Simple Steps to Treat a Sprained Ankle
If you have been unlucky enough to have sprained your ankle – then you know it can be a nasty injury. But what does it mean to ‘sprain’ your ankle? That’s what we are here to discuss in this blog.
We’re going to give you the knowledge about ankle sprains and how you can simply manage your symptoms.
What is a sprained ankle?
An ankle sprain is a ligament injury which involves trauma to the joint. Ligaments hold bones to bones and can become overstretched and torn when the ankle is placed under too much stress. Ankle inversion injuries are when the ankle rolls to the outside and the foot goes inside. Ankle sprain’s can also happen when the foot is forced in to a different direction than the ankle or with impact. Sprains do also involve other tissues such as bones and tendons, depending on how the injury occurred.
- Grade I – structural damage only on microscopic level, with slight local tenderness and without joint instability.
- Grade II – partial tear (rupture) of the ligament, visible swelling and noticeable tenderness, but without joint instability (or with mild instability).
- Grade III – a severe sprain: complete rupture of the ligament with significant swelling and with instability of the joint.
The timeframes for healing a mild sprain will recover in around 6 weeks – more serious sprains can take 3-6 months.
Best Treatment of an Ankle Sprain in Vaughan
When you suffer a sprained ankle you should get to work immediately on it. The sooner you start to work on the injury – the less severe it will be.
There is a simple 5 step plan for managing the early parts of an ankle sprain
- Protection – Remove yourself from danger or the activity which caused it and discontinue exercise or anything that may be causing further harm.
- Relative Rest – do not stop moving or exercising completely. If you have hurt your knee, hip or ankle – maybe reduce the amount of walking you are doing but find ways to move the affected body part regularly – this will help the tissues to heal and get blood to them
- Ice – get cold on t the injury within 72 hours to reduce the damage caused and limit the bleed within the injury. This can make your injury less severe.
- Compression of the injury – this helps to reduce bleed and reduce the swelling which can make it more painful and also delay recovery,
- Elevate your injury above heart height to ensure the swelling drains efficiently.
If you are unsure about what kind if injury you have sustained– get booked in for an assessment with an injury specialist to give you a recovery plan.
As a SAFETY NOTE : if you have had severe trauma to your ankle or are finding weight bearing particularly difficult – you should get a check by XRAY. Ankle injuries commonly involve bone injuries.
Sprained Ankle Rehabilitation Woodbridge, Vaughan
Following the initial stages of the injury – rehabilitation is now what the focus should be placed on.
Some of the key points for rehabilitation of an ankle sprain should focus on:
- Reducing swelling
- Regaining range of movement
- Improving ankle strength
- Restoring the proprioception / balance of the ankle
- Returning to sport / exercise in a safe way
There are many ways to treat an ankle sprain and help it to recover faster. Physiotherapy at Woodbridge uses the following treatments to help the recovery process:
- Bracing – if the injury is bad enough you may require a sports brace to stabilise it in the short term to allow ligaments to heal better.
- Taping – in the early stages of an ankle sprain, taping has been shown to promote recovery of the ligament damage.
- Soft tissue treatments – improve circulation and regulate pain in the affected area, reduce scar tissue.
- Passive Ankle Mobilisation – therapist performed movements of the ankle to improve ankle movement.
- Testing of the ankle joint for strength and stability
- Tailored rehab plan with advice on when to return to exercise
- Gait analysis / Biomechanical Evaluation
Guidance from a physiotherapist after an ankle sprain is vital in reducing your symptoms quickly and returning to the activities you want to, in a safe and timely manner. Our Physiotherapists in Woodbridge, Vaughan have the highest level of training. Ankle sprains can go on for extended periods of time when not managed correctly in the short term. Having the right person in charge of your rehab is an important factor.
Derek Mernagh is a registered physiotherapist and comes from a long line of family soccer players. As a teenager he was heavily involved in soccer. Over the years he migrated to kickboxing, cycling, running, strength & conditioning. As a fitness fanatic he knows exactly what it is like to be injured during sport. Because of his first-hand knowledge and experience he can get you back to physical fitness and return to sport as soon as is humanly possible relative to your injury.
Physiotherapy @ Woodbridge offers one to one personalized treatment and management. We develop programs specific to your individual needs. Our treatments are focused on hands on manual therapy and tailored exercise prescription.
Once you have followed our simple management advice, and if you need further help, book an appointment online with us for an assessment – you can do this by clicking here.
Need More Info?
If you have any questions about a sprained ankle and how Physiotherapy@Woodbridge could help you – then please do not hesitate to call us on 289-475-2147. We are happy to provide you with free advice over the telephone.
Our physiotherapist Derek Mernagh has many years of experience in dealing with ankle sprains and has treated many clients with a successful outcome – visit his profile to take a further look. Physiotherapy at Woodbridge has many 5-star google reviews from our clients who have had great results with their treatment.
If you would like to book into the clinic, please contact us or you can book an appointment online.