“I’ve Sprained my Ankle…”
And what did I do? …
Ankle ligament injuries are widespread, and account for about 20% of all sports injuries. When you roll or twist the ankle, the lateral ligaments located on the outside of the ankle are much weaker than the internal ligaments and are much more easily affected. It is not unusual for individuals to feel ‘unstable’ following an ankle sprain, with about 30 percent of individuals who sprain an ankle suffering from subsequent chronic, repeated sprains. For extreme sprains, this most often happens or when a less severe sprain is left to recover on its own, often leaving it weakened by inadequate healing, impaired muscle strength and poor balance. If you are looking for more tips, check out Physio in marrickville.
What does my diagnosis really mean, then?
How badly you sprain an ankle and what needs to be done depends on how much has been ripped from the lateral ligament. Mild or Grade 1 sprain: the ligament is up to 25 percent broken. Grade 2 or mild sprain: 25-50 percent of the torn ligament. Extreme or Grade 3 sprain: Ligament fibre disruption of over 50 percent. Your doctor or physiotherapist will also order an x-ray for your ankle if it is serious, to make sure that there are no associated bone fractures.
What is it that I need to do?
Step 1: ACUTE MANAGEMENT (1- 3 DAYS) Control of Injury. Rest: Use crutches to take a small weight through the foot to help not only relieve pressure and discomfort, but to facilitate early movement. Ice: Early; sometimes within the first 24 hours; every 2-4 hours for 15-20 minutes. Compression: 48-hour swelling reduction bandage, brace or taping Elevation: Try to rest with the ankle lifted to decrease swelling. Strive for care.
Step 2: SUB-ACUTE MANAGEMENT (3-10 DAYS) As range of motion starts to return, strength training starts, Everyday Life Tasks (ADL’s) become simpler. The physiotherapist will typically use his manual therapy skills, as well as therapy modalities, such as ultrasound, at this point. An activity program will be implemented and improved functionality will be advertised.
Step 3: RETURN TO Work (10 DAYS – 21 DAYS) Range of movement is returned, strength returns to normal, without pain, all ADL’s are performed. As there is less physical therapy (if any sometimes) and a real focus on exercise recovery, the patient now becomes more of a catalyst of the care to ensure an effective return to work. In order to decrease the risk of future lateral ankle sprain, this stage of the treatment is important.
Step 4: RETURN TO SPORT (3-6 WEEKS) Higher-level exercises that imitate athletic activities and ensure that the ankle can endure the high-intensity stress that is placed on it while playing sport. The patient will be put into higher-level strength and endurance programs and will be tested for exercises to assess their ability to return to sport.
“I’ve Sprained my Ankle…”