I sprained my ankle badly when I stepped down off a curb wrong, and I have a big walking trip to Europe planned in three weeks. Is there any way to speed up my recovery?
There might be a few effective strategies! Recent research has shown that using an Air-Stirrup brace significantly reduces recovery time for acute ankle sprains. Combining this brace with an ACE elastic wrap yields the best results.
An ankle sprain rehabilitation program is also highly recommended. In the initial phase, the focus is on reducing swelling and minimizing trauma using crutches, ice, elevation, and specific exercises. During the first week, exercises aim to restore motion and prevent fluid buildup around the injured area. These might include toe curls, ankle rolls, walking, swimming, and biking on a stationary bike, usually guided by a physiotherapist.
In the final phase of rehabilitation, balance training, agility drills, and strength training are introduced. You might not reach this stage before your trip, but the combination of an ankle brace and elastic wrap should significantly speed up your early recovery.
Reference:
Bruce D. Beynnon, PhD, et al. “A Prospective, Randomized Clinical Investigation of the Treatment of First-Time Ankle Sprains.” The American Journal of Sports Medicine, September 2006, Vol. 34, No. 9, pp. 1401-1412.