One of the worst nightmares for every volleyball player is a SPRAINED ANKLE!!! Ughz! Recovery can take up to a few weeks or longer depending on the grade.
We reached out to Active Ankle about ankle sprains and some of our FAQs got answered with the help of Dr. Phil Page.
What’s the first thing I should do when I sprain my ankle?
“RICE” still remains the treatment of choice: rest, ice compression and elevation. If you have severe pain / swelling, and can’t walk on it, get an X-Ray.
Ankle sprain comes in different grades. Grades 1,2, and 3. Can you briefly describe each grade?
Grade 1: Slight tear or stretching of ankle ligaments
Grade 2: Partial tearing of some fibers
Grade 3: Full tear of ligament
Any tips on how to take care of a sprained ankle?
Early motion is key, within the limits of pain and swelling. Try to move it and walk on it as much as pain and swelling allow.
What’s the recovery time for a sprained ankle?
Depends on severity. Can be a few days to several weeks. Also depends on the type of sprain; “higher” ankle sprains take longer than traditional lateral sprains.
Any exercise/s do you recommend to stay fit and in shape while recovering?
Keep up the cardio by riding a bike or swimming, and continue to do upper body strengthening as well as lower body strengthening that’s non-weight bearing (leg extensions, etc).
Once I return to volleyball, any ankle braces do you recommend?
Choosing a brace is a balance between stability and mobility. Jumping athletes generally need a brace that allows dorsi- and plantar-flexion of the ankle (moving the foot up and down).
A semi-rigid hinged brace, like the Active Ankle Eclipse I and II, tends to be best for that, protecting eversion motions. A lace-up brace, such as the Active Ankle AS1 Pro, restricts more dorsi- and plantar-flexion, providing more stability overall, but less mobility.
Is it a good idea to keep wearing an ankle brace even if my ankle is fully healed?
You’re at higher risk of a sprain after sustaining a sprain, and that risk can be reduced with a brace.But the most important thing is to rehab a sprained ankle, emphasizing balance training exercises like balancing on a wobble board or stability trainer. I recommend wearing a brace in conjunction with a maintenance exercise program.
Any tips on how to avoid ankle injuries?
Biggest risk of an ankle sprain is a history of a sprain, so avoid a ‘recurrence’ by doing a balance training rehab program in conjunction with a brace that provides the balance of stability and mobility you need.
We often hear that wearing an ankle brace for a long period of time weakens your ankle. Is it true?
I’m not aware of any research that supports that in an active individual.
Active Ankle has an unwavering commitment to developing products that heal, protect, and help prevent injuries for athletes of all sports. Click here to learn more about Active Ankle.
More About Dr. Phil Page: Phil Page PhD, PT, ATC, CSCS, FACSM, LAT is a licensed physical therapist, athletic trainer, and certified strength & conditioning specialist. He graduated from LSU in physical therapy and received his master’s degree in exercise physiology from Mississippi State University, as well as a doctorate in Kinesiology from LSU. He has been involved in rehabilitation and sports medicine for over 25 years. Dr. Page was recently named a Fellow of the American College of Sports Medicine. He is currently the Global Director of Clinical Education and Research for Performance Health, manufacturer of TheraBand, Biofreeze & Cramer products. His duties include maintaining the Thera-Band Academy website, directing the international educational programs and managing product research around the world. Dr. Page is also an instructor in the Athletic Training curriculum at Louisiana State University and a Clinical Instructor of Orthopedics for Tulane Medical School in New Orleans. Click here to read his ful bio.