Whether you’re running on a trail in Omaha, playing basketball in Lincoln, or simply chasing after your kids in Grand Island, ankle sprains can strike at any moment. They’re one of the most common injuries among active individuals – and while they may seem minor at first, ignoring an ankle sprain can lead to chronic ankle pain or recurring injuries.
At Platte River Foot & Ankle Surgeons, we specialize in diagnosing, treating, and preventing ankle injuries for patients across Nebraska – including our locations in Hastings, Gretna, Wahoo, Norfolk, York, Falls City, Auburn, and more. Let’s dive into how you can bounce back from ankle sprains and stop them from coming back.
What Is an Ankle Sprain?
An ankle sprain occurs when the ligaments supporting your ankle stretch beyond their limit or tear, usually from rolling, twisting, or turning your ankle in an awkward way. The most common signs include:
- Swelling
- Bruising
- Tenderness
- Limited range of motion
- Ongoing ankle pain, especially when bearing weight
If you experience any of these symptoms, don’t wait it out – the longer you delay treatment, the more you risk long-term damage.
Effective Treatment for Ankle Sprains
For most mild to moderate ankle sprains, the R.I.C.E. method is your first line of defense:
- Rest: Take pressure off the injured ankle.
- Ice: Apply ice for 15–20 minutes, several times a day.
- Compression: Use an elastic bandage to reduce swelling.
- Elevation: Keep your ankle raised above heart level.
In some cases, physical therapy or custom orthotics may be needed to restore strength and flexibility. At Platte River Foot & Ankle Surgeons, we provide advanced treatment options, including:
- Digital imaging for accurate diagnosis
- Custom bracing
- Minimally invasive surgery (when needed)
- Post-injury rehabilitation plans
How to Prevent Future Ankle Sprains
If you’ve had an ankle sprain before, you’re more likely to sprain it again – especially if you stay active. But the good news is, there are simple ways to protect your ankles and stay strong.
1. Practice Balance Exercises
Try standing on one foot while brushing your teeth or use a balance board. This helps your ankle learn how to react quickly if you step the wrong way.
2. Be Careful on Uneven Ground
Walking or running on grass, trails, or rocky paths? Watch your step, especially if your ankle is still healing. Wearing a brace during these activities can give extra support.
3. Mix Up Your Workouts
Doing different types of exercise – like swimming, biking, or yoga – gives your ankle a break from stress while still keeping you fit.
4. Check Your Foot Alignment
Sometimes the way you walk or the shape of your feet can cause extra strain on your ankles. At Platte River Foot & Ankle Surgeons, we can check your gait and offer custom shoe inserts (orthotics) if needed.
5. Don’t Rush Back Into Sports
It’s tempting to jump back into action after an injury, but give your ankle time to heal. Follow a rehab plan and check with a foot specialist before doing anything high-impact.
When to See a Specialist
If your ankle pain doesn’t improve within a few days, or if walking becomes difficult, it’s time to consult a foot and ankle expert. Ignoring it can lead to chronic instability or even arthritis.
At Platte River Foot & Ankle Surgeons, we understand how important mobility is for an active lifestyle. That’s why we offer personalized care, from conservative treatments to advanced surgical solutions.
Stay Active, Stay Protected
Ankle sprains can be frustrating, but with the right care and prevention plan, you can get back to doing what you love, whether that’s hitting the gym or chasing personal bests. At Platte River Foot & Ankle Surgeons, your recovery and performance are our top priorities.
