A sprained ankle occurs when the strong ligaments supporting the ankle joint are stretched beyond their limits or torn, often due to a twist or roll of the foot. Recovery from such an injury involves careful movement and a structured rehabilitation process to regain strength and flexibility. This article will explore whether swimming and other aquatic activities can be a suitable and beneficial part of ankle recovery.
Benefits of Aquatic Exercise for Ankle Recovery
Aquatic exercise offers advantages for individuals recovering from a sprained ankle due to water’s unique properties. Water’s natural buoyancy reduces gravitational forces, allowing movement with less stress on the injured ankle. This reduced weight-bearing environment means individuals can begin exercising earlier in their recovery than on land, promoting muscle memory and preserving strength during healing.
Water also provides gentle, even resistance in all directions, strengthening ankle muscles without sudden movements that could re-injure ligaments. This resistance builds strength and improves cardiovascular fitness safely. Submerged exercises also enhance proprioception, the body’s awareness of its position in space, leading to improved joint stability and better performance in land-based activities.
The hydrostatic pressure of water can reduce swelling, a common symptom of ankle sprains, through a gentle compression effect. This pressure flushes out excess fluid from the injured area, decreasing pain and increasing range of motion. The warmth of the water in some aquatic therapy settings can also promote muscle relaxation and vasodilation, increasing blood flow to the injured area and accelerating healing.
Safe Practices for Swimming with a Sprained Ankle
Before beginning any aquatic exercise for a sprained ankle, it is important to consult with a doctor or physical therapist. A medical professional can assess the sprain’s severity and determine the appropriate stage for introducing water-based activities. Starting too soon or with inappropriate movements can delay healing or lead to further injury.
It is safe to begin aquatic exercises once acute swelling has subsided and pain is manageable, usually after the initial RICE (Rest, Ice, Compression, Elevation) phase. Even with mild sprains, at least one week of healing is recommended before resuming limited activity. It is important to avoid pushing through pain, as this indicates the ankle is not ready for that specific movement.
When in the water, focus on low-impact exercises that minimize direct stress on the ankle. Gentle water walking, where buoyancy supports partial weight-bearing, is a good starting point. Ankle circles, pointing and flexing the foot, and gentle turn-outs and turn-ins can help improve mobility and strength. Using a pull buoy during swimming can support the legs and allow focus on upper body strokes, reducing strain on the injured ankle.
Avoid high-impact activities like jumping or diving, and movements that put direct stress on the ankle, such as breaststroke or dolphin kicks, especially in early recovery. If using fins, ensure minimal or no tension is felt on the sprained ligament. Always listen to your body and discontinue any exercise if pain increases; this signals to stop and reassess the activity.