Introduction

When you twist or roll your ankle, the ligaments around the ankle joint can get stretched or torn, leading to a sprained ankle. It’s a common injury that can happen during physical activities such as sports, hiking, or even walking on an uneven surface. Sprained ankles can range from mild to severe, but the question remains: can you walk on a sprained ankle? This article aims to provide guidance on what to do and what not to do when dealing with a sprained ankle.

The Dos and Don’ts of Walking on a Sprained Ankle

The recommended activity level for a sprained ankle depends on the level of sprain you have. Mild sprains are usually treated with self-care measures such as rest, ice, compression, and elevation. However, moderate to severe sprains may require immobilization or surgery. It’s crucial to consult a healthcare provider to determine the extent of your injury and the appropriate treatment plan. Here are some guidelines on what to avoid when walking on a sprained ankle:

• Avoid putting too much weight on the injured ankle
• Avoid activities that cause pain or discomfort
• Avoid high-impact activities such as running or jumping
• Avoid wearing improper footwear that can worsen the injury

Most importantly, listen to your body. If walking or any other activity causes excessive pain or swelling, stop immediately and seek medical attention.

Is Walking on a Sprained Ankle Beneficial or Harmful?

There are two schools of thought on how to treat a sprained ankle: the rest approach and the mobilization approach. The rest approach suggests complete immobilization of the injured ankle to allow for proper healing. The mobilization approach, on the other hand, suggests early mobilization to prevent complications associated with immobilization, such as muscle weakness, joint stiffness, and decreased range of motion. While both approaches have their advantages and disadvantages, research suggests that a moderate level of mobilization may be more beneficial than complete immobilization.

The potential benefits of walking on a sprained ankle include improved blood flow, reduced swelling, and faster healing time. However, walking on a sprained ankle can also be harmful if not done correctly. Walking too soon or too much can further damage the ligaments and delay the healing process. Therefore, it’s crucial to follow the appropriate guidelines and seek medical advice before engaging in any activity.

5 Exercises to Help You Walk on a Sprained Ankle

In addition to rest and proper immobilization, exercising the ankle can help improve mobility, stability, and strength. Here are five exercises that can help alleviate pain and improve mobility:

• Ankle Circles: Sit on a chair and slowly move your ankle clockwise and counterclockwise. Repeat 10-15 times.
• Calf Raises: Stand on your toes and slowly lift your heels up and down. Repeat 10-15 times.
• Ankle Alphabet: Sit on a chair and write the alphabet in the air with your toes. Repeat 2-3 times on each foot.
• Toe Raises: While sitting or standing, lift your toes up and down. Repeat 10-15 times.
• Resistance Band: Wrap a resistance band around your foot and slowly flex and point your ankle. Repeat 10-15 times.

It’s important to perform these exercises with caution and not over-exert yourself as this could worsen the injury.

What to Expect When Walking on a Sprained Ankle

The typical recovery timeline for a sprained ankle involves three stages: the acute stage, the sub-acute stage, and the recovery stage. During the acute stage (1-3 days after the injury), rest, ice, compression, and elevation are essential to reduce pain and swelling. During the sub-acute stage (4-14 days after the injury), gentle mobilization exercises can be performed to promote healing and improve range of motion. Finally, during the recovery stage (15-28 days after the injury), more active exercises can be performed to restore strength and function.

Walking on a sprained ankle can affect the recovery process positively if done correctly. However, it’s crucial to listen to your body and not over-do it. Signs to look out for indicating you should avoid walking on a sprained ankle include excessive pain, swelling, and redness.

How to Properly Tape Your Sprained Ankle for Walking

Ankle taping is an effective method of providing support and pain relief for a sprained ankle. Follow these steps to properly tape your ankle:

1. Clean the foot and ankle with soap and water and pat dry.
2. Place a non-adhesive pad over the injured area.
3. Start taping at the ball of your foot and wrap the tape around your heel, under your arch, and back to the starting point.
4. Make an ‘X’ shape across the top of your foot and repeat the wrapping process as before.
5. End the taping by wrapping the tape around your ankle in a figure-eight pattern.

It’s essential to make sure the tape is snug but not too tight, and to avoid wrinkling or folding the tape. Additionally, ankle taping should not be used as a substitute for appropriate medical treatment or physical therapy.

Sneaky Ways to Stay Active with a Sprained Ankle

While a sprained ankle can limit physical activity, there are alternative ways to remain active without causing further injury. Here are some sneaky ways to stay active with a sprained ankle:

• Chair exercises and stretches can help improve mobility and circulation while reducing pain and swelling.
• Swimming or water aerobics can provide a low-impact workout that is gentle on the joints.
• Using a stationary bike or elliptical machine provides a cardiovascular workout without putting pressure on the ankles.

It’s crucial to consult your healthcare provider before engaging in any alternative exercise program to make sure it’s safe for your injury.

When NOT To Walk on a Sprained Ankle

Walking on a sprained ankle should be avoided in certain situations to prevent further damage to the ligaments. These situations include:

• If the injury is severe and requires surgical intervention
• If you’re experiencing severe pain or swelling
• If you’re unable to walk without limping or favoring the ankle
• If you have any underlying medical conditions that may worsen the injury

If you’re unsure whether you should be walking on your sprained ankle, consult your healthcare provider for guidance.

Conclusion

A sprained ankle can be a painful and inconvenient injury, but with appropriate care and guidance, you can recover quickly and safely. It’s crucial to follow the dos and don’ts of walking on a sprained ankle, listen to your body, and seek medical attention when necessary. By following the exercises and stretches presented in this article, taping your ankle correctly, and finding alternative ways to stay active, you can aid the healing process and prevent further injuries.

Remember, everyone’s recovery journey is different, and it’s essential to give your body the time it needs to heal properly.