Have you wondered what an ankle sprain is? How do you treat it?
In this post we’ll talk about what an ankle sprain is and how we would treat it depending on the sport, whether it being with exercises or other modalities.
What is an ankle sprain and how can it occur?
An ankle sprain is an injury where the ligaments that support the ankle get overly stretched or torn. Ligaments prevent excessive movement and help stabilize joints. A sprained ankle occurs when these ligaments are forced beyond their normal range of motion and therefore are not able to properly stabilize the ankle. There are 3 grades of ankle sprains. Grade 1 are light sprains that usually allow return to sport in 2-3 weeks. Grade 2 sprains involve greater injury to the ligament and can take up to 4-6 weeks to allow full return to sport. Grade 3 sprains are more severe and often involve full tearing of the ligament and possible bone fracture . Some examples of mechanism of injury may be:
Tripping on a surface
Sudden stops and cuts
Here is a list of symptoms you may have after spraining your ankle:
Tender to touch
Pain – especially when weight bearing
Restricted range of motion
Instability of the ankle
Popping sound or sensation at the time of injury
How do you treat an ankle sprain?
Treatment for sprained ankles depends on the severity of the injury. Self-care measures or even over-the-counter medications can help, but it might be a good idea to go see your physiotherapist. Other ways to treat a sprained ankle may be:
Exercises to increase range of motion, strength, flexibility, and stability
Balance and stability training
Crutches if needed
How do you prevent ankle sprains?
There are several ways in which you can prevent spraining your ankle in the future. Look at the following list:
Warm-up before playing sports or exercise
Be careful on uneven surfaces
Use ankle brace or tape if required
Wear shoes that fit well
Maintain good muscle strength and flexibility
Practice stability training, including balance exercises
Always remember to properly rehab your injuries with sufficient rest time
Sport specific exercises
Here are some great exercises for ankle rehab to get you moving again!
Calf Raises:If you're new to calf raises it's a good idea to stand beside a wall or countertop for additional support. Start by slowly shifting your weight forward and going up on your toes and holding for a couple seconds then slowly lowering back down. Remember to come up straight on your toes rather than the outsides of your feet.
Ankle Eversion:Start with a band tied around your foot closer to the toes, and have the other end tied to something stable. We want tension in the band when you shift your foot outwards. Start from a neutral position then slowly point the toes outwards, but remember to keep the knee pointing forward. Then come back to neutral and repeat.
Ankle Inversion: Start with a band tied around your foot closer to the toes, and have the other end tied to something stable. We want there to be tension when we point the toes inwards. Start by having your foot in neutral position then slowly point the toes inwards and and remember to keep your knee pointing forward. Then come back to neutral and repeat. .
BOSU Balance Catching a Ball: Start by standing on a BOSU ball in a mini squat. Get someone to throw you a small object like a ball and catch it. Throw it back to the other person. Remember to maintain your balance and mini squat. Then repeat.
If you need further information on on ankle sprains or have any other concerns, please send us an email at firstname.lastname@example.org or you can go to our website here.
"How long will it take to recover?"
This all depends on the severity of the injury, but most sprains require 2-6 weeks to heal. Our goals are to control inflammation, regain strength and range of motion, and restore muscle control and endurance levels before return to sport or everyday living.
"When should I see my physiotherapist?"
If the injured injured area is unusually painful, you may want to see your physiotherapist. We want to rule our fractures and to reduce the risk for reoccurring sprains. Constant aching, night pain, and inability to bear weight could be signs of a fracture. But you should see a physician before self diagnosing and panicking.
"When can I return to play?"
Once the ankle is back to full strength and movement and the activity is performed without pain. Depending on the grade of sprain as mentioned above, recovery time can vary for the injury. That's why it's important to see your physiotherapist and complete rehab to ensure safe transition to your activity and minimizing the risk of re-injury.