A sprained ankle can be a real setback! Not only does it limit your mobility, but it can also linger on and on if not treated properly. Usually, this type of injury causes one or more ligaments on the outer side of your ankle to be stretched beyond their normal length or even worse, torn! If you don’t look after it immediately, it can lead to chronic dysfunction and recurrence of the same injury.
How do you know it’s a sprain and not a fracture? The key signs to look for are if you are unable to bear weight after this type of injury, or if there is significant swelling or deformity, you probably need an x-ray. The good thing is that most ankle sprains can have a successful return to full function and get the best results from a functional individualized physiotherapy and exercise program.
So, what are the steps to get on the right track? First, you have to get that pain under control and protect the ankle from further damage. Second, it is necessary to regain the mobility and strength your ankle needs to function properly. Third, it is important to rehabilitate with a functional rehabilitation plan with appropriate exercises so it doesn’t happen again while you are out playing your favourite game of tennis.
TIP 1 – Baby that Ankle!
- Rest your ankle by not walking on it. Limit weight bearing and use crutches if necessary; if there is no fracture you are safe to put some weight on the leg. An ankle brace often helps control swelling and adds stability while the ligaments are healing.
- Ice it to keep down the swelling. Don’t put ice directly on the skin (use a thin piece of cloth between the ice bag and the skin)
- Compression can help control swelling as well as immobilize and support your injury.
- Elevate the foot by reclining and propping it up above the heart. Swelling and pain should subside within a few days with a mild sprain.
TIP 2 – Move it!
Once you can bear weight on your ankle, your physiotherapist will do some manual therapy to help regain your range of motion and also will prescribe initial exercises that focus on strengthening your muscles, and ligaments and regaining your range of motion and balance.
TIP 3 – Function, Function, Function!
Now you need to gradually progress to doing your normal activities and sports in a controlled and protected way. An individualized exercise plan prescribed by your physiotherapist that emulates your activities and is increasingly more challenging is crucial to full rehabilitation of that injured ankle. Many people stop their rehabilitation plan before this stage because they no longer are experiencing pain or swelling. This is the reason why recurrent ankle sprains occur. The key to a successful recovery from an ankle sprain is by following ALL of these three steps.
Services Offered:
Acupuncture
Dry Needling
Intramuscular Stimulation (IMS)
Physiotherapy
Virtual Physiotherapy
