Early Signs of an Achilles Tendon Injury
The Achilles tendon is large, thick, and powerful, but an injury can set you back several months. Read on to learn about the early signs of an Achilles tendon injury and the next steps in treatment.
How to Stay Active When You Have a Sprained Foot
A sprained foot is an injury that occurs when one or more ligaments in the foot stretch or tear beyond their normal capacity. It may be painful and require several weeks or months to heal.
Staying active during recovery is essential to your health and overall wellness. It also contributes to healing.
If you're unsure when to start with physical activity following a foot sprain, Dr. Marque A. Allen and the Sports Medicine Associates of San Antonio team provide guidance. Dr. Allen is a board-certified foot and ankle surgeon providing conservative and surgical treatments for foot and ankle sprains.
How long does it take a foot sprain to heal?
Foot sprains have varying degrees of severity, ranging from grade one to grade three. A grade one sprain is the least severe, characterized by microscopic tears in one of the ligaments. Grade one injuries usually take between two and four weeks to heal fully.
A grade two sprain is a moderate injury caused by larger ligament tears. It usually takes six to eight weeks for a full recovery and may require more treatments than a mild injury.
The most severe sprain is a grade three injury involving a severe tear or complete ligament detachment. It usually takes six to eight months to heal and may require surgery if nonsurgical treatments aren't successful.
Staying active during the recovery period
Staying active during recovery is vital, especially since a sprain can take weeks to months to heal fully. Physical activity improves strength, balance, coordination, and circulation, all essential for healing.
However, not all types of activity are safe for a sprained foot. We want your foot to heal correctly, so engage in these activities while you recover:
Upper body workouts
Although your foot is sprained, you can still work out your upper body. Use free weights, machines, or resistance bands to focus on the arms, shoulders, chest, and core.
Balance and coordination exercises
Balance and coordination exercises are crucial to avoid further injury to the feet and ankles. We also offer physical therapy exercises to strengthen the injured foot during recovery.
Range-of-motion exercises
Range of motion is critical to prevent stiffness and delayed healing. Gentle stretches and movements keep the injury from getting stiff and let the supporting tissues move correctly. Stretching is also essential during the recovery process.
Non-weight-bearing exercises
You can maintain cardiovascular health with non-weight-bearing activities. Swimming or riding a stationary bike are great ways to incorporate cardio without compromising the sprain.
Important considerations
While staying active is essential during recovery, it's possible to overdo it and worsen the injury. The most critical advice we can give you is to listen to your body. If it feels like too much, it probably is.
If you feel pain during any activity, stop immediately. If the pain does not resolve with rest or worsens, contact us immediately for an appointment.
It's also crucial to ease into activity slowly as the sprain heals. Do not rush into any single activity; take your time. Decrease the duration and intensity of workouts as necessary to avoid further injury.
Dr. Allen is an expert in treating various foot and ankle problems and has your well-being in mind with his recovery plan.
Call our team today to schedule an appointment with Dr. Allen at one of our two convenient locations in San Antonio, Texas. You can also request a consultation using our convenient online booking tool.
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