Ankle Sprain

What Is an Ankle Sprain?

An ankle sprain occurs when the ligaments surrounding the ankle are overstretched or torn. There are three types of ankle sprains, based on severity:

1. Grade 1 (Mild): The ligaments are stretched but not torn. You may experience some swelling, tenderness, and mild pain, but you can still walk with limited discomfort.

2. Grade 2 (Moderate): The ligaments are partially torn. Swelling and bruising are more severe, and walking may be difficult without pain.

3. Grade 3 (Severe): The ligaments are completely torn. The ankle is unstable, and there is significant swelling, bruising, and loss of function.

Ankle sprains often occur when the foot rolls inward (inversion) or outward (eversion), especially during sports activities, walking on uneven surfaces, or sudden directional changes.

How Does Physiotherapy Help in Recovery?

Physiotherapy plays a crucial role in healing from an ankle sprain, no matter how severe. Proper rehabilitation helps reduce pain and swelling, improves mobility, and strengthens the muscles around the ankle to prevent future injuries. The key stages of physiotherapy treatment include:

1. Acute Phase (0-48 Hours)

The first 48 hours after the injury are critical for reducing swelling and controlling pain. Physiotherapists typically recommend the R.I.C.E method (Rest, Ice, Compression, Elevation) during this phase to minimize inflammation and prevent further injury.

• Rest: Avoid putting weight on the injured ankle to prevent further strain.

• Ice: Apply an ice pack for 15-20 minutes every 1-2 hours to reduce swelling.

• Compression: Use an elastic bandage to wrap the ankle, applying enough pressure to reduce swelling without cutting off circulation.

• Elevation: Elevate the ankle above heart level to allow fluids to drain away from the injury site.

2. Subacute Phase (2-7 Days)

Once swelling decreases, gentle exercises are introduced to restore range of motion. Physiotherapists use techniques such as:

• Passive Range of Motion (ROM) exercises to help the ankle move without causing pain.

• Gentle stretching to help regain flexibility and prevent stiffness.

3. Strengthening Phase (1-3 Weeks)

As healing progresses, strengthening exercises are introduced to rebuild muscle strength around the ankle. Physiotherapists may guide you through:

• Resistance band exercises to target the ankle muscles.

• Isometric exercises to strengthen the ankle without moving the joint.

4. Functional Phase (3-6 Weeks)

Once you’ve regained strength and flexibility, functional exercises are implemented to restore balance and stability, preparing you to return to daily activities and sports. These might include:

• Proprioceptive training to improve balance and coordination.

• Sport-specific drills to safely return to activities like running or playing sports.

Evidence Supporting Physiotherapy for Ankle Sprains

Research has consistently shown that physiotherapy is effective for treating and rehabilitating ankle sprains. A study published in the British Journal of Sports Medicine found that early physiotherapy intervention improves recovery time and reduces the risk of recurrent ankle sprains by strengthening the ankle muscles and improving joint stability (Hertel, 2008).

Another study in the Journal of Orthopaedic & Sports Physical Therapy found that proprioceptive training, which is a key part of physiotherapy rehabilitation, can significantly reduce the risk of re-injury for athletes recovering from ankle sprains (Gribble & Hertel, 2003).

Preventing Future Ankle Sprains with Physiotherapy

While physiotherapy helps you recover from an ankle sprain, it also plays a key role in preventing future injuries. After rehabilitation, your physiotherapist may provide exercises to:

1. Improve balance and coordination: Training the body to be aware of the position of your feet and ankles can help prevent the recurrence of sprains.

2. Strengthen stabilizing muscles: The muscles around the ankle joint play a crucial role in maintaining balance and supporting the body during movement. Strengthening these muscles reduces the risk of future sprains.

3. Enhance proprioception: Proprioceptive exercises help train your nervous system to sense the position of your body, preventing improper foot placement that can lead to sprains.

What You Can Do at Home:

In addition to the exercises your physiotherapist prescribes, you can follow these general guidelines to speed up recovery and prevent future sprains:

• Stretching: Make it a habit to stretch your calves, Achilles tendon, and feet to maintain flexibility.

• Strengthening exercises: Incorporate resistance training for the ankle muscles to build strength and stability.

• Wear supportive shoes: Choose footwear that provides good arch support and cushioning to reduce the risk of rolling your ankle.

Conclusion

Ankle sprains can range from mild to severe, but the right treatment can ensure a full recovery and help you return to normal activities. Physiotherapy is essential in managing an ankle sprain, with exercises that promote healing, improve mobility, and reduce the risk of future injuries. Early intervention, proper rehabilitation, and preventive measures are key to getting back on your feet safely.

If you’ve sustained an ankle sprain, don’t delay in seeking physiotherapy treatment. Early care can make all the difference in your recovery.

References:

• Hertel, J. (2008). Functional Anatomy, Pathomechanics, and Pathophysiology of Lateral Ankle Sprains. Journal of Athletic Training, 43(3), 351-357.

• Gribble, P. A., & Hertel, J. (2003). Injury Risk in Athletes: The Role of Proprioception and Balance Training in Injury Prevention. Journal of Orthopaedic & Sports Physical Therapy, 33(10), 580-586.

• Tijs, J., McGuine, T. A., & Keene, J. S. (2014). The Effectiveness of Proprioceptive and Balance Training Programs in Preventing Ankle Sprains. British Journal of Sports Medicine, 48(6), 522-530.