Ankle Sprain

One simple misstep is all it takes to end up with a sprained ankle. One of the most frequent musculoskeletal conditions in people of all ages, athletes and couch potatoes alike, is an ankle sprain. The injury happens when one or more ankle ligaments are strained or torn, resulting in

  • Discomfort

  • Edoema

  • and trouble moving about

Many people don't seek medical assistance for ankle injuries and try to heal on their own. It's crucial to consult your specialist Physical therapist if an ankle sprain results in more than minimal pain and swelling, though. Without the right care and therapy, a severely injured ankle may not recover properly, may lose its range of motion, and may become unstable, leading to subsequent sprains and additional downtime.

Anatomy of Ankle Sprain

An inversion injury, often known as a lateral ankle sprain, is the most typical type of ankle sprain. The anterior talofibular ligament,

  • the calcaneofibular ligament,

  • and the posterior talofibular ligament

  • They are all injured as the foot slides inward.

    • Bands of fibrous tissue called ligaments link one bone to another.

Severity of Ankle Sprain

The amount of damage done and how unstable the joint becomes as a result determine the severity of an ankle sprain. Longer recovery times are associated with more severe sprains.

Ankle Sprain Treatment: Your Primary Goals

  • The initial objective is to lessen discomfort and edoema while also preventing future ligament damage. This typically entails following the RICE protocol, which stands for rest, ice, compression, and elevation.

  • For the first 24-48 hours, rest your ankle as much as you can if it is in excruciating pain and swollen.

  • Apply an ice pack for 15-20 minutes three times a day, or until the swelling starts to go down, to your foot and ankle during that period.

  • Be sure to cover the ankle with a towel to preserve the skin.

  • Compress the ankle with an elasticized wrap, such as an ACE bandage or elastic ankle sleeve, to minimise swelling.

  • Elevate your ankle as high as you can while seated, up to the height of your hip.

  • Avoid taking hot showers, using hot packs, or applying heat rubs within the first 24 hours.

Exercises for ankle sprain

Ankle sprains can be very painful, but it's crucial to try to move your ankle again as soon as you can after the accident. To assist in executing these exercises, adequate physiotherapy supervision is essential.

  • Days after an injury: At first, stretches can be done; then, when pain and swelling are manageable and easy, you can move on to range-of-motion exercises.

  • Perform range-of-motion exercises in the days to weeks following the accident and when the swelling subsides.

  • Exercises for balance and strength when you can bear weight easily.

Stretch using band or towel

  • Stretch your front legs out as you sit down on the ground.

  • To stretch the back of your calf, wrap a towel, rope, or band around the ball of your foot.

  • Hold for a minute.

  • 3 times perform repetition.

Calf stretch while standing

  • Put your hands against the wall at roughly eye level while facing the wall. Keep your healthy foot front and your injured foot back, with the damaged foot's heel firmly planted on the ground.

  • You should pigeon-toe your injured foot and slowly lean against the wall until you feel a stretch in the back of your calf.



Stretching the soleus muscle while standing

  • Place your hands on the wall as you stand facing it.

  • Keep the painful foot back and your knees slightly bent.

  • Stretch the back of your calf by gently bringing your knees up against the wall.

  • Keep your heel firmly planted.

  • 30 seconds of holding, and three repetitions.



Range of motion exercises

  • Place your hands on the wall as you stand facing it.

  • Keep the painful foot back and your knees slightly bent.

  • Stretch the back of your calf by gently bringing your knees up against the wall.

  • Keep your heel firmly planted.

  • 30 seconds of holding, and three repetitions.



Heel lifts

  • Standing behind a chair, maintain balance by standing on both feet.

  • Get to your toes and stand there for five seconds before lowering yourself back down.

  • Ten times in total. Do three sets of ten.

  • You can go on to a single heel rise once When to visit your Consultant PT



Schedule your appointment now

Contact your Consultant Physical Therapist Prof. Hafiz Asim if your symptoms are not improving or are not mild soon after the accident.

  • If your pain and swelling are extreme, your ankle seems numb,

  • or if it won't support your weight, he or she might want to see you right away.

  • To ascertain the kind of sprain and the severity of the injury, he will inspect the ankle and foot and may handle them in various ways.