A Step-By-Step Guide to Ankle Sprains: From Identification to Recovery
How Physiotherapy, Chiropractic Care, Massage Therapy, and Athletic Therapy Can Help Your Recover From This Very Common Injury
As a physiotherapist that routinely treats ankle sprain, I'd like to provide you with a comprehensive guide to these all-too-common injuries. Ankle sprains can be painful and inconvenient, but with the right approach, you can recover faster and stronger than ever. In this blog post, we will cover everything from identifying ankle sprains to the role of various therapies in your rehabilitation journey. Let's get started!
Identifying Ankle Sprains
Ankle sprains can happen to anyone, from athletes to the average person going about their day. Identifying them is crucial for early intervention. Look out for these signs:
Mechanism of Injury: Ankle sprains occur when the ankle joint is twisted or “rolled” in a forceful manner. These sprains usually occur during an activity such as landing from a jump or misstepping while running or walking.
Pain: The most obvious symptom, typically located on the outside of the ankle but can occur in different parts of the joint, especially right after injury as the area becomes inflamed.
Swelling: Inflammation and swelling will often occur within hours of the injury
Bruising: Discoloration around the ankle or bottom of the foot/heel is a common indicator of a sprain
Limited Range of Motion: Difficulty moving the ankle or bearing weight on it
Hearing or Feeling a 'Pop': A distinct sound or sensation during the injury event
What to Do When You Suspect an Ankle Sprain
If you suspect an ankle sprain, it's essential to take immediate action. Before initiating treatment you’ll want to do three important things:
Have the injury assessed by a Healthcare Professional:
Ankle sprains typically involve injuries to the ligaments that stabilize the ankle joint. However sometimes ankle sprains can also cause fractures in different bones of the foot and ankle joint. Consulting a healthcare professional who can assess your injury to determine its severity is the first step to take after an ankle sprain. While most people will consult their doctor, a physiotherapist, chiropractor, or athletic therapist may be better suited to assess your injury in a timely manner and inform you about the next steps to take.
Obtain medical imaging if necessary
If your healthcare professional assesses your injury and deems there to be a potential fracture they will suggest that you get an x-ray. There are very specific criteria we look for when determining whether a fracture may be present. If these are present, it is important to get an immediate x-ray. If the fracture is severe enough the area may need to be stabilized with a walking boot in order to allow for proper healing. Delaying this step and continuing to bear weight on a fracture can lead to further issues down the road so it’s important that this step is not missed.
Establish a plan of recovery with your therapist
Once your injury has been properly diagnosed and the presence of a fracture has been ruled in or out, it’s time to start managing your injury and aiding in its recovery. You can consult the help of a Physiotherapist, Chiropractor, Athletic Therapist or Registered Massage Therapist to assist in your recovery.
Treatment of Ankle Sprains
To begin with, your therapist will likely discuss strategies for managing your inflammation. This will likely include education about the RICE Protocol which is described below:
Rest: Avoid overloading the ankle in the initial phases of healing. Overtime you can progressively load it more to restore its full function.
Ice: Apply ice for 15-20 minutes every 2-3 hours to reduce swelling
Compression: Use a bandage or brace to support the injured area
Elevation: Keep the ankle elevated above the heart to reduce swelling
Over-the-Counter Pain Relief: Non-prescription pain relievers can help manage discomfort and inflammation
Your therapist will also prescribe exercises and progress them as you recover to re-establish your mobility, strength and balance on that leg. Let's explore how different therapies can aid your rehabilitation:
1. Physiotherapy
Physiotherapy plays a significant role in ankle sprain recovery with the following treatments:
Assessment: A physiotherapist will assess your condition, identifying specific issues and tailoring a treatment plan to your needs.
Manual Therapy: Hands-on techniques like joint mobilization, cupping and soft tissue release can help improve range of motion and reduce pain.
Acupuncture: Acupuncture can help to decrease pain and inflammation while also helping to restore proper activation and mobility of the tissues around the ankle.
Therapeutic Exercises: Your physiotherapist will guide you through a series of exercises to strengthen and stabilize the ankle, progressing these as you regain function in the ankle.
2. Chiropractic Care
Chiropractors can provide holistic care for ankle sprains in the form of:
Joint Mobilizations/Adjustments: Chiropractors will work to first gently mobilize the joint as it heals. Joint adjustments may or may not be used to aid in improving the mobility of a joint that remains stuck after a period of healing.
Soft Tissue Therapy: Manual therapies like muscle release therapy and myofascial release can address muscle imbalances that contribute to ankle instability and immobility.
Acupuncture: Chiropractors can also use Acupuncture to help to decrease pain and inflammation while also helping to restore proper activation and mobility of the tissues around the ankle.
3. Massage Therapy
Massage therapists can aid in the recovery from an ankle sprain though:
Reducing Muscle Tension: Massages can alleviate muscle tightness and improve circulation, aiding in the recovery process.
Stress Reduction: Managing stress is vital for healing. Massage therapy can promote relaxation and a positive mindset to the healing process.
4. Athletic Therapy
Athletic therapists are experts in sports-related injuries and can help in recovery through:
Rehabilitation Exercises: Athletic therapists can guide you through specific exercises to restore strength and stability.
Bracing and Taping: They can provide support with bracing and taping techniques to protect the ankle during recovery.
Soft Tissue Therapy: Manual therapies like muscle release therapy and myofascial release can address muscle imbalances that contribute to ankle instability and immobility.
Rehabilitation Exercises
If you’ve sprained your ankle try an incorporate these exercises into your recovery routine:
Calf Raises: Stand on the edge of a step with your heels hanging off and raise your body up and down to strengthen the calf muscles.
Ankle Circles: Gently rotate your ankle in both directions to improve mobility.
Balancing on One Foot: Enhance stability by balancing on one foot for 30 seconds, then switch.
Resistance Band Exercises: Use resistance bands for exercises like dorsiflexion, plantarflexion, inversion and eversion.
Conclusion
Ankle sprains can be a temporary setback, but with the right care and guidance from professionals like physiotherapists, chiropractors, massage therapists, and athletic therapists, you can get back on your feet faster and stronger.
Remember to consult with healthcare experts for a proper assessment of the injury and a personalized care plan. Ankle sprains, if left untreated, can result in a stiff joint that remains with you into your future and can lead to issues with the knee, hip and back.
Ensure that you follow your therapist's plan of care to its completion to get back to what you love doing, while also preventing the occurrence of future issues.
