Physiotherapy plays a crucial role in the recovery from an ankle strain. The goals of physiotherapy are to reduce pain and swelling, restore range of motion, improve strength and stability, and help you return to your normal activities. Treatment typically involves the following phases:

Phase 1- Acute Phase (Initial 1-2 weeks)

• R.I.C.E.- Therapy
• Rest-Avoid putting weight on the injured ankle. Use crutches if necessary.
• Ice- Apply ice packs wrapped in a towel for 15-20 minutes every 2-3 hours to reduce pain and swelling.
• Compression- Use an elastic bandage to help control swelling. Ensure it is snug but not too tight.
• Elevation-Keep your ankle raised above the level of your heart as much as possible to help reduce swelling.
• Pain Management-Manual therapy techniques such as myofascial release, Dry needling,IASTM,manual lymphatic drainage,Kinesiology taping to help reduce pain.

Phase 2: Sub-Acute Phase (After initial swelling subsides)

• Range of Motion Exercises- Gentle exercises to restore the normal movement of your ankle. Examples include:
  • Ankle pumps: Slowly point your toes up towards your head and then down away from your head.
  • Ankle circles: Gently rotate your ankle clockwise and then counterclockwise.
  • Ankle alphabet: Trace the letters of the alphabet with your toes.
• Isometric Strengthening Exercises: Exercises where you contract your muscles without moving your ankle joint. Examples include:
  • Pressing your foot against a wall (plantar flexion and dorsiflexion).
  • Pushing the inside and outside of your foot against a stable object (inversion and eversion).

Phase 3: Strengthening Phase (As pain decreases and range of motion improves)

• Resisted Exercises: Using resistance bands or light weights to strengthen the muscles around your ankle. Examples include resisted dorsiflexion, plantar flexion, inversion, and eversion.
• Calf Raises: Standing and lifting up onto your toes to strengthen your calf muscles. You can progress to single-leg calf raises as your strength improves.
• Balance and Proprioception Exercises: Exercises to improve your balance and awareness of your ankle’s position in space. Examples include:
  • Standing on one leg (progress from eyes open to eyes closed).
  • Using a wobble board or balance disc.
  • Performing tandem stance (heel-to-toe).

Phase 4: Return to Activity Phase (Gradual return to normal activities and sports)

• Functional Exercises: Exercises that mimic the movements required for your specific activities or sport, such as walking, jogging, jumping, and agility drills.
• Plyometric Exercises: If returning to sports, exercises involving jumping and landing to improve power and agility.

The duration of physiotherapy will depend on the severity of your ankle strain:

• Mild (Grade 1) sprains may take a few weeks to recover,
• Moderate (Grade 2) sprains may take 4-6 weeks, and
• Severe (Grade 3) sprains can take several months.