Tackling Ankle Sprains

Ankle sprains are one of the most common musculoskeletal injuries, affecting people of all ages and activity levels. Whether it’s a misstep on uneven ground or an awkward landing during sports, ankle sprains can occur suddenly and cause significant pain, discomfort and disability. Understanding the causes, treatment and preventive measures can make a big dieffrence when recovering from an ankle sprains. My name is Piumi Herath and I am a physiotherapist at M-Physio in Spring Hill, and that’s what I’m here to help with!

Ankle sprains occur when the ligaments that support the ankle joint are overstretched or torn, typically due to a sudden twisting or rolling motion of the foot. The most common cause of ankle sprains is “inversion”, where the food rolls inwards, damaging the ligaments on the outside of the ankle. This often occurs during activities that involve running, jumping, or changing direction quickly, such as basketball, soccer, or trail hiking. Factors that increase the risk of ankle sprains include:

1. History of weakness or ankle instability: Weakness or instability in the ankle joint due to previous injuries, muscle imbalances, or inadequate conditioning can predispose individuals to ankle sprains.
2. Improper Footwear: Wearing inadequate footwear with insucient ankle support or traction increases the risk of ankle sprains, especially during sports or physical activities.
3. Environmental Factors: Uneven terrain, slippery surfaces, or obstacles in the environment can contribute to accidental ankle injuries, particularly when walking or running outdoors.

While mild ankle sprains may heal within a few weeks with rest, ice, compression, and elevation, more severe sprains or repeated injuries may require professional intervention. Not all ankle sprains are the same, so seeking the expertise of a physiotherapist is highly recommended. They can conduct proper assessments, individualised treatment plans and exercise programs to restore strength, mobility, and stability to the ankle joint.

The healing time for ankle sprains can vary depending on the severity of the injury and individual factors such as age, overall health, and adherence to treatment. Mild sprains may heal within a few weeks with conservative measures, while moderate to severe sprains may take several weeks to months to fully recover. However, returning to activities too soon and without proper rehabilitation can increase the risk of chronic ankle instability and future injuries. Up to 40% of people with ankle sprains go onto experience long term or recurrent pain, swelling or injury, (Mugno AT, Constant D. Recurrent Ankle Sprain).

Here are three essential tips for managing acute ankle sprains:

1. Rest and Protect the Ankle: Immediately following an ankle sprain, rest the affected ankle to prevent further damage and allow the ligaments to heal.

2. Ice and Elevate: Apply ice packs to the injured ankle for 15-20 minutes every few hours during the first 48 hours to reduce pain and inflammation. Elevate the ankle above heart level when resting to facilitate fluid drainage and decrease swelling.

3. Gradual Rehabilitation: Once pain and swelling have subsided, begin gentle range-of- motion exercises and strengthening exercises prescribed by a physiotherapist to restore mobility and stability to the ankle joint. Gradually progress to functional activities and sports-specific exercises under the guidance of a professional to prevent reinjury and promote optimal recovery.

Ankle sprains can become increasingly difficult to tackle if left untreated or properly managed. Seeking timely intervention from a physiotherapist and adhering to recommended treatment protocols can help you recover faster and more effectively. If you have a new or old ankle sprain that’s been bothering you, call our clinic on 1800 992 999 today to book a consult with one of our experienced physiotherapists!