is a recurring injury
• Difficulty in bearing weight on the injured foot
• Persistent stiffness and discomfort

Learn more about physiotherapy exercises for pain relief here.

Home remedies for mild injuries

1. Rest - avoid putting pressure on the injured foot.
2. Ice therapy - use an ice pack for 10-15 minutes.
3. Compression - wrap the area with an elastic bandage.
4. Elevation - keep the foot raised with a pillow.
5. Gentle massage - improves blood flow and reduces pain.
6. Epsom salt soak - soaking the foot in warm water with epsom salt can relax muscles and reduce pain.

Preventive measures

• warm-up before exercise
• wear proper shoes
• avoid walking on uneven surfaces
• strengthen the ankle and foot muscles with exercises
• listen to your body, do not ignore pain
• avoid sudden movements that strain the ankle
   

Conclusion

Ankle sprains and foot injuries are common but treatable. Physiotherapy plays a key role in recovery. It reduces pain, strengthens muscles, and prevents future problems. Following proper care and exercises can keep feet healthy and strong. If pain persists, consulting a physiotherapist is the best option. Explore TruePal’s physiotherapy services to get expert care and guidance for a faster recovery.

FAQs

1. Is physiotherapy effective for ankle ligament tears?

Most people who have ankle ligament damage should heal entirely with treatment. In extreme circumstances, such as a grade three injury, the physiotherapist may suspect a fracture or dislocation and refer you to your GP. In this instance, therapy and recovery will take longer.

2. How can you exercise a sprained ankle?  

Create a loop in one end of an exercise band or hold both ends of the band with one hand. Place the loop around the outer part of your injured foot and step on the band with the other foot. Push your affected foot outwards against the band and count to 10 as you gently return your foot to the center.

3. What makes a sprained ankle recover faster?

 For the first 24 hours, use RICE (rest, ice, compression, and elevation), but beyond that, range-of-motion exercises will assist in strengthening the ligaments. Improving balance and ankle strength will provide the highest chance of complete recovery.

4. Can walking on a sprained ankle worsen it?

Begin with short, slow walks, gradually increasing the speed and distance as your ankle improves. The faster you walk, the harder everything has to work, and the more likely you are to irritate the damaged areas. Fast walking is more likely to irritate your ankle compared to leisurely walking.