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Ankle Sprains
Home Exercises and Physiotherapy Singapore

Ankle sprains generally takes 6 weeks to heal, but can be as long as 4 months, depending on severity. During this time, an ankle brace or support should be worn to protect the ankle. For more severe (and painful) sprains, you may not be able to walk, though you may be able to bear some weight using crutches and supporting brace.

If the pain is severe, use crutches and brace until your doctor says otherwise. Repeated or severe ankle sprains can cause ankle instability and long term pain. To prevent this, you should do rehabilitation (rehab) exercises at home to promote proper healing and prevent instability and chronic pain.

The frequency and type of rehab exercises may vary depending on your doctors or physiotherapist's recommendation and the severity of ankle sprains. Here are some examples of ankle exercises that can serve as home exercises:

Range of motion exercises: Alphabetical Tracing

Using your big toe, trace the capital letters of alphabets beginning with “A, B, C…..Z” to move the ankle multidirectionally.

Do 15 – 20 repetitions, 3 to 6 times a day for about a week.

Stretching: Towel Stretch

Sit with your knee straight and a towel looped around the ball of your feet and, gently and slowly pull back on the towel until you feel your calf stretch. Use caution, and let pain be your guide – a little pain or stretch is normal, but you should not feel moderate to severe pain.

Do 15 – 20 repetitions, 3 to 6 times a day for about a week.

Strengthening: Resisted Left, Right, Up, Down Movements

Please check with your doctor or physiotherapist when to start this. Sit comfortably with your foot flat on the floor, and push inward against a firm object, such as walls or heavy furniture. Repeat with outward, upward and downward exercises.

Each exercises needs to be held for at least 3 seconds. Do 15-20 repetitions, 1-2 times per day, for 4 weeks.If it's a minor sprain, rehab can begin as soon after the injury; stretching exercises should done daily and especially before and after any physical activities to prevent reinjury or aggravation. Even after your ankle feels better, continue with strengthening, balance and control exercises 3-4 times a week to keep your ankle strong.

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Specialist Rehab Group works with specialist physiotherapists and specialist rehab therapists who are highly trained, qualified, experienced and passionate to provide high level of expert care to our patients.

Areas of specialization

  • physiotherapy: back and neck (spine), sports, shoulder, hip, knee, ankle
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  • read more on our specializations here

All our therapists are fully insured and registered with Allied Health Professions Council (AHPC) and Traditional Chinese Medicine Board (TCM). See our entire team here by location and specialization.

Initially, our specialist physiotherapists will carry out a thorough assessment, helping them to select the most appropriate treatment to help you recover. They then provide expert treatment for your pain as well as prescribing specific exercises to reduce your risk of re-injury and giving you a long term solution.

To call for inquiries or appointments, please contact us at:

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Email: ask@phoenixrehabgroup.com

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When you have the opportunity, please take the time to tell your family, friends and physicians about the positive results and experience you have had in our clinic.

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Disclaimer
We are a wholly Singapore Private Limited group of licensed physiotherapists, hand therapists, podiatrists, chiropractors, sports massage therapists, clinical pilates practitioners and TCM physicians practicing in our scope of rehabilitation and its areas of specializations. As listed in our website are the list of services we provide our clients as referred by their medical doctors or by self referrals/word of mouth.

The range of rehabilitation results vary from patients to patients, depending on a variety of factors and reasons such as severity of condition, genetics, gender and age. However, we will still deliver the best evidence-based-practice of physiotherapy, hand therapy, TCM, sports training and deep tissue release therapy that we can deliver.

The information available on this site is for educational purposes only, if you need a full professional advise on physiotherapy, hand therapy and occupational therapy, please schedule an appointment with us by contacting our staff by Call/SMS/WhatsApp at xx, thanks!

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