How To Manage An Ankle Sprain At Home And How Physiotherapy Can Help

Have you recently suffered from an ankle sprain and are unsure of how to manage it at home? Are you considering seeking physiotherapy for treatment but don’t know where to start?

Ankle sprains are common, especially for athletes and active individuals. While these injuries can be painful and debilitating, proper management and rehabilitation are crucial for a full recovery. Physiotherapy is often recommended to speed up the healing process and improve strength and mobility in the affected area.

By following the right steps and seeking professional help, you can ensure a smooth and successful recovery from your injury.

 

What is an ankle sprain?

An ankle sprain, often known as a sprained ankle, is caused by damage to one or more ankle ligaments. The ankle contains numerous ligaments that connect bone to bone. When these are damaged, walking becomes painful and difficult. Ankle sprains are relatively prevalent and are classified into three levels of severity:

Grade 1: A modest number of ligament fibres are injured.

Grade 2: – A significant number of ligament fibres are injured, with considerable swelling.

Grade 3: Complete ligament rupture with significant swelling.

 

Common causes of an ankle sprain

  • A fall, slip, or tumble that twisted your ankle.
  • Jumping and landing back on your feet.
  • Walking or exercising on an uneven surface.
  • Sports injury.

Ankle sprains are frequently the result of ankle trauma. The ligaments are stretched until they tear. This can occur in two ways.

Inversion injury (ankle twisted inwards) is a common injury.

Eversion injury (ankle turned outwards) is an unusual injury. Eversion injuries can be more serious because the deltoid ligaments, which are located on the inner side of your ankle, are stronger than the ligaments on the outer side. This means that a greater force is required to tear the deltoid ligaments.

 

 

Common symptoms of an ankle sprain

The indications and symptoms of a sprained ankle vary according to the severity of the injury. They may include:

  • Swelling
  • Pain is more noticeable when you bear weight on the affected foot.
  • Bruising
  • Limited range of motion.
  • Tenderness when you touch your ankle.
  • Instability in your ankle.
  • A popping sensation or sound is felt during an injury.

Melbourne Physiotherapy for Ankle Sprain | Hub And Spoke Health

How to manage an ankle sprain at home

RICE: This stands for Rest, Ice, Compression, and Elevation.

  • Rest: Avoid putting weight on the injured ankle as much as possible. You may need crutches to get around.
  • Ice: Apply ice packs to the injured area for 15-20 minutes, wrapped in a towel to prevent skin irritation. Repeat every 2-3 hours while awake for the first few days.
  • Compression: Use an elastic bandage to wrap the injured ankle snugly, but not so tight that it cuts off circulation.
  • Elevation: Prop your ankle up on pillows so it’s above the level of your heart. This helps reduce swelling.

Gradual movement: Once the pain starts to improve, gentle movement exercises can help prevent stiffness and promote healing.

 

How physiotherapy can help with an ankle sprain

  • Reduces pain and swelling: Physiotherapists use various techniques, like ultrasound or massage to reduce pain and inflammation.

 

  • Improves range of motion: Gentle stretching exercises can help restore your ankle’s normal range of motion.

 

  • Strengthening exercises: As your ankle heals, physiotherapy will focus on strengthening the muscles around the ankle joint for better stability.

 

  • Balance exercises: Retraining your balance can help prevent future ankle sprains.

 

  • Guidance on returning to activities: A physiotherapist will create a safe and gradual plan to help you return to your normal activities.

 

If you have any concerns about your ankle injury or if your pain is not improving, be sure to see your physiotherapist.

 

It’s important to see a doctor if:

  • The pain is severe and doesn’t improve with home care.
  • You can’t bear any weight on your ankle.
  • You have numbness or tingling in your toes.
  • The deformity of the ankle is visible.

If you suspect a more serious injury, seeking professional medical attention is crucial for proper diagnosis and treatment.

Melbourne Physiotherapy for Ankle Sprain | Hub And Spoke Health

Final thoughts

Managing an ankle sprain at home can be challenging, but with the right guidance, you can speed up your recovery process. 

Don’t hesitate to seek help from a physiotherapist, who can provide you with a personalised treatment plan to get you back on your feet in no time.

Remember, your health and well-being are your top priorities, so don’t ignore any signs of discomfort and always listen to your body. Here’s to a speedy recovery and getting back to your active lifestyle! 

 

Book an appointment with us today! Our team of experts will lead you down the best treatment path for your recovery.



source https://hubandspoke.health/manage-ankle-sprain-at-home/

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