Ankle Sprains

What is an ankle sprain?

An ankle sprain is an injury that occurs when the ligaments in your ankle are stretched or torn. Ligaments are strong bands of tissue that connect bones to each other and help keep your joints stable. When you sprain your ankle, these ligaments are damaged, which can cause pain, swelling, and difficulty walking.

At Blacktown Health, our team of Physiotherapists, Chiropractors, and Exercise Physiologists in Blacktown often see patients with tennis elbow. We understand how worrying this condition can be and how it can really impact your daily activities and work. So we’ve put together this guide to help you understand more about ankle sprains elbow, and the various treatments out there to allow them to fully recover.

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What are the different types of ankle sprains?

Ankle sprains are usually grouped by which ligaments are affected during the injury. The 3 most common ankle sprains are:

1. Lateral ankle sprain: This is the most common type, affecting the ligaments on the outer side of your ankle. It usually happens when your foot rolls inward, stretching or tearing the ligaments on the outside of your ankle. The lateral ligaments affected are the anterior talofibular ligament (ATFL), calcaneofibular ligament (CFL), posterior talofibular ligament (PTFL).
2. Medial ankle sprain: This type affects the ligaments on the inner side of your ankle. It's less common and usually occurs when your foot rolls outward. The medial ligaments are collectively named the deltoid ligament) and include the anterior tibiotalar ligament, tibionavicular ligament, tibiocalcaneal ligament, posterior tibiotalar ligament.
3. High ankle sprain: Also called a syndesmotic sprain, this type affects the ligaments that connect your tibia and fibula (the two bones in your lower leg) above your ankle joint. It's less common but can be more serious and take longer to heal. The syndesmosis ligaments are the anterior inferior tibiofibular ligament, posterior infereior tibiofibular ligament, and interosseous membrane.

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What causes ankle sprains to happen?

Ankle sprains can occur in various ways, including:

• Landing awkwardly after jumping or pivoting
• Stepping on an uneven surface
• Suddenly changing direction while running or walking
• Colliding with another person during sports
• Falling or tripping

Anyone can get an ankle sprain, but they're particularly common in sports that involve quick changes of direction, like football, soccer, basketball, and tennis.

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What are the symptoms of an ankle sprain?

The symptoms of an ankle sprain can vary depending on how severe the injury is. Common symptoms include:

• Pain, especially when you put weight on your foot
• Swelling around your ankle
• Bruising
• Stiffness in your ankle joint
• Difficulty walking
• A popping or cracking sound at the time of injury

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How are ankle sprains diagnosed?

When you visit Blacktown Health with a suspected ankle sprain, our healthcare professionals will use several methods to diagnose your injury:

• Medical history: They'll ask about how the injury happened and any previous ankle injuries you've had.
• Physical examination: Your Physiotherapist or Chiropractor will look at your ankle, checking for swelling, bruising, and tender areas. They'll also test your range of motion and stability.
• Special tests: There are specific tests that can help determine which ligaments are affected and how severe the sprain is. These include the anterior drawer test and the talar tilt test.
• Imaging: In some cases, your healthcare provider might recommend imaging tests to rule out other injuries or assess the severity of your sprain.

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Do I need any scans after an ankle sprain?

While many ankle sprains can be diagnosed through just a physical examination, imaging tests can sometimes be helpful. These include:

• X-rays: These can't show ligament damage, but they can rule out broken bones, which can sometimes occur alongside sprains.
• Ultrasound: This can show ligament damage and is often used to assess how well an injury is healing.
• MRI (Magnetic Resonance Imaging): This gives a detailed view of the soft tissues in your ankle and can show the extent of ligament damage. It's usually only needed for severe sprains or when other injuries are suspected.

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How are ankle sprains treated?

The treatment for an ankle sprain depends on how severe it is. Most ankle sprains can be treated without surgery. The initial treatment often follows the PEACE and LOVE protocol:

For the first few days, ankle sprains need "PEACE":

• Protect: restrict movements for 1-3 days to minimise bleeding and overstretching of fibres.
• Elevate: the limb higher than the heart to help reduce any swelling
• Avoid anti-inflammatory medications: if possible, as these can slow down healing.
• Compression: Use an elastic bandage to compress the ankle and reduce swelling
• Education: on the rehabilitation process, and need for proper

After a few days, ankle sprains need some "LOVE"

• Load: active movements and exercise help tissues heal faster and stronger
• Optimism: to reduce any fear and avoidance of movements that can slow down recovery
• Vascularisation: by getting the heart pumping to promote blood flow to the ankle and stay fit.
• Exercise: to restore your mobility, strength, and proprioception (sense of balance).

