Sprained your ankle — now what?
An ankle sprain occurs when the ligaments—the tough bands of tissue connecting bones—stretch or tear. It’s commonly caused by rolling, twisting, or awkwardly landing on the ankle.
What Is an Ankle Sprain?
Causes of Ankle Sprain
- Uneven surfaces: Stepping on an uneven patch, curb, or unexpected obstacle can make you lose your balance and twist your ankle.
- Sports activities: High-intensity sports like basketball, football, and running can increase the risk due to sudden stops, jumps, or uneven landings.
- Inadequate footwear: Wearing shoes that don’t support your feet properly can easily lead to a sprain.
- Weak or unstable ankles: Previous injuries or a natural propensity for weaker ankles can make you more susceptible to sprains
- Improper warm-up: Jumping into physical activity without a proper warm-up can lead to strained ligaments and sprains
Symptoms and diagnosis of ankle sprain
There are varying degrees of ankle sprain from mild (ligaments stretched) to severe (ligaments ruptured) and the treatment varies according to the grade of severity. Symptoms can vary from mild bruising and swelling for a couple of days to severe bruising and swelling over the foot and up the lower leg.
Our skilled Physiotherapist will do full examination involving palpation of the joint and surrounding areas and they will move your foot in certain directions to see what causes the pain. If you need further investigation, they will send you for an X ray or MRI.
If you’ve sprained your ankle, promptly begin following the “RICE” treatment to improve comfort, and minimize the risk of complications and long-term issues.
What is the RICE method for ankle sprain?
Many ankle sprains can be treated initially with self-care using the RICE method.
- Avoid any activity causing pain or discomfort.
- Use an ice pack for 10-15 minutes at a time and repeat every two to three hours while you’re awake. Do not use ice if you suffer from a vascular condition and have poor circulation.
- Use an elastic bandage to compress the ankle until the swelling stops. Do not wrap too tightly. Begin wrapping at the end farthest from your heart.
- To reduce swelling, elevate your ankle above the level of your heart, especially at night.
You can take over the counter painkillers and use a support such as a stick or crutches for a few days.
Once the discomfort has eased, we suggest you book in to see one of our physiotherapists for exercises to strengthen your ankle and prevent re occurrence.
How long does it take to recover?
This will vary according to the severity of the injury. A mild ankle sprain can recover in a couple of weeks, while a very severe ankle sprain may take several months, especially if you need surgery. There’s a risk of injuring your ankle again, especially in the first four to six weeks. Wait until you have full range of motion and have rebuilt the strength in your ankle before you go back to your normal activities and sports.
Preventing future ankle sprains:
- Wear shoes that are suitable for the activity you’re doing and are in good condition.
- Try to do some exercises that incorporate strength and flexibility training,
- Take care when you walk or run on uneven surfaces
- Warm up and stretch your muscles before you play sport, and cool down afterwards.
- During certain activities it may help to wear an ankle brace or ankle tape, especially if you’ve had a previous injury.
Ankle strengthening is an intricate process which should be guided by your physiotherapist. It involves a combination of calf strength, balance exercises,proprioception,coordination and strength in ankle stabilizers. Because of the injury to the ankle ligaments, developing strength in the muscles surrounding these ligaments will help protect the ankle from further sprain.
Call our Physiotherapist today for further help and advice