We’ve probably all rolled our ankle at one time or other, though perhaps not seriously.
What is a sprained ankle?
Ankle sprains are common injuries and can happen simply by ‘twisting’ or ‘rolling’ your ankle when stepping on an uneven surface.
They commonly occur in sport with running on uneven ground, sudden changes of direction, or landing unevenly from a jump.
Ankle sprains typically involve the ankle rolling inwards (inversion), which causes overstretching and in more serious cases, tearing of the ligaments on the outside of your ankle. You may feel pain on the outside of your ankle and may start to see bruising and swelling around the area.
What should I do if I sprain my ankle?
There are 3 grades of ankle sprains. Depending on your grade, you may not need to see the physio and your ankle will recover on its own.
A good way to know if you need to see your physio is to take note of a few things
- is your pain and swelling improving in the first 2 days after injury or getting worse? If it is worsening, you need to see your physio
- is there any brusing within the first 5 days after your sprain? If yes you definitely need to see your physio
- are you limping after 2 days? If yes, you need to see your physio
- is this a re-occuring sprain on this ankle? If yes, you need to see your physio for rehab so it doesn’t keep happening, and potentially getting worse each time.
If you answered yes to any of the above, you best get in to see your physio. There may be other indicators but these are the most common.
Ankle Sprains Grade 2 +
If you sprain is quite nasty (grade 2 and above), then your recovery follows these 3 phases in order to have the fastest recovery and prevent re-occurrence.
Phase 1: Reduce Pain, Bruising and Swelling
Phase 1 involves resting and protecting your ankle to help reduce the pain and swelling. Although the evidence is changing, generally we follow the RICE principles: Rest – give your ankle a break! Avoid walking on it too much, too soon. Ice – to help keep the swelling and bruising down, ice on and off for 10-20minutes at a time. Compression – this helps to reduce swelling, as well as supporting your ankle. Elevation – pop your foot up on a chair/cushion so that it is above your waist.
To help reduce your pain, swelling and get you back to walking normally as soon as possible, physiotherapy can help with ankle joint mobilisations, ultrasound, dry needling, taping and soft tissue massage.
Phase 2: Restore Normal Ankle Movements
Next, it is important to restore your ankle’s ‘normal’ range of movement and strength, as well as your control and balance.
Your physio treatment will include:
- Joint mobilisations and hands on treatment (manual therapy)
- Range of motion stretching
- Strengthening – to help you build up the muscles around your foot and ankle
- Stretching to surround muscles (eg stretching your calves)
- Balance and control exercises
- Taping or supportive devices where necessary
Phase 3: Return To Sport and Prevent Re-Injury
Evidence shows that ankle sprains have a high incidence of re-injury, which is why it is important to do your rehab.
Once we have restored your movement and strength we then start you with more sport specific exercises. It is important to ensure you can jump, hop, run and change direction with speed before you return to sport. These exercises will be prescribed at an appropriate time for you in your recovery and will be incorporated in to your training load. Once you are completing them without limitations and pain, you will be able to return competitive sport.
Your physio may also tape your ankle during appointments to help support your ankle as you return to “normal” walking and sport.
You can find examples of different ankle taping techniques here.
(Scroll down to “Ankle Taping Techniques”)
Remember, this is meant as general advice and we recommend you consult your physiotherapist for specific advice and treatment to your situation.
If you have any questions or comments, please email us.
