What is an Ankle Sprain?

An ankle sprain occurs when you roll or twist your ankle. The ankle rolls outwards leading to stretching of the ligaments on the outside of your ankle. This commonly happens when playing sports that involve quick changes of direction such as rugby league, basketball, AFL, and soccer. In fact ankle sprains are the most common injury that we see in these sports (read our article “Common Sports Injuries: Tips from a Physio” to see how to reduce your risk of injury in a number of sports). However, these aren’t the only times that we see them, I bet there’s a few of you who have been busting a move on the dancefloor only to come crashing down at the biggest