How to manage an ankle sprain
One day, as you are running alone in a nice and peaceful park, all of the sudden out of nowhere a child on a bike rides toward you. You try your best to avoid it by changing direction, but sadly as you shifting to one side – your ankle ‘stuck’ firmly on the ground and you go over it. From there, you can see your ankle is in immediate pain. The child went off – thinking its not his fault and you had only one thing in mind (besides swearing) – “Ouch, would I be able to get back to running again any time soon!?”
How did my ankle get ankle sprained?
The ankle joint has many ligaments that provide stability by limiting the amount of side-to-side movement. Ankle sprains are usually caused by an excessive rolling of the foot onto its outer edge so that the sole of the foot is turned inwards. This causes the ligaments on the outer side to overstretch and sometimes tear. If someone has a history of previous ankle sprains, then they are more likely to have repeated ankle sprains than persons who have not been injured before.
What do I need to do after I sprained my ankle?
Rest is the first thing a person should do – stop training or playing football. A person can aim to reduce the swelling by using the POLICE method of treatment (Protect, Optimum Loading, Ice, Compression and Elevation) as soon as possible.
Initially the person can protect the injured ankle by taping or a support or brace. The person may need to use crutches if they have difficulty putting weight onto the ankle or walking is uncomfortable.
All persons should see a physiotherapist who can advise on rehabilitation, including mobility and strengthening exercises and more importantly advise you on when they should return to training.
How can Physiotherapy help?
At Physio Savvy, the Physiotherapist will assess your injury to rule out any fracture and give you a diagnosis.
Initially, the physiotherapist will aim to reduce the symptom – swelling and pain using the POLICE (Protect, Optimum Loading, Ice, Compression and Elevation) method of treatment with possible of modalities (ie Therapeutic Ultrasound) and manual techniques such as drainage massage.
Later, when the symptoms subside the physiotherapist will use several other manual techniques such as Positional Release Techniques, friction massage, passive stretching and a rehabilitation program will be prescribed.
The rehabilitation includes strengthening, balance and specific functional/ activity and sports specific (in your case – running – because you want to chase that child again).
To get started on your ankle injury treatment, check out the options below.