Effective Rehabilitation Exercises for Ankle Ligament Pain Relief

Ankle ligaments

Hello, doctor.
My brother is currently serving in the military.
Two years ago, he had a minor car accident that caused inflammation of the ligaments in his ankle.
Recently, during training, his old injury has flared up and is quite painful.
He mentioned that he will have a break in a week and wants to wait until then to see a doctor.
I heard that heat therapy can help, but he says he doesn't have time for that.
Could you please suggest some rehabilitation exercises he can do to alleviate some of the pain? Also, I apologize, but I hope my question can remain confidential.
Thank you, doctor!

Ms. Chen, 20~29 year old female. Ask Date: 2016/12/10

Dr. Shi Guozheng reply Orthopedics

You can wear an ankle brace, take medication for treatment, or use topical anti-inflammatory ointments or patches to relieve pain.
During your time off, consider visiting a physician for further evaluation.

Reply Date: 2016/12/10

More Info

When dealing with ankle ligament pain, especially following a previous injury like a sprain or inflammation, it's crucial to approach rehabilitation with care and a structured plan. Your brother's situation, having sustained an ankle ligament injury two years ago and experiencing a recurrence of pain during military training, highlights the need for effective rehabilitation exercises that can help alleviate discomfort and promote healing.

Understanding Ankle Ligament Pain
Ankle ligament injuries often involve the spraining of ligaments that stabilize the ankle joint. Symptoms can include pain, swelling, bruising, and difficulty bearing weight. Given that your brother is in a physically demanding environment, it's essential to manage his symptoms effectively to prevent further injury.

Rehabilitation Exercises
Here are some effective rehabilitation exercises that can help relieve pain and improve function in the ankle:
1. Range of Motion Exercises:
- Ankle Circles: While seated or lying down, your brother can move his foot in a circular motion, clockwise and then counterclockwise. This helps maintain mobility in the ankle joint.

- Alphabet Exercise: He can write the letters of the alphabet in the air with his toes. This engages the ankle in various directions without putting too much strain on it.

2. Strengthening Exercises:
- Towel Scrunches: Place a towel on the floor and use the toes to scrunch it towards him. This exercise strengthens the intrinsic muscles of the foot and ankle.

- Resistance Band Exercises: Using a resistance band, he can perform dorsiflexion (pulling the toes towards the shin), plantarflexion (pointing the toes away), inversion (turning the sole inward), and eversion (turning the sole outward). These exercises help strengthen the ligaments and muscles around the ankle.

3. Balance and Proprioception:
- Single-Leg Stands: Standing on one leg for 30 seconds to a minute can help improve balance and strengthen the stabilizing muscles around the ankle. If he feels stable, he can try closing his eyes or standing on an unstable surface like a pillow.

- Heel-to-Toe Walk: Walking in a straight line, placing the heel of one foot directly in front of the toes of the other foot, can enhance balance and coordination.

4. Stretching:
- Calf Stretch: Standing facing a wall, he can place one foot behind the other and lean forward, keeping the back leg straight and heel on the ground. This stretch helps maintain flexibility in the calf muscles, which can affect ankle function.

Additional Recommendations
- Ice Therapy: While your brother mentioned he doesn't have time for heat therapy, applying ice to the affected area for 15-20 minutes several times a day can help reduce inflammation and pain.

- Rest and Elevation: Encourage him to rest the ankle as much as possible and elevate it when sitting or lying down to reduce swelling.

- Footwear: Wearing supportive shoes can make a significant difference in managing pain and preventing further injury.

Conclusion
While your brother may want to wait until his break to see a doctor, engaging in these rehabilitation exercises can help alleviate some of his pain and improve his ankle function in the meantime. It's essential to listen to his body; if any exercise causes increased pain, he should stop immediately. Once he has the opportunity to consult with a healthcare professional, he can receive a more tailored rehabilitation plan based on his specific condition.
Encouraging him to prioritize his health and recovery is vital, especially in a physically demanding environment like military training.

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