Preventing and Managing Ankle Sprains: Techniques and Tips
Whether you’re an athlete, an occasional gym-goer, or just out for a walk, understanding how to effectively prevent and manage ankle sprains is crucial for maintaining mobility and preventing future complications.
Understanding Ankle Sprains
Anatomy of the Ankle
The ankle joint is supported by several ligaments, which help stabilise the joint while allowing for the necessary range of motion required for walking and running. The ligaments on the outside of the ankle (lateral ligaments) are often the most commonly injured. Ankle sprains result from the foot twisting or turning unexpectedly, which can stretch or tear these supporting ligaments.
Types of Ankle Sprains
Ankle sprains are categorised into three grades, depending on their severity:
- 1: Mild damage to a ligament or ligaments without instability of the affected joint.
- 2: Partial tearing of the ligament, which can involve some loss of function.
- 3: Full tear of the ligament, causing joint instability and significant pain and swelling.
Prevention Techniques
Proper Footwear
Wearing the right shoes for the activity can provide adequate support and cushioning for the feet and ankles. High-top sneakers, for example, can offer extra ankle support and reduce the risk of sprains during activities that involve a lot of jumping or sideways movements, such as basketball.
Strengthening Exercises
Strengthening the muscles around your ankle will help stabilise your joints and minimise the risk of injury. Exercises such as calf raises, ankle dorsiflexion, and lateral band walks can fortify the muscles that support the ankle.
Balance Training
Practicing balance exercises can significantly reduce the risk of ankle sprains by improving your proprioception. Exercises such as the single-leg balance, the balance-and-reach exercise, or using a balance board can be effective.
Environmental Awareness
Be mindful of your running or walking surfaces. Uneven surfaces, slippery floors, and areas littered with debris are common places where ankle injuries can occur. Whenever possible, choose even, well-lit paths for physical activities.
Management Strategies
Immediate Care – The R.I.C.E. Method
When an ankle sprain occurs, immediate actions can help minimise pain and swelling and protect the injured tissues:
- Rest: Avoid putting weight on the injured ankle to prevent further damage.
- Ice: Apply ice to the ankle for 20 minutes every two hours for the first 48 to 72 hours after the injury. Ice reduces swelling and can help diminish pain.
- Compression: Wrap the ankle with an elastic bandage or wear a compression stocking to help keep swelling down.
- Elevation: Keep the injured ankle elevated above the level of your heart whenever possible. This will also help reduce swelling.
Pain Relief
Over-the-counter pain relievers such as ibuprofen or paracetamol can help reduce pain and control inflammation. Be sure to follow the recommended dosages and consult with a healthcare provider if you have any existing health conditions that might be affected by their use.
Rehabilitation Exercises
Once the pain and swelling have decreased, physical therapy aimed at restoring range of motion, strength, and balance is crucial. A Podiatrist at Elite Foot Care can tailor an rehab program to meet your specific needs to ensure optimal recovery. We can use our VALD strength testing equipment to track your recovery over time and recommend a time to return to sport.
Advanced Therapies
For recurring ankle sprains or more severe injuries, additional treatments might be needed:
- Orthotic Devices: Custom orthotics can be used to correct biomechanical issues that may contribute to ankle instability.
- Bracing: Wearing an ankle brace can help stabilise the joint and prevent further sprains during the recovery process.
- Physical Therapy: Physical therapican use techniques such as foot mobilisation can help improve ankle function and reduce pain.
Surgery
In cases where there is significant damage to the ligaments, surgery may be necessary to repair or reconstruct the damaged tissues.
Long-Term Care and Recovery
Preventing future ankle sprains involves maintaining ankle health and strength long after the initial injury has healed. Continue performing strength and flexibility exercises as part of your regular fitness routine. Additionally, always wear suitable footwear, and consider supportive devices if you frequently engage in high-risk activities.
Conclusion
Ankle sprains can be painful and debilitating but are largely preventable with the right knowledge and tools. By adhering to preventive measures and appropriately managing injuries when they occur, you can keep your ankles healthy and avoid repeated injuries. Understanding the mechanisms and effective strategies for ankle sprain prevention and management enhances not only your physical health but also your ability to engage in your desired activities without fear of injury.
If you have an ankle injury, book a time with one of our Podiatrists. They will provide you with a rehab program and return to sport plan. Call our friendly reception staff on 07 5328 3588 or book online.
