Ankle sprains are a very frequent type of injury, which can occur in anyone, but are most often observed in athletes and physically active people.

Did you know they are caused by a sprain of the ligaments that provide support to the ankle, typically occurring due to a twist or roll of the ankle?

This blog gives you information about the possible treatment of ankle sprain, physiotherapy, exercises, the time taken for recovery, high ankle sprains and the other relevant details.

Ankle Sprain Treatment

The RICE approach is the first method of treatment that should be taken when an ankle sprain is suspected. The standard approach is often summarised by the acronym R. I. C. E.:

Rest: Do not place any pressure on your affected ankle to ensure that you do not worsen the situation.
Ice: This should be accompanied by the use of ice packs on your affected ankle every 2-3 hours for 15-20 minutes to minimise swelling.
Compression: To reduce the size of the affected area and prevent swelling, you can utilise an elastic bandage or ankle brace.
Elevation: Usually, you should try to keep the ankle raised above the heart level as often as possible to minimise swelling.

In more severe cases, you may be required to seek medical help. This can include:

Medications: Medications like non-steroidal anti-inflammatory drugs can be used to control pain and inflammation.
Immobilisation: In the worst case, a brace or a cast may be needed to help your ankle joint remain in a fixed position as it heals.
Surgery: However, in some cases, if the ligament is completely torn then surgery has to be carried out to repair your ligament.

Ankle Sprain Physiotherapy Treatment

Did you know an ankle sprain is one of the injuries that benefit from physiotherapy as a form of treatment?

Physiotherapy can be beneficial for you in regaining strength, flexibility and balance if a specific program is developed for the patient. The main goals of physiotherapy are to:

Reduce Pain and Swelling: This may involve manual therapy, ice therapy and electrotherapy among others.
Restore Range of Motion: Stretching and exercises that are mild in nature can be used to achieve full mobility of the ankle.
Strengthening Exercises: These activities assist in fortifying the muscles surrounding the ankle in order to support the joint and prevent future occurrences.
Proprioception and Balance Training: These exercises enhance proprioception of the ankle, which is important in preventing other ankle-related injuries.
Functional Training: When the ankle is healing, physiotherapy treatment begins exercises that are related to normal walking and running movements and sports-specific activities.

In a typical physiotherapy session, a physiotherapist may engage in activities such as basic exercises, manual therapy, and additional treatments such as ultrasound or electrical stimulation.

Ankle Sprain Exercises

Physical therapy exercises are critical in the rehabilitation process and in order to avoid relapse. Here are some recommended exercises:

Range of Motion Exercises:

Ankle Circles: Stand or lie down and twist your ankle in a clockwise and counterclockwise direction.
Alphabet Writing: Make letters in the air with your big toe starting from the alphabet.

Strengthening Exercises:

Towel Curls: Take a seat on a chair, put your foot on a towel and proceed to use your toes to grip the towel, pulling it closer to you.

Balance and Proprioception Exercises:

Single-Leg Stance: Place the body weight on the injured foot and increase the time as the balance becomes stable.
Balance Board or Bosu Ball Exercises: These tools work on your balance and the ability to feel where your body parts are in relation to each other and the environment.

Functional Exercises:

Heel Raises: Start on your two feet and raise your heels from the floor.
Lateral Hops: Wag from side to side on the affected foot once there is pain and swelling.

These exercises should be done under the supervision of a physiotherapist to avoid wrong form and gradual increase of difficulty.

More Ankle Sprain Exercises

You can try a few more ankle sprain exercises to gain motion and flexibility in the ankle area.

Knee Motion

This exercise requires you to sit in a chair. Make sure your foot lies flat on the floor. After taking the position, gradually move the knees from one side to another and repeat these movements for around 2 to 3 minutes. This is a fruitful exercise to relax and stretch the ligaments in the ankle area.

Calf Stretch in a Standing Position

Start this exercise by standing while facing the wall. Keep your hands over the walls to get support. Then you should bring your good foot forward and the injured foot backwards. You should keep your back heel rested on the floor, then gradually bend your good knee (the one without any injury) till you can feel a sharp stretch on the injured side of your calf. This whole round needs to be repeated thrice. Remember to hold the position for 30 seconds.

Elastic Band Push

This exercise is similar to towel stretch but includes resistance techniques. To start with this exercise, you have to sit on the floor. Your ankle should be propped up with swimming noodles or a rolled-up towel so that your heel remains away from the floor. Keep the elastic band around your foot ball and take the two ends in your hands. In this position, slowly push your ankles towards the front and then bring it back to its previous position. You should repeat this exercise 10 times. If you feel pain in the ankle while performing this exercise, you can stop using the band.

Ankle Sprain Recovery Time

The recovery time when you have an ankle sprain depends on the grade of the issue. Here is a brief discussion on the Harvard health study published recovery time of ankle sprain in different grades.

Grade I (Mild): Causes less ligament damage with mild pain and inflammation. Recovery normally ranges between one to two weeks.
Grade II (Moderate): A partial tear of the ligament with mild to moderate pain, slight swelling and ecchymosis. Recovery may take 3-6 weeks.
Grade III (Severe): Tearing of the ligament and the Grade III sprain characterised by severe pain, swelling and instability of the joint. Recovery may be a few months or more and in some instances, the person may need surgery.

You should adhere to the treatment plan and refrain from engaging in various activities before complete recovery as reinjury can result in chronic instability and frequent sprains.

High Ankle Sprain

A high ankle sprain is also popularly known as a syndesmotic sprain and affects the ligaments that link the tibia and fibula bones above the ankle joint. This type of sprain is rare but is considered more serious and difficult to heal as compared to the other types.

Symptoms

Sharp pain in the area over the ankle joint especially when weight is placed on it.
Swelling and bruising
Challenges in movement or carrying out other strenuous activities.

Treatment

High ankle sprains typically need a lengthier healing time and may require more rigorous treatment.

Immobilisation: A boot or cast may be used to immobilise the ankle.
Non-Weight Bearing: Skechers are usually advised in order not to put pressure on the affected limb.
Physiotherapy: Like any other ankle sprain, physiotherapy is very important and should be done on a regular basis.
Surgery: Severe cases could call for surgery to help fix the ligaments that are affected in some way.

Conclusion

You must understand that it is significant to administer precise care and attention, including early treatment and physical therapy, in order to progress towards the proper healing of the ankle sprain and minimise the risk of worsening the injuries.

The time it takes to recover depends on the extent of the sprain and in some instances, one may need more detailed treatment (especially in the case of a high ankle sprain).

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