Ankle Sprain Rehab and Prevention of Re-Injury

Given that ankle sprains are the most frequently reported sports related orthopedic injury, you should know how to get back in the action after a sprain.

Although the initial treatmet involes P.R.I.C.E (protection with a brace, rest, ice, compression, and elevation) strengthening exercises are a must if you are to avoid develpoing chronic ankle instability.

There is no other way to make sure that the injured ankle heals completely and is not prone to re-injury. We know that following an ankle sprain, the risk of re-injury increases anywhere from 40-70%. Our physical therapist provides all of the ankle re-hab and pre-hab in our office.

Give the injured ankle at least 48 hours before starting strength training.

The following are ankle rehab exercises:

Stretching exercises: Use a towel or stretch rite to get loose and moving again. Start by gently pulling your foot towards you. This can be done several times a day. Don't advance to the next phase until you are pain free at this stage.

Balancing exercises: Balance on one foot for as long as you can. Next try it with your eyes closed. If you do well, you can advance to a wobble board.

Strengthening the flexors: Push your foot outwards against a wall with you leg straight. Stay in this position, contracting the calf muscle for at least 3-5 seconds. Repeat at least 3 times a day.

Therabands: Using resistance at home or in a hotel when traveling will allow you to actively strengthen the muscles that support the ankle and provide stability.

Ankle Weights:can work much like a theraband by providing resistance. But use caution, you can overdo it.

Strength, balance, and retraining the muscles are crucial to preventing re-sprain and re-injury. If the ankle still feels unstable, use an ankle brace to provide some additional safety and stability as you increase your activity level.

Be smart, strong, and careful and will be able to be stronger than ever. No more painful ankle sprains.


Dr. Christopher Segler is an Ironman Triathlon Finisher and award winning foot doctor specializing in elite athletes. He is a former sufferer of unstable ankles who now runs without sprains. His podiatry sports medicine practice is at the Ankle & Foot Center of Chattanooga. You can register for a FREE membership and will receive the monthly newsletter “Finisher’s Circle,” which provides expert advice on increasing your running efficiency and preventing injuries and foot pain by visiting http://www.AnkleCenter.com .

New Years Pro Athlete Ankle Sprain Report

Jan 1, 2009: New Begins With Many Pro Athletes Sidelined with Ankle Injury.

Atlanta Falcons defensive end Jamaal Anderson has still not practiced since suffering a high ankle sprain against Minnesota on Dec. 21 and will likely will be inactive Saturday.

San Diego Charger's Antonio Gates, who is still suffering from a high ankle sprain, may not play in the playoff opener against the Colts.

Washington Wizards' Caron Butler twisted his left ankle during a Christmas night game versus the Thunder and has missed the last three games.

Minnesota Vikings' Adrian Peterson aggravated his nagging ankle sprain in a game against the Giants, and may be out.

Eagles' running back Brian Westbrook has been limited because of ankle injuries.

Don't let ankle injuries keep you out. See the Ankle Injury Prevention and Treatment Page at www.AnkleCenter.com.


Dr. Christopher Segler is Marathon Runner, Ironman, as well as an award-winning podiatrist, and sports medicine foot surgeon practicing at the Ankle & Foot Center of Chattanooga. For more information about heel pain, bunions, ingrown toenails and ankle pain, and other common causes of foot pain, you can order a FREE copy of his book, My Fit Feet, by visiting http://www.MyRunningDoc.com or http://www.AnkleCenter.com.

Achilles Tendinitis Keeps Utah Jazz Player Out of the Game.

While the Utah Jazz was in Chicago practicing, they were going to have to try to get along without their starting point guard Deron Williams. Williams developed a painful knot and bruising and the right calf. Because this discomfort started moving down towards his Achilles’ tendon, they decided to be cautious.

Achilles’ tendon problems can lead to significant disability. Any painful bruising associated with swelling or a knot anywhere near the Achilles’ tendon should be evaluated by your doctor immediately. Achilles’ tendon rupture can develop if not treated properly.

Attempting to continue to play or be involved in athletic activity with Achilles tendinitis can lead to a complete rupture of the tendon. Not only can a torn Achilles tendon be painful, but it can also lead to significant future disability.

Obviously a professional athlete, like Williams needs to make sure that he is okay before he returns to activity. The Jazz hopes that he will be back in their game against Milwaukee.


Dr. Christopher Segler is an Ironman Triathlon Finisher and award winning foot doctor specializing in elite athletes. His podiatry sports medicine practice is at the Ankle & Foot Center of Chattanooga. You can register for a FREE membership and will receive the monthly newsletter “Finisher’s Circle,” which provides expert advice on increasing your running efficiency and preventing injuries and foot pain by visiting http://www.AnkleCenter.com .