Sprained Ankle

What you may have felt:

Immediate pain on the outside of your ankle.
Unable to walk on it due to pain.
Noises – crack/pop/snap.
You can roll your ankle both inwards and outwards. However outwards is the most common.

What should you initially do?

You should perform the PRICER acronym:

Protect: Avoid further injury by using crutches if available.
Rest: Avoid exercise until cleared by your Physiotherapist.
Ice: Every hour place an ice pack on the sore area for 20 minutes.
Compression: Use Tubigrip, skins or another compression garment around your ankle to decrease swelling.
Elevation: When resting keep your ankle above your heart level to decrease swelling.
Referral; to your Physiotherapist and/or Sports Medicine Doctor. Check with your local LifeCare clinic if a doctor’s referral is needed before your appointment.

You should avoid:

Heat
Alcohol
Running
Massage

What type of treatment is best?

See your Physiotherapist and/or Sports Medicine Doctor.
They will diagnose the injury and provide the best local treatment, and/or medication.
Commonly the ankle will be bandaged or strapped to protect from further damage and help reduce the swelling.
Some injuries require a “Moon Boot” and possibly crutches.
Early mobilisations from the Physiotherapist assist healing and regaining control of the ankle movements.

Then what type of rehabilitation is best? :

Once the pain and swelling has decreased, an exercise program will be given to you by your Physiotherapist. It will include:

Balance exercises – improve co-ordination of ankle muscles.
Strength exercise – improve the ankles ability to withstand forceful movements.
Sport based exercises (hopping, zig-zag running) – to prepare you for sport.

How long until you can return to sport?

The severity of your symptoms determines how long you have off sport, however generally:

Grade 1: 1-3 weeks
Grade 2: 4-6 weeks
Grade 3: 6-12 weeks
Grade 4: Surgery – More than 6 months.

Recurrent Ankle sprains are very common, and a significant number of these can be prevented with early treatment and a properly designed exercise program.

Strapping is usually an essential part of returning to sport safely, and is regularly required for up to 6 months after the initial injury.

For further information see your local LifeCare Practitioner.

Click here to find your closest LifeCare clinic.