Our Physiotherapists, Chiropractors, and Exercise Physiologists in Blacktown can guide you through this Peace and Love protocol for ankle sprains, as well as recommend other treatments like:

• Pain relief: pain medications if the pain and inflammation is too much
• Manual Therapy: exercises to improve your range of motion, strength, and balance are crucial for recovery and preventing future sprains.
• Bracing or taping: this can provide support and stability to your ankle as it heals.
• Gradual return to activity plan: a plan slowly return to your normal activities as your ankle heals.

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What exercises should I do after an ankle sprain?

Exercise is a crucial part of recovering from an ankle sprain and usually includes:

• Range of motion exercises: These help restore flexibility to your ankle joint.
• Strengthening exercises: using bands or weights, which help target the muscles that support your ankle.
• Balance and proprioception exercises: These improve your ankle's stability and can help prevent future sprains. E.g jumps and hops.
• Sport-specific exercises: If you're an athlete, these will include exercises that prepare you for the specific demands of your sport like jumping, landing, or sprinting.

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How long does it take to recover from an ankle sprain?

Recovery time can vary depending on the severity of your sprain:

• Mild sprains might heal in a few weeks
• Moderate sprains typically take 4-6 weeks
• Severe sprains can take several months to fully heal

However, everyone's recovery is different. Factors like your overall health, how well you follow your treatment plan, and whether you've had previous ankle injuries can all affect your recovery time.

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Is surgery required for ankle sprains?

Surgery is rarely needed for ankle sprains. It's usually only considered in cases where:

• The sprain is very severe with complete ligament tears
• There's persistent instability after proper non-surgical treatment
• There are other injuries present, like cartilage damage or bone fragments in the joint

If surgery is needed, it usually involves repairing or reconstructing these damaged ligaments. Our Physiotherapists and Chiropractors at Blacktown Health can help recommend some good orthopaedic surgeons that we work closely with, and guide you through the rehabilitation process after any surgery.

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Can I prevent future ankle sprains?

Preventing future ankle sprains is an important part of your recovery. Here are some strategies we recommend:

• Strengthen your ankles: Regular exercises to strengthen the muscles around your ankles can improve stability.
• Improve your balance: Balance training can help your body react more quickly to changes in position, reducing your risk of sprains.
• Wear appropriate footwear: Choose shoes that fit well and provide good support for your activities.
• Be careful on uneven surfaces: Pay attention to where you're walking, especially on rough or uneven ground.
• Warm up before exercise: A proper warm-up can help prepare your muscles and ligaments for activity.
• Use ankle supports: If you have weak ankles or are returning to sport after a sprain, taping or bracing can provide extra support.
• Maintain a healthy weight: Excess weight puts more stress on your ankles.
• Listen to your body: If you feel pain or fatigue, take a break to prevent injury.

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When should I see someone after an ankle sprain?

While mild sprains can often be treated at home, you should see a healthcare professional if:

• You can't put any weight on your foot
• The pain is severe
• The swelling doesn't improve after a few days
• You're unsure about the severity of your injury
• You've had repeated ankle sprains

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Take home message

Ankle sprains are common injuries that can range from mild to severe. While they can be painful and disruptive, most ankle sprains can be effectively treated with proper care and rehabilitation.

At Blacktown Health, our experienced Physiotherapists, Chiropractors, and Exercise Physiologists can help you recover from ankle sprains and prevent future injuries. Remember, early treatment and following a proper rehabilitation program are key to a full recovery.

If you've suffered an ankle sprain or want to learn more about preventing these injuries, don't hesitate to us at Blacktown Health. We have clinics conveniently located around Sydney in Mt Kuring-Gai, Asquith, Willoughby, Milsons Point, Dural, and Blacktown, so you can get the right advice, treatment, and properly recover from any ankle sprains.