A sprained ankle occurs when the ligaments that support the ankle joint are stretched beyond their limits, typically after landing awkwardly or experiencing severe contact to the ankle or foot region. This common injury can happen during various activities, especially in sports that involve changes in direction or jumping or while walking on uneven terrain.
It is more common to sprain the ligaments on the outside of your ankle as it is for more common for your foot to roll inwards – the ligaments of the ankle are strong collagen structures that promote joint stability and reduce stabilising work of the muscles. After spraining your ankle, whether you landed with your foot turned inwards or outwards, you might experience soreness to touch, swelling around the foot and ankle, bruising, difficulty walking or putting weight through the injured leg, and a feeling that your ankle might ‘give way.’
Initially, it is important to rest by avoiding movements that are not pain-free. This can vary depending on the severity of the ankle sprain and may include hopping, walking, or twisting your ankle inwards or outwards. If you are unable to walk, you may have a fracture and should consider getting an X-ray (which your OHL Physio or Podiatrist can order or your GP). Seeking assessment early can be important to determine the severity and structures involved, as offloading the ankle in a boot or on crutches may be necessary to let the necessary heal. Icing the affected area can be a good pain relief in small doses, compress with tights or compression garments, and elevate the ankle above heart height to aid healing and reduce swelling.
Once the initial swelling and pain have settled, begin to slowly start loading the ankle again, as tolerated. Mild discomfort is acceptable, but do not push through pain. Restore movement of your ankle through ankle circles and moving your ankle in all directions. Gentle strengthening of the muscles around your ankle, such as calf raises and doing banded ankle movements in all directions, is important. The ankle plays a major role in balancing our bodies, so gently challenge your ankle's stability through balance exercises such as standing on one or two legs with eyes open or closed, turning your head from side to side and up and down, and throwing or catching objects. A comprehensive, individualised rehab program will be offered to you from either the OHL Physio or Podiatrist, and good research tells us you need to keep this up for 6months to see complete resolution of your impairments after an ankle sprain! Taping or bracing the ankle can help provide compression, pain relief, improve stability, and help you complete your usual activities – but this is a discussion had with each client depending on their story, its not a mandatory thing for all.
Most ankle sprains will heal with conservative management. However, if your ankle remains quite swollen and painful to walk on several weeks after the injury, or if you are experiencing recurring ankle sprains and instability, you may need further assessment if you haven't already seen an OHL Physio or Podiatrist. Other conditions can appear similar to an ankle sprain include a tendon rupture, fracture, tendon subluxation, impingement and syndesmosis injury. Consulting with an OHL Physiotherapist or Podiatrist can help ensure proper diagnosis and treatment, preventing further complications and aiding in a full recovery. Bookings available by calling us on 9431 5955, or you can book anytime on the website via our Client Portal.
