Tips And Stretches For Treating A Rolled Ankle

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Rolled ankles, otherwise known as sprained ankles, are among the most common injuries in the US today. Especially for those living a healthy, active lifestyle. Ankle rolls can be as painful as they are annoying, and can really limit a person’s everyday mobility. Besides the general sensitivity and pain that comes with the injury, it also means that standing, walking, and sometimes even sitting upright can be unbearable. So obviously things like skateboarding, snowboarding and any of your other favorite activities get put on hold, which none of us want to happen. 

Tens of thousands of people in the US alone are treated for rolled ankles every day, but what exactly does that mean? Whether you’ve experienced it or not, a rolled ankle is basically when the ligaments that allow your feet to move freely are pulled or torn. After the initial injury, it becomes so important to keep the damaged ligaments supported and the rest of the ankle stabilized, so knowing what to do and how to safely treat the injury is critical. Besides things like extra rest and keeping the injured foot elevated, the right gear can really come into play during the recovery process—whether it’s shoes, socks or even better insoles. 

Remind Insoles Impact Series

The right insoles can really make a huge difference while you recover, especially if you just can’t help but keep moving around on it (and/or have to because of work, etc.) Any version of Remind Insoles will do the trick, it really just comes down to preference. Browse our MEDICCUSH, and DESTIN to see which arch level suits you, or explore our REMEDY custom insoles that cater to your feet specifically. The right insoles can add support to the ankle and help alleviate some of the pressure on the damaged tissues, which will ultimately help speed up recovery time and relieve some of the pain along the way.

Another way to assist with a rolled ankle is through mild stretching and mobility exercises. See below for a few recommended stretches. Remember that mild stretching will help with getting mobility back in the ankle, sure, but should only be done after the first few weeks of recovery—and should be monitored either way. Don’t overdo it and always listen to your body first, but if possible, a little stretching can be really beneficial. For moderate and severe ankle rolls, staying off the ankle entirely is the best course of action. But all of that said, everyone heals differently, so always be sure to check with a medical professional before doing anything too strenuous.  

While anyone can roll their ankle in almost any situation, they’re most commonly caused by sports and exercise. If you’re reading this and you skate, we’d almost guarantee that you’ve had your fair share of rolled ankles. Which means you know how much they straight up suck. It’s all just part of the game, but that feeling of not being able to do what you love can be harsh. Having the knowledge and confidence to treat injuries like a rolled ankle—or in a perfect world, avoid them altogether—is beneficial for many reasons and will keep you doing what you love even longer. Snowboarders can relate just as much, too—if not more—with the general wear and tear that comes with being strapped to your board for long hours at a time. It's no joke. Upgrading your insoles might not always be the first thing that comes to mind, but do it and you’ll be surprised. More comfort, amazing support—don’t sleep on your feet! They carry us through the day, every day, so treat them right and reap the benefits. 

Elliot Sloan with his signature insole, the Medic Impact Eagles
Continued pain and longer recovery times can also be situational. It could be some uneven ground, a missed step, or again, even just the wrong pair of socks, shoes, or insoles that halt recovery. The environment a person is in can be just as big a contributor to injury as whatever caused the initial sprain, which unfortunately only makes the injury worse. Throughout this process, the wrong gear can sometimes be the final straw, causing destabilization to the injury itself. Treat your feet and you’ll see how everything else starts working together in unison. 

*These ankle stretches can be done twice per day, but perform them at your own risk:

Ankle Exercises:

  1. Ankle Pull: Sit down and bring your ankle and foot up toward your shin as much as possible, by only using the muscles in your ankle. Feel the stretch in your calf and hold this stretch for 10 seconds. Repeat this 10 times.

  2. Ankle Inversion: Sit down and rotate your ankle down and toward the inside of your body. Hold this position for 10 seconds and repeat this 10 times.

  3. Ankle Eversion: Sit down and rotate your ankle up and toward the outside of your body. Hold this position for 10 seconds and repeat this 10 times.

  4. Ankle Push: Sit down and point your toes straight down and extend your ankle. Hold this position for 10 seconds and repeat this 10 times.

The following two exercises should only be done when you are no longer feeling pain in your ankles.

  1. Stand on the edge of a stair, with your heels hanging off. Drop your ankles down and hold this stretch for 10 seconds and repeat 10 times.

  2. Stand approximately 1 foot from a wall, with your toes pointing toward it. Squat down and hold this position for 10 seconds, and repeat 10 times. You can use the wall to stabilize yourself if necessary.

Again, only do these stretches if your body is physically capable, otherwise we’d suggest continuing to rest. That’s the first step! We know there’s a lot about getting injured that can feel overwhelming and frustrating. But with some patience, the right gear and a little bit of movement, sprained ankles can be incredibly manageable. Learn more about how Remind Insoles can assist with ankle injuries, foot injuries, recovery, general support, comfort, and why your favorite pro skaters, snowboarders and athletes alike trust and utilize our insoles to live their best lives pain free! 

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