March is when some of the greatest social and competitive sports return for the winter season. Football, soccer, netball, and much more. But along with the fun sports come the fun injuries. Ankle sprains are one of the most common injuries this time of the year. Not only are we returning to sports that have a high risk, but returning from a long break from your sport increases your risk again. Even if you've been active over the summer, if you haven't been doing a lot of twisting, turning, sprinting, and jumping, your body will be deconditioned.
What is a sprained ankle injury?
A sprained ankle is when a player (or sometimes even a spectator) twists their ankle. This can occur when landing with your ankle rolled in or stepping on an uneven surface. For example, you could be jumping up to catch the ball in the air but lose your balance and fall awkwardly. It could also happen when stepping on another player's foot, or even whilst walking around the ground watching the game. As a result, the ankle is forcefully twisted into a position that it doesn’t normally go into, causing a sudden sharp pain in the ankle.
Although the most common sprain is an inversion sprain, which is where the outside of the ankle is stretched and the sole of your foot goes inwards… Your ankle can roll the other way too!
Common signs and symptoms:
- Difficulty walking immediately after the roll.
- Swelling.
- Possibly bruising.
- Tenderness when touching it.
- It may feel unstable.
How can physiotherapy help you?
We begin with the most important step, by asking questions and performing specific ankle tests we can determine the extent of the injury and decide what initial management will look like. This may include crutches or a referral for an X-ray if we suspect a fracture.
If the roll is mild, treatment may involve a series of gentle exercises to reduce the swelling, pain and improve the movement in the ankle. We may also provide you with tools and exercises to avoid injuries in other parts of your body whilst the ankle is healing.
The next stage of your rehab process is to start rebuilding the ankle back up in terms of range, strength, and stability. We don’t just aim to get your ankle back to where it was, then you may roll it again. We aim to get that ankle as strong as possible, and in the greatest position to avoid the same injury in the future.
One of the most common things we hear as physios is:
“My ankle doesn’t hurt anymore, do I need to keep seeing the physio?”
We are always thrilled as physiotherapists to hear that you are pain-free. This is always our first goal. However, the hard work has only just begun…
Research has concluded that the likelihood of spraining your ankle a second time is significantly reduced if adequate rehabilitation is completed. This does not mean performing your exercises until you are pain-free and then stopping them (even though a lot of us are a culprit for doing this).
Your exercises will include:
- Proprioception retraining (perception or awareness of the body’s position with movement).
- Strength training for the muscles in your lower leg, ankle, and foot.
- Stability and balance exercises.
It is also important to consider the return to sport demands. For example, a game of soccer requires a lot of directional changes as compared to a marathon runner who generally runs in a straight line. Your physiotherapist will tailor your program and exercises to address the specific needs of your sport and to help you achieve your long-term goals.
What if my ankle doesn’t get better?
Just like in life, there are some things that go to plan, and some things that just don’t.
Not all ankle sprains are the same and hence not all treatment is the same. It is important to have your ankle properly assessed by a physiotherapist as soon as possible. It might not be a simple sprain, there could be more going on in there that we need to manage appropriately. Waiting months after your initial sprain can make it much more difficult for us to get you back on track.
Make sure you get in touch with us as soon as you can after your initial injury.
Call us on 9583 1149 or book online!
Author: Philip Hoang - Back In Motion Mentone