How to Manage an Ankle Sprain

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How to Manage an Ankle Sprain
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• Most people have experienced a rolled ankle
  in their lifetime, and they can happen any time,
  anywhere. Although sport, especially those
  involving a lot of jumping and changing
  direction, are responsible for many ankle
  sprains, they can also occur due to something as
  simple as stepping off a curb incorrectly.
  Because of this, it is important to know how to
  look after a rolled ankle to make sure that it
  heals as quickly as possible.

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• Most commonly, an ankle sprain occurs when
  the foot lands on something (another foot, a rock
  etc) and rolls outwards. This places strain on
  the ligaments on the outside of the ankle,
  resulting in stretching or tearing of these
  ligaments depending on the amount of force
  involved.

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What should I do immediately after spraining my
ankle?

• The most important thing to do after rolling
  an ankle is to rest. If you are playing sport,
  this means stopping immediately. As soon as a
  ligament is overstretched, swelling will occur.
  If you continue to play or use the ankle after it
  has been injured, there is a greater chance that
  it will bleed and swell excessively and then take
  much longer to heal.

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• Ice should then be applied and the ankle
  elevated as soon as possible. The higher the
  better lying down with your foot up is best.
  This will slow down the swelling and give it the
  best chance of healing quickly. Applying some
  form of compression, like a bandage, will also
  help.
• This initial treatment can be used for 48-72
  hours after the injury, but it is advisable that
  you have the ankle assessed as soon as possible.
  A physiotherapist will be able to diagnose the
  injury, give you an expected recovery time,
  formulate a treatment plan to ensure you return
  to 100 and organise any imaging such as xrays,
  CT scans or MRI scans if required.

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Will I need ongoing treatment?

• Long term treatment for an ankle sprain
  involves returning to full weight bearing and
  normal walking as soon as possible. Techniques
  such as massage and joint mobilisation can be
  used to return the ankle to full movement and an
  exercise program will be gradually increased in
  difficulty to make sure you regain your strength
  and balance.

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• Some exercises that may be used in the long
  term rehabilitation of an ankle sprain are
• Balancing on a cushion or folded towel
• Hopping/landing drills
• Pushing the foot outwards against the resistance
  of an exercise band
• Although ankle sprains are common, they are
  not all the same, which is why it is important to
  have your injury properly assessed and diagnosed
  before beginning a rehabilitation program.
• http//northwestphysio.com.au/