Physio for Ankle Sprain Melbourne
An ankle sprain can occur due to playing netball, curling or jumping over your neighbour’s fence to retrieve that Frisby after a couple of cold ones. It has been found that returning to sports too early after acute ankle sprain, increases the chance of developing persistent ankle instability or injuring other lower limb structures for at least the next 12 months. So, if you’re wondering if you should see a physio for your ankle pain, remember, the longer you leave it, the longer it will take to get better. Additionally, you risk ongoing ankle pain for years following your injury.
On the other hand, very often, when individuals sprain their ankle, they feel limited and think they can no longer exercise until everything has fully healed. I have some good news for you; there is a lot that you can still do with an ankle sprain to continue training the rest of your body as well as rehab your sprained ankle. There's even some research that suggests that training the unaffected ankle will assist in the rehab of the affected ankle! Just see an ankle physiotherapist first to ensure they modify your program and guide you on what exercises you can commence and what needs to be gradually introduced.
What is an Ankle Sprain?
Many people suffer from pain in their ankle after suddenly rolling or twisting it- typically known as a lateral ankle sprain. This can happen if you quickly move or even trip over something. The ligaments typically stabilise the joint and are stretched beyond their limits. As ligaments tear, it can feel like something has suddenly snapped or ‘popped’. Other signs of a lateral ankle sprain include pain, bruising and swelling. It’s essential to have the ankle checked out by an ankle physio so they can diagnose and start a treatment plan for the injury. This can help promote healing and prevent chronic ankle instability if you've done a severe sprain and cannot weigh on the affected ankle. We may need to send you for an ultrasound or put you in an ankle brace before starting your rehabilitation exercises.
What Types of Ankle Sprains Are Common?
Ankle sprains occur when the ligaments that connect the ankle joint bones are stretched or torn. There are three main types of ankle sprains, categorised based on the location and severity of the injury:
Lateral Ankle Sprain (Inversion Sprain): This is the most common type of ankle sprain. It occurs when the foot turns inward, causing the outer ligaments to stretch or tear. The lateral ligaments that are commonly involved in this type of sprain include:
Anterior Talofibular Ligament (ATFL): This ligament connects the front of the fibula (lower leg bone) to the talus (ankle bone).
Calcaneofibular Ligament (CFL): This ligament connects the fibula to the heel bone (calcaneus).
Posterior Talofibular Ligament (PTFL): This ligament connects the back of the fibula to the talus.
Medial Ankle Sprain (Eversion Sprain): This type of sprain is less common and involves the inner ligaments of the ankle. It occurs when the foot turns outward, causing the internal ligaments to stretch or tear. The deltoid ligament on the inner side of the ankle is the primary ligament involved in eversion sprains.
High Ankle Sprain (Syndesmotic Sprain): This type of sprain involves the ligaments connecting the tibia (shin bone) and the fibula. It occurs higher up the leg than typical ankle sprains and is often caused by excessive rotational or twisting forces. The syndesmotic ligaments, including the anterior and posterior tibiofibular ligaments, are affected in high ankle sprains.
These types of ankle sprains can vary in severity, ranging from mild stretching of the ligaments (Grade I) to partial tears (Grade II) to complete tears (Grade III). The severity of the sprain influences the treatment approach and the expected recovery timeline.
It's important to note that proper diagnosis by a medical professional, such as a physician or physiotherapist, is crucial to determine the type and severity of the sprain. This helps ensure that you receive appropriate treatment and rehabilitation to promote effective healing and prevent future complications.
Should I see a Physio for my Ankle Sprain?
When you experience an ankle sprain, a specialised ankle physiotherapist plays a crucial role in your recovery. First and foremost, they conduct a thorough assessment to determine the severity of the sprain and its impact on your overall mobility. Based on this assessment, they create a customised treatment plan tailored to your needs.
One of the primary goals of physiotherapy for ankle sprains is to reduce pain and swelling. Practitioners employ ice therapy, compression, and elevation (R.I.C.E protocol) to minimise inflammation and alleviate pain. They may also utilise manual therapy techniques, like soft tissue massage and joint mobilisations, to enhance blood circulation, reduce muscle tension, and promote healing in the affected area.
Furthermore, ankle physiotherapists design exercise programs to strengthen the ankle joint muscles. These exercises not only aid in restoring stability but also improve balance and coordination, crucial components for preventing future injuries. The therapist guides you through these exercises, ensuring that you perform them with the correct form and intensity. Additionally, they may incorporate stretching exercises to enhance the ankle's range of motion, gradually helping you regain full functionality. Through their expertise and guidance, an ankle physio plays a vital role in speeding up the recovery process and minimising the risk of recurrent ankle sprains, allowing you to return to your daily activities and sports confidently.
7 Amazing Exercises for an Ankle Sprain
After an ankle sprain, it's essential to begin with gentle exercises to promote healing and restore strength, flexibility, and stability. Always look for an ankle physio near me before starting any exercise regimen to ensure it's safe and appropriate for your specific injury. The following exercises are generally suitable for beginners recovering from an ankle sprain:
Ankle Circles:
Sit comfortably with your legs extended in front of you or sit on a chair. Slowly rotate your injured ankle in a circular motion, clockwise and counterclockwise. Perform ten circles in each direction.
Alphabet Writing:
Using your big toe to "write" the alphabet in the air while sitting or lying down. This exercise helps in improving ankle mobility. Repeat two to three times for each ankle.
Calf Raises (Seated or Standing):
sit on a chair with your feet flat on the floor for seated calf raises. Raise your heels as high as possible, then lower them back down. For standing calf raises, stand with your feet shoulder-width apart, lift your heels off the ground, and then drop them back down. Perform two sets of 15 repetitions.
Resistance Band Ankle Flexion and Extension:
Sit on the floor with your legs extended. Loop a resistance band around the ball of your injured foot and hold the ends in your hands. Flex your ankle backward against the band's resistance, then point your toes forward. Perform two sets of 15 repetitions for each direction.
Towel Scrunches
Sit on a chair with your feet flat on the floor. Place a small towel on the ground in front of you. Use your toes to scrunch the towel toward you. Then, use your toes to push the towel away from you. Repeat 15-20 times.
Single Leg Balance:
Stand on your uninjured leg while lifting the injured leg slightly off the ground. Try to maintain your balance for 20-30 seconds. Use a chair or wall for support if needed.
Heel-to-Toe Walk:
Take small steps, walking in a straight line, placing the heel of your injured foot directly in front of the toes of your other foot. Walk this way for about 20-30 feet, if possible.
Remember to perform these exercises slowly and with control. If you experience pain or discomfort during any exercise, stop immediately and consult your healthcare professional. As your ankle begins to heal and get stronger, you can gradually progress to more challenging exercises and activities to further aid your recovery.
Ankle Pain Conclusion
An ankle sprain is a common occurrence, and it can be incredibly disheartening when you feel that you can not continue exercising due to the limitations of the injury. Thankfully, however, there are still many options available to you that will allow you to continue training the rest of your body while rehabilitating your sprained ankle. A specialist ankle physiotherapist is essential here, as they can provide tailored advice on what exercises to start with and what should be gradually incorporated into your workout regimen.
Research has even indicated that training the unaffected ankle may help to speed up the healing process of the affected one - so when dealing with an ankle injury, it is essential to remember that there is still much you can do. With the correct physiotherapy for ankle and ankle rehabilitation, you can protect your ankle from further damage and reduce the pain and discomfort associated with ankle injuries. Don't forget that the proper physio for ankle pain can help ensure your ankle recovers quickly and safely!
Working with an ankle physio can help to reduce pain, improve ankle mobility, return range of motion and enhance strength & control of the ankle. We aim to get the patient back to full function and sports as fast as possible. Are you looking for a physiotherapist specialising in ankle injuries? Consider searching for 'ankle physio near me' or 'physio for sprained ankle' for the best rehabilitation option.
