Sprained Ankle: How long does rehabilitation really take?
Research shows that effective rehabilitation after an ankle sprain requires more than 900 minutes of exercise. However, most people skip the training. What does the research say, and how can you reach your goal?
Mar
Research shows that effective rehabilitation after an ankle sprain requires more than 900 minutes of training. Yet, most people stop their rehabilitation long before they reach their goal. In this article, you will see what the research says, why it takes longer than many think, and how you can actually achieve your goals.
Why most people never complete their rehabilitation
Each year, between 150,000 and 200,000 ankle sprains are registered at Norwegian emergency rooms and hospitals, according to Professor Per Morten Fredriksen at Inland Norway University of Applied Sciences. The actual number is probably significantly higher, because most people who sprain their ankle never seek professional help. Many think the pain will go away on its own, and it usually does. But pain and injury are not the same.
— Professor Per Morten Fredriksen, physiotherapist and professor, Inland Norway University of Applied Sciences
Physiotherapist and professor, Inland Norway University of Applied Sciences
Professor and physiotherapist Per Morten Fredriksen has been involved in the development of Ankle Trainer.
Studies show that up to 70% of the population has experienced at least one ankle sprain in their lifetime. A previous sprain is the most important risk factor for re-spraining, and many experience a new injury within the first 12 months. Without adequate rehabilitation, it can develop into chronic ankle instability, a condition that can stay with you for the rest of your life.
But what exactly is “adequate rehabilitation”? This is where the numbers surprise most people.
900 minutes: Research's answer to what is required
In an article published on Fysioterapeuten.no, Professor Fredriksen presents research that puts a concrete number on rehabilitation: more than 900 minutes of training. This corresponds to 15 hours, spread over weeks and months.
«Optimal effect of rehabilitation after ankle sprains involves more than 900 minutes of treatment.» — Professor Per Morten Fredriksen, article in Fysioterapeuten
The number comes from a meta-analysis which showed that training intervention significantly reduces the likelihood of recurrent sprains, and that the risk of recurrent sprains is approximately halved when the training volume exceeds 900 minutes. Below that threshold, the effect drops dramatically.
What does 900 minutes mean in practice?
- With 30 minutes of training per day: approx. 30 days
- With a physiotherapist 2 times a week (45 min): over 10 weeks, and then only the treatment sessions
- With 20 minutes of self-training per day: approx. 45 days
Regardless of the approach, volume training is crucial. Physiotherapist visits alone are rarely enough.
Ankle Trainer trains the ankle muscles during normal walking, without dedicated training time.
According to NHI (Norwegian Health Informatics), sprains account for 20 percent of all sports injuries, which underscores how common this injury is, and how important proper follow-up is to avoid recurrence.
Why traditional rehabilitation is difficult to carry out
900 minutes might sound manageable, until you try it. Fredriksen points to a simple explanation: traditional rehabilitation exercises are boring and too time-consuming for most people in a busy everyday life.
«Today, the most common treatment after an ankle sprain is to think that 'it will resolve itself'. Although we have rehabilitation exercises with good effect, these must actually be done. This is rarely the case, because we don't make time for rehabilitation in a busy everyday life and forget the professional advice once the pain is gone.» — Professor Per Morten Fredriksen
Research confirms what Professor Fredriksen describes. Adherence to self-training after an ankle sprain is very low, and this applies not only to the ankle. Studies on self-training in general show that most people stop their exercises within the first few weeks, long before the effect of rehabilitation has been achieved. The result is that many in Norway unnecessarily live with unstable ankles that can cause major problems later in life.
The problem is therefore not a lack of knowledge about what helps. The problem is that people are unable to implement it in practice.
Rehabilitation in daily life: a different approach
Professor Fredriksen argues that the solution lies in integrating rehabilitation into daily life. Instead of setting aside time for dedicated exercises, rehabilitation should happen while doing what one already does, such as walking.
«I believe patients should train more in their daily lives.» — Professor Per Morten Fredriksen, article in Fysioterapeuten
With Ankle Trainer, rehabilitation happens while you walk to work, shop, or take an evening stroll.
This is the thinking behind Ankle Trainer, a rehabilitation sock developed in collaboration with Professor Fredriksen. The product has an adjustable resistance on the inside of the ankle which forces the muscles on the outside to work actively during normal walking. The musculature is trained, and proprioception, the body's ability to perceive the ankle's position, is stimulated throughout the stride.
An independent EMG study conducted by Biomekanikk AS in Oslo confirmed a statistically significant increased muscle activity in the swing phase (p=0.002 and p=0.00005), the part of the stride where the foot prepares to hit the ground. It is precisely this pre-activation that is crucial for preventing new sprains.
Ankle Trainer is CE-marked as a Class 1 medical device, and was developed through 36 prototypes over several years, in collaboration with expert communities in physiotherapy and biomechanics.
Ankle Trainer has 4 adjustable resistance levels and is CE-marked as a medical device.
Rehabilitation that happens on its own
According to the instructions, Ankle Trainer is used for 10 minutes to 3 hours per session, during normal everyday walking, when you are shopping, walking to work, or taking a stroll in the neighborhood. With just 30 minutes of daily use, you can reach the 900-minute threshold in one month, without setting aside dedicated training time.
Frequently asked questions
How long does rehabilitation last after an ankle sprain?
According to research, more than 900 minutes (15 hours) of training are required for optimal effect. How long it takes depends on the frequency of training. With daily self-training, you can reach your goal within 4–8 weeks. Talk to your GP if you are unsure how to start.
Can an ankle sprain heal on its own?
Pain and swelling usually subside within a few weeks. But that doesn't mean the ankle is fully rehabilitated. Without rehabilitation, the risk of re-spraining is significantly higher, and it can develop into chronic instability over time.
What are the most common rehabilitation exercises after an ankle sprain?
Typical exercises include single-leg balance training, ankle rotation exercises, and strength training for the muscles around the ankle joint. NHI has an overview of rehabilitation exercises that can be a good starting point. The challenge is that these exercises require time and discipline over many weeks.
Can Ankle Trainer be used preventatively?
Yes. According to the instructions, Ankle Trainer can be used daily throughout the year for those who want to train preventatively, for example, if you have had previous ankle sprains and want to reduce the risk of new ones. The product is used during normal everyday walking, not during exercise or sports.
When can I start rehabilitation after an ankle sprain?
Rehabilitation can begin as soon as the acute phase is over, meaning when you can bear weight on your foot without severe pain. Contact your GP if you are unsure about the severity or need a referral to a physiotherapist.
Want to make rehabilitation easier? Read the interview with Professor Fredriksen on how rehabilitation can happen in everyday life, without setting aside time.
Learn more about Ankle TrainerMany choose taping as a temporary solution after an ankle sprain. But does it really help? Read more here.
Are you struggling with soreness and heavy legs after training? Read more here.
