Physiotherapy for Ankle Sprains: Steps to a Quick Recovery
With the excitement of Euro 2024 in full swing, we’ve seen some of the world’s best athletes battling it out on the field. Unfortunately, even the most skilled players aren’t immune to injuries, and ankle sprains are among the most common. If you’ve experienced an ankle sprain, you can relate to the frustration these players feel when sidelined. But there’s good news: physiotherapy can significantly expedite the healing process and get you back on your feet faster. Here’s a guide to understanding how physiotherapy can help with ankle sprains and what steps you can take for a quick recovery.
Understanding Ankle Sprains
Types of Ankle Sprains
Understanding the type of ankle sprain you have is crucial for effective treatment and recovery. Ankle sprains are categorized based on the ligaments involved and the severity of the injury.
Inversion (Lateral) Ankle Sprain:
This is the most common type of ankle sprain, occurring when the foot rolls inward, causing the outer ligaments to stretch or tear. The anterior talofibular ligament (ATFL) is usually the most affected.
Symptoms: Pain on the outside of the ankle, swelling, bruising, and difficulty bearing weight.
Eversion (Medial) Ankle Sprain:
This type occurs when the foot rolls outward, injuring the inner ligaments, particularly the deltoid ligament. Eversion sprains are less common but can be more severe.
Symptoms: Pain on the inside of the ankle, swelling, and difficulty bearing weight.
High Ankle Sprain (Syndesmotic Sprain):
This occurs when the ligaments above the ankle joint, which connect the tibia and fibula, are injured. High ankle sprains are typically caused by twisting or rotational forces.
Symptoms: Pain above the ankle, swelling, and difficulty walking or bearing weight. These sprains often take longer to heal.
One of the biggest mistakes in ankle sprain recovery is rushing the process. This can lead to incomplete healing and a higher risk of re-injury. It’s crucial to follow a structured recovery plan and avoid common pitfalls like returning to high-impact activities too soon or neglecting rehabilitation exercises.
The Role of Physiotherapy
Physiotherapy plays a crucial role in the recovery from an ankle sprain. Here’s how it helps:
Immediate care:
In the first 48 hours, remember: Protection, elevation, avoid anti-inflammatories, compression, education. Once you cross the acute phase, slowly start loading it and progress on to strengthening and balance exercises.
Your physiotherapist might also help you support the ankle by applying a supportive taping or use machines like Ultrasound therapy till you cross the acute phase.
2. Early mobilization:
Gentle exercises and stretches can help restore the range of motion in your ankle, preventing stiffness and ensuring the ligaments heal correctly.
3. Strengthening
Strengthening exercises are crucial for restoring stability and preventing future sprains. Once the pain is under control, focus on exercises that target the muscles around the ankle, such as calf raises, toe raises, and resistance band exercises.
4. Balance and Proprioception
Balance exercises, such as standing on one leg or using a balance board, are essential for improving proprioception (the body’s ability to sense its position in space). This training helps prevent future sprains by enhancing ankle stability and coordination.
5. Gradual Return to Activity
As your strength and balance improve, gradually reintroduce weight-bearing activities and eventually return to your usual activities. Start with low-impact exercises like swimming or cycling before progressing to higher-impact sports.
6. Wear the Right Footwear:
Wearing supportive footwear can significantly impact your recovery and prevent future sprains. Choose shoes that provide good ankle support and cushioning, and consider using ankle braces or orthotics if recommended by your physiotherapist.
7.Seek Professional Guidance:
Working with a physiotherapist can ensure a tailored recovery plan that addresses your specific needs and goals. They can guide you through each stage of recovery, provide manual therapy, and adjust your program as you progress.
Takeaway Tip
According to a recent study published in the Journal of Orthopaedic & Sports Physical Therapy, incorporating proprioceptive training into ankle sprain rehabilitation can significantly reduce the risk of recurrent sprains.
Proprioceptive training, which involves exercises that improve balance and body awareness, helps enhance neuromuscular control and stability. This type of training can include activities such as using a wobble board, single-leg stances, and dynamic balance exercises. If you sprain your ankle, seek physiotherapy as soon as possible to ensure a quicker and more effective recovery.
Summary
As you embark on or continue your recovery journey from an ankle sprain, keep these tips in mind. Remember, the goal is to heal completely and prevent future injuries, ensuring you can return to your activities safely and confidently. And if you ever find yourself in need of guidance, remember that we are here to support you every step of the way.
What to Do Next…
At Rehab Rooms, we believe that successful treatment is down to accurate diagnosis and assessment, leading to effective treatment outcomes. Why not book online or call us at 01-4305634 to schedule a time that works for you.