A sprained ankle is a common injury and can be quite debilitating. It will impact walking, standing, sleeping and daily life. The most common ankle sprain is an inversion injury to the ankle. This is where the ankle bends inwards, and the weight of the body comes down on the lateral side (outside bony part) of the ankle. This is commonly referred to as having “rolled the ankle”. This typically occurs on an uneven surface, stepping off a footpath or landing after a jumping movement. Treatment of a sprained ankle should be advised by a physiotherapist. Read on for advice on rehabilitating this common injury.
Sprained Ankle Symptoms
Symptoms of a sprained ankle are increased swelling, bruising and pain when weight-bearing (standing on it). If the ankle was broken instead, it would be sticking out in an unnatural direction, there would be extreme pain when at rest along with weight bearing, and it would be very painful to bear any weight on the ankle. You may also have heard a load snapping or popping noise during the injury. If in any doubt, go for an x-ray.
How long does it take for a sprained ankle to heal?
This depends on the severity of the ankle sprain. A grade one sprain typically takes 1-2 weeks, a grade two takes 2-6 weeks, and a grade three takes 6-12 weeks. To identify what grade of ligament injury has occurred, please book an appointment for a full assessment.
Is it okay to walk on a sprained ankle?
Once the ankle has been assessed and the grade of injury identified, the weight-bearing status of the ankle can be determined. Typically, for a grade one injury, we advise to take the weight off the ankle for a couple of days and then begin weight-bearing as tolerated. Perhaps start with pool-based exercises for a couple of days if possible. If it is a grade three injury, we would advise going for a scan to rule out any fracture and see the true severity of the tear. Usually an ankle support boot would need to be worn for a couple of weeks following this.
Sprained ankle treatment
Treatment could begin with pool-based exercises to reduce the weight taken on the ankle. This would then be combined with land-based exercises, taping, gait re-education and sport-specific drills (if applicable). Advice, reassurance and education regarding time frames and how to manage the injury daily would also be given.
Exercises for the treatment of ankle sprain:
- Pool-based exercises. The buoyant nature of being in the water will reduce the amount of body weight on the ankle
- Active ankle range-of-motion exercises
- Isometric exercises, progressing to isotonic exercises
- Gait re-education
- Proprioception and neuromuscular control exercises (wobble board and Bosu ball)
- Taping to help support the ankle in the early stage of rehab, if needed
- Sport-specific drills, for example, sprinting, change of direction and plyometrics
- Manual therapy, as required, to assist the return of full active and passive range-of-motion in the ankle.
Should you strap a sprained ankle overnight?
Yes, it is an option but not a necessity. A strapped sprained ankle would be helpful overnight to assist with sleeping and comfort against the duvet. This can then speed up the recovery process.
How to avoid ankle injuries for athletes
Add neuromuscular control exercises (standing on a balance cushion or wobble board) and plyometrics (squat jumps or POGO hops) into an injury prevention programme on the off-season. Do this 3-4 times per week, and maintain in the on-season once a week.
Summary
Ankle injuries can be debilitating and commonly reoccur if they are not rehabilitated correctly. However, with correct diagnosis, exercises and sprained ankle treatment, a full recovery is possible. Book an appointment with Next Level Physiotherapy to ensure a successful recovery and prevent recurrence in the future.