Let’s Talk Ankle Injuries!
We hope you have had a lovely to start to your week! As one of our more regular injuries, we thought this week we would focus on teaching you about what steps to take if you or someone you know suffers from an ankle injury!
Ankle injuries - like rolling your ankle - are a common day to day injury that affect most people at some time. However once you have sprained or strained your ankle once, there is a high likelihood you will do it again!
What is a sprained ankle?
An ankle sprain involves the ligaments over the sides of the ankle that typically stop it from rolling one way or the other. The ligaments on the inside are much thicker and therefore more stable, however the outside of the ankle is a common weak spot. An ankle strain can occur at different levels of severity and might involve more than one of your ankle ligaments (take a look at the picture below!):
Grade 1: Ligament has been overstretched but isn't torn
--> the ankle will be stiff and sore for 2-5 days
Grade 2: There is a partial tear in the ligament fibres
--> the ankle will be uncomfortable to move, especially twisting inward
Grade 3: Complete tear of the ligament, at which point it will no longer be able performing its job
--> the ankle will be uncomfortable to move in most directions.
If you have rolled your ankle, and there is significant swelling or bruising, it is likely that you have sustained a grade 2 or 3 ankle injury, in which case it is important to book with a therapist to stabilise the ankle and advise you of how best to manage it, to prevent long term instability.
If you have injured your ankle and are unable to weight bear - it is best to speak to a medical practitioner or your physio to ensure that the bone was not also injured - this may require an X-ray.
What do you do?
It is advised that you elevate and ice the ankle straight away, especially if you notice any swelling or bruising. The bruising is likely from bleeding in the region of the tear - if you have a grade 2 or 3 strain.
If you have any bandages, you may also wish to wrap this around the area to compress and support the ankle - be sure that your foot doesn't go numb if it is too tight!
What will the physio do?
In your first physio appointment, we will perform tests to establish the severity of your ankle strain, and advise you of which sports/ activities/ movements to avoid while it heals. It is best to avoid stretching the ligament so that it heals in its original state.
Your physio may strap the ankle for you, or may give you a referral for imaging if this is necessary.
In your following appointments once appropriate, we will slowly add exercises to strengthen the ankle and improve ankle stability - the goal is now to make sure this doesn't happen again!
We hope this helps!
Best Wishes.
Written by Alison Jeffery - Physiotherapist, Women’s Health Specialist &
Pilates Instructor.
To see our Physiotherapists or book in for a Pilates consult, book an appointment with us online today or call our team on 07 55 04 7000.
