Let’s talk about – Ankle Sprains

What is an ankle sprain?

 

An ankle sprain happens when the foot rolls out excessively, causing the supporting ligaments on the outside of the ankle to stretch and tear. This usually happens when walking on uneven ground or participating in sports.

How do I know if I’ve got one?

There will usually be a recent history of injury as above. Following a fall where the ankle rolls out excessively there will be pain, swelling and bruising around the ankle joint. It will be difficult if not impossible to bear weight on the injured ankle.

I think I've sparined my ankle! What can I do?

Don't panic! Early management is the key to recovery. You should support, rest and Ice the area for the first 24 hours to get the inflammation down, avoiding weight bearing. It is important to get the injury checked as early as possible to make sure there is not a fracture, which can happen in some cases of severe ankle sprain. Early mobilisation is important for good recovery so, while non weight bearing, move the foot and ankle through a pain free range to avoid the joint stiffening up. As time goes on and you are able to walk more normally you can do more specific exercises, such as blancing on one leg to regain balance strength and stabilty.

If I rest it, it will get better right?

Yes it will, however the problem with ankle sprains is that, if not properly rehabilitated, the ankle may heal in a weakened state resulting in reduced proprioception or position sense, increasing the risk of a future ankle sprain.

How can I reduce the risk of getting an ankle sprain?

Accidents will happen. However you can reduce the risk of getting an ankle sprain by wearing appropriate supportive shoes with good grip on uneven terrain, performing agility drills if involved in competitive multi directional sports such as football or tennis, and making sure you do regular strengthening and balance exercises if your ankle is weak from a previous injury.

Can you help me?

 

As a Sports Podiatrist I can guide you through the different stages of rehabilitation from ypur ankle sprain, advising on specific exercises to strengthen the ankle and improve proprioception, while making sure the ankle is supported and offloaded appropriately to prevent further injury and speed up the healing process, helping you to get back to activity more quickly.

How can I reduce the risk of getting an ankle sprain?

Accidents will happen. However you can reduce the risk of getting an ankle sprain by wearing appropriate supportive shoes with good grip on uneven terrain, performing agility drills if involved in competitive multi directional sports such as football or tennis, and regular strengthening and balance exercises if your ankle is weak from a previous injury.