Tips to Help Your Ankle Injury Finally Heal

Getting an Ankle Injury to Finally Heal: Tips and Treatment Options

Ankle sprains and injuries are very common, but sometimes they seem to linger no matter what you do. A chronically unstable or painful ankle can greatly impact your activity level and quality of life. Fortunately, there are steps you can take to encourage even the most stubborn ankle injury to finally heal.

Why Some Ankle Injuries Are Slow to Heal

There are a few key reasons why ankle injuries may be reluctant to heal:

• Repeated re-injury or rolling the ankle again
• Not giving the ankle enough initial rest
• Lingering stiffness or weakness in the joint
• Development of chronic ankle instability
• Arthritis or impingement from an old ankle fracture
• Torn or damaged ligaments/tendons that require surgery

Signs Your Ankle Injury Is Not Healing Properly

Look for these red flags that indicate your ankle needs further treatment:

• Persistent pain when walking or exercising months after injury
• Repeated episodes of the ankle rolling or giving out
• Swelling that comes and goes in the joint
• Feeling like the ankle is unstable or "wobbly"
• Limping, difficulty bearing weight, or needing support
• Stiffness, decreased range of motion, or trouble bending it

Seeking Professional Treatment for a Persistent Ankle Injury

If your ankle sprain hasnt improved after an initial period of RICE (rest, ice, compression, elevation), make an appointment with your doctor or see a physical therapist/athletic trainer for an evaluation. They will assess factors like:

• Severity of original injury
• Location of pain and swelling
• Level of instability in ankle
• Range of motion and strength
• Gait abnormalities
• Need for imaging like an MRI

Based on the evaluation, they can determine if your ankle is a candidate for conservative treatment or if it requires surgery to repair torn tendons or ligaments.

Nonsurgical Treatment Options for Persistent Ankle Injuries

Most ankle sprains and injuries can heal without surgery using a combination of:

• Rest - Limiting activity to allow inflammation to resolve.
• Ice - Reducing swelling and pain.
• Compression - Stabilizing the joint using wraps or braces.
• Elevation - Keeping the ankle propped up above your heart.
• Physical therapy - Stretching, strengthening exercises, balance training.
• OTC medications - Anti-inflammatories, pain relievers.
• Cortisone injection - Powerful anti-inflammatory for severe sprains.

Best Exercises to Rehab an Ankle Injury

Your physical therapist or athletic trainer may prescribe exercises like:

• Ankle circles/alphabet
• Resisted dorsiflexion
• Heel walks
• Calf stretches
• Towel scrunches
• Single-leg balance
• Alphabet balance circuit
• Hopping or jumping (once healed)

Perform the exercises daily along with activity modification, bracing, and other treatments to see gradual improvements.

Tips to Help Speed Ankle Injury Recovery

Follow these tips in addition to medical care to help your ankle heal faster:

• Wear an ankle brace or tape during activity to stabilize the joint.
• Invest in supportive shoes with a wide base and good traction.
• Take anti-inflammatories to control pain and swelling.
• Perform rehab exercises 2-3x per day for best results.
• Gradually return to activity in a controlled manner.
• Apply ice for 15 mins a few times a day during flare ups.
• Keep your ankle elevated when possible to decrease swelling.
• Consider physical therapy if home care isnt working.

When Surgery May Be Necessary for a Lingering Ankle Injury

If conservative treatment fails to improve your ankle injury after 6 months, your doctor may recommend surgery. Reasons surgery may be warranted include:

• Torn tendons or ligaments identified on MRI
• Moderate to severe instability causing frequent giving way
• Loose bone fragments or cartilage causing locking or popping
• Arthritis or impingement that hasnt improved with rehab
• Debilitating pain despite extended non-operative care

Common ankle surgeries include:

• Ligament repair/reconstruction
• Tendon repair
• Removal of bone fragments
• Debridement of arthritis or bone spurs
• Osteotomy to realign joint surfaces
• Ankle fusion as a last resort

Surgery is typically followed by 2-3 months of immobilization and physical therapy.

Returning to Sports After an Ankle Injury

Before resuming intense sports after an ankle injury, its crucial to go through these steps:

1. Complete initial period of rest, ice and elevation immediately after injury.
2. See a doctor for diagnosis of severity and treatment plan.
3. Control pain and swelling with R.I.C.E., meds, braces.
4. Regain full range of motion and take weight bearing as tolerated.
5. Finish prescribed course of physical therapy exercises.
6. Pass functional testing like hopping, jumping, sprinting.
7. Wear ankle brace during activity for at least 6-12 months.
8. Return to sport in gradual, progressive manner.
9. Listen to your body and slow down if you experience pain.

Rushing back too soon greatly raises your re-injury risk and could cause chronic issues.

When to See a Doctor for a Lingering Ankle Injury

Make a prompt appointment with your physician if you have:

• Moderate to severe ankle pain lasting over 1 month
• Inability to bear weight or limping for over 2 weeks
• Joint instability causing frequent rolling/giving way
• Significant swelling, bruising, or deformity after injury
• Popping, clicking, locking or loss of range of motion

A doctor can evaluate if you have a more severe sprain, fracture or tear requiring imaging, treatment, or surgery.

When to See an Ankle Specialist

See an orthopedist or podiatrist that specializes in ankle injuries if you have:

• Tried conventional treatment for 6+ months without improvement
• Been advised you may need surgery to repair torn tendons or ligaments
• Been diagnosed with chronic ankle instability
• Debilitating arthritis in the ankle joint

A specialist can provide advanced therapies like PRP injections

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.