1. Follow the R.I.C.E. Protocol (First 48–72 Hours) - Rest, Ice, Compression, Elevation remain essential in early recovery. Helps control inflammation and prevents further tissue damage.
2. Use a Brace or Support for Stability - An ankle brace, stirrup splint, or taping helps stabilise the joint while the ligament heals. Choose a medical-grade brace recommended by a physiotherapist or doctor.
3. Begin Physiotherapy at the Right Time - A structured physiotherapy programme includes: Range-of-motion exercises (alphabet exercise, ankle circles), Strengthening exercises (resistance band movements), Balance and proprioception training (wobble board, single-leg stand).
4. Incorporate Progressive Strength Training- Once pain decreases, move to targeted strengthening: Calf raises, Towel scrunches, Resistance band inversion/eversion, Hip and core strengthening(helps overall lower-limb stability).
5. Gradual Return to Activity and Sports - A safe return plan includes: Walking → light jogging → controlled running, Lateral movements and agility drills, Sport-specific drills under supervision.
When to See a Doctor Seek medical care if you experience: Persistent swelling beyond 2–3 weeks, Feeling of ankle "giving way", Severe pain or inability to bear weight, Suspected complete tear (Grade 3).
Address - 38 Irrawaddy Road #10-41 Mt. Elizabeth Novena Specialist Centre Singapore 329563
Phone - 67348168
Email - [email protected]
Visit - https://www.orthosports.com ...
