The day I sprained my ankle for the first time marked the beginning of a lifelong struggle with ankle pain and mobility issues. It was a turning point in my life and it sparked a passion within me to learn more about how physiotherapy can help with ankle sprains. In this post, I want to share what I’ve learned and how you can use this knowledge to recover from an ankle sprain more effectively!
Understanding Ankle Sprains
An ankle sprain is a common injury that occurs when the ligaments surrounding the ankle are stretched or torn, typically due to a sudden twisting motion or impact. This can result in pain and swelling, limiting the ankle’s range of motion and causing difficulty in walking.
- Causes: Ankle sprains often occur due to various reasons, including sudden twisting motions, impact injuries, walking on uneven surfaces, and wearing improper footwear. Sudden twisting motions are common in activities like running, jumping, or quickly changing direction. Impact injuries can occur from direct hits to the ankle, such as falling or tripping. Walking or running on uneven ground increases the risk of ankle sprains, as does wearing shoes that do not provide adequate support or have high heels.
- Symptoms: The symptoms of an ankle sprain include pain, swelling, bruising, limited range of motion, and instability. Pain is typically immediate and can range from mild to severe, depending on the extent of the injury. Swelling often occurs shortly after the injury, sometimes significantly. Bruising may appear around the injured area due to broken blood vessels under the skin. Movement of the ankle may be restricted due to pain and swelling, and the ankle might feel wobbly or unstable, especially when bearing weight.
Understanding these aspects of ankle sprains helps in recognizing the injury and seeking appropriate care, ensuring a quicker and more efficient recovery.
Benefits of Physiotherapy for a Sprained Ankle
Physiotherapy is highly beneficial for treating a sprained ankle. It plays a crucial role in the rehabilitation process by promoting healing, restoring strength and flexibility, and preventing future injuries.
- Promoting Healing: Physiotherapy helps accelerate the healing process through various techniques and exercises. These methods enhance blood flow to the injured area, reduce inflammation, and expedite tissue repair. Early intervention with physiotherapy can significantly shorten the recovery time and improve overall outcomes.
- Restoring Strength and Flexibility: A sprained ankle often results in weakened muscles and reduced flexibility. Physiotherapy includes targeted exercises to strengthen the muscles surrounding the ankle and improve flexibility. These exercises help in regaining the normal range of motion and enhancing the stability of the ankle joint. Strengthening the muscles also supports the ligaments and reduces the risk of re-injury.
- Preventing Future Injuries: One of the critical benefits of physiotherapy is its role in preventing future ankle sprains. Physiotherapists assess and address any underlying issues, such as poor balance, improper walking patterns, or muscle imbalances. They also educate you on proper techniques for physical activities and recommend supportive footwear. By correcting these factors, physiotherapy reduces the likelihood of recurring ankle injuries.
- Customized Treatment Plans: Physiotherapy provides personalized treatment plans tailored to the specific needs of the individual. Each treatment plan considers the severity of the sprain, the individual’s activity level, and overall health. This customized approach ensures that the therapy is effective and aligns with your recovery goals.
Physiotherapy offers comprehensive care that not only aids in the immediate recovery from a sprained ankle but also promotes long-term ankle health and resilience.
What Will Physio Do for a Sprained Ankle?
During physiotherapy sessions for a sprained ankle, the physiotherapist will assess the extent of the injury and develop a customized treatment plan tailored to the individual’s needs. This plan may include various techniques such as manual therapy, exercises to improve range of motion and strength, as well as modalities like acupuncture or shockwave therapy to reduce pain and swelling.
Exercises That Support Recovery From a Sprained Ankle
Several exercises can aid in the rehabilitation of a sprained ankle:
- Alphabet Exercises: Sit in a chair with your injured foot flat on the floor. Use your big toe to trace the letters of the alphabet in the air. This helps improve range of motion and flexibility.
- Towel Stretch: Sit on the floor with your legs stretched out in front of you. Place a towel around the ball of your foot and gently pull it towards you, feeling a stretch in your calf and Achilles tendon. Hold for 15 to 30 seconds and repeat 2 to 3 times.
- Calf Raises: Stand with your feet flat on the floor and your hands resting on a wall for balance. Slowly raise up onto your toes, then lower back down. This exercise strengthens the calf muscles, which support the ankle.
- Ankle Circles: Sit on the floor with your legs stretched out in front of you. Rotate your injured foot in clockwise and counterclockwise circles, focusing on improving range of motion.
- Heel Raises: Stand with your feet flat on the floor and raise your heels off the ground, lifting your body weight onto the balls of your feet. Slowly lower back down. This exercise strengthens the muscles around the ankle and helps improve balance.
How Long After an Ankle Sprain Should I See a Physio?
It’s recommended to see a physiotherapist as soon as possible after sustaining an ankle sprain. Early intervention can significantly enhance the recovery process and minimize the risk of complications. However, if immediate access to a physiotherapist is not feasible, seeking treatment within the first two to three days after injury is still highly beneficial.
Don’t Wait to Get the Help You Need
Now that you’ve learned all about ankle sprains, it’s time to take action. Physiotherapy offers a comprehensive approach that not only aids in immediate recovery but also promotes long-term ankle health and resilience.
Our team at Body Works Physiotherapy in Scarborough is well-versed in treating soft tissue injuries like ankle sprains, and we’re here to help you get back to living your best life. Contact us today and let’s work together towards a healthier, happier you.
