Ankle Sprains - Treatment, Recovery and Prevention.

Ankle sprains are a common injury amongst sports people and in every day life. They can severely affect your ability to do your normal activities and if not rehabilitated properly, can cause long term issues around the ankle. Let's delve into what is an ankle sprain, how to manage it and help prevent it from happening again.

What is a ligament?

A ligament is a strong, fibrous connective tissue that connects bones to other bones, providing stability and support to joints. They are crucial for holding joint structures together and facilitating movement. 

The Ankle Joint

The ankle joint, also known as the talocrural joint, is a hinge-type synovial joint that connects the lower leg (tibia and fibula) to the foot (talus). It allows for dorsiflexion (lifting the foot up) and plantarflexion (pointing the foot down). The joint is formed by the articulation of the tibia and fibula with the talus. 

Ligaments either side of the ankle joint provide stability and prevent sideways movement of the joint. There are three ligaments on the lateral or outside part of the ankle and one big one on the medial or inside part. There is an additional ligament between the tibia and fibula above the ankle joint.

Ankle Ligament Tears

Tears or Sprains of the ankle ligaments occur when there is too much sideways movement of the ankle under load. Inversion loads cause a tear of the lateral ligaments, eversion loads the medial ligament and twisting loads the tibiofibular ligaments (high ankle sprain).

Grades of ankle ligament tear and recovery time

Grade 1 - Smaller tears where only a few fibres are torn or overstretched. Can generally get back to playing in 1-2 weeks

Grade 2 - Lots of fibres torn. Return to sport in 4-6 weeks

Grade 3 - Complete rupture of the ligament. 8 weeks +

Why is Physiotherapy Important?

Several recent studies have highlighted the importance of physiotherapy in guiding the rehabilitation of ankle injuries not only to return to activity but to prevent future recurrence

• Early physiotherapy intervention results in greater functional improvement than the RICER method alone (Dewi et al., 2022).

• Proprioception and Strength training is effective in reducing the risk of re-injury (Baral et al., 2021).

• Supervised rehabilitation programs lead to faster return to sport and lower recurrence rates (Wagemans et al., 2022).

• Taping and bracing during sports reduces the risk of re-injury (Megalaa et al., 2024).

• Individuals with recurrent ankle sprains demonstrated altered landing mechanics, which has been found to heighten the risk of ACL injury with decreased knee and hip muscle control (Xu et al, 2022). It is thus important that the whole kinetic chain is also assessed and exercise is prescribed based on findings, as research identifies reduced muscle control and postural stability in people following ankle sprains (Simpson et al, 2019).

What will your physio do?

• Plan - give a written treatment plan so you understand the best way to get your ankle back to 100%

• Manual therapy - helps with regaining range of motion, helping reduce swelling and loosen up muscles

• Range of motion exercises - help restore normal motion in the ankle

• Strengthening exercises - restore full strength in the muscles around the ankle to be able to return to activity and prevent recurrence

• Proprioception exercises - are designed to improve your body's awareness of its position and movement in space. These exercises can help prevent injuries, improve athletic performance, and enhance overall body control. 

• Education - help you understand your injury

• Return to activity - guide you on a graded return to activity program so you are ready to return to the activity you love

If you have hurt your ankle give us a call on 9838 8449 or book an appointment online and let our experienced physios help you get back to the activities you love.