Ever rolled your ankle, or known someone who has? Rolled ankles, or ankle sprains, are a common sport injury, yet are commonly overlooked. While the bad news is that having one ankle sprain increases your chance of having another in the future, the good news is that appropriate care and treatment can assist recovery and prevent future injury.
What is an ankle sprain?
An ankle sprain is when the ankle twists beyond its normal range which causes the ligaments to stretch and potentially tear. The most common ankle sprain is an inversion sprain in which the ankle is rolled onto the outer side.
The tricky part is that the degree of tenderness, swelling and bruising of the ankle sprain varies among people. There may also be a fracture, muscle or tendon tear, and cartilage damage depending on the mechanism of injury.
How can you treat it?
For the first few days (1 – 3 days) it is important to follow the R.I.C.E. protocol. Rest, ice, compress and elevate the affected ankle. This helps to manage the pain and swelling which allows for initial healing. Be sure to avoid H.A.R.M. which stands for heat, alcohol, running and massage.
Following, it is important to seek Physiotherapist advice to ensure you are following a specific exercise program tailored to you. Your Physiotherapist will likely break down your treatment into the following goals:
- Improve pain and swelling
- Restore the ankle’s range of motion
- Improve motor control of the ankle
- Improve joint stability of the ankle
- Strength training
Once you have achieved the basics of ankle sprain recovery, sport-specific training can begin.
Recovery
Recovery varies from person to person based on the degree of injury or past history of sprained ankles. Similarly, recovery times can range from weeks to months. Book a FREE Initial Assessment today to begin your recovery today.