by Joey Boland, Chartered physiotherapist and S&C coach at Functional Training Ireland.
This is how I manage and treat an ankle sprain during the first week after injury
Ankles tend to be one of the most under-rehabbed injuries with players.
The general thought process is limp around on it for a week, strap it up and play on it!
I have suffered ankle injuries throughout my career and have recently suffered a grade 2 medial ankle sprain, sometimes there is nothing you can do, you fall awkwardly etc.
Here is a little video which shows the different steps that I find is best to use when managing an ankle injury in the first week.
Video clips in the following order;
Taking off bandage (compression)
Ice bucket (decrease swelling)
Ice bucket range of motion (regain ankle range in ice)
Here is the next step I would go through…
Foam roll calves (relieve local muscle tightness)
Balance on blue mat (static balance)
1 leg Dynamic balance with cable (regain 1 leg strength and balance)
X band walk (activate lateral chain while walking)
Thankfully after about 3-4 weeks I am back playing, I highly recommend getting in to a physio early on to help fast track your recovery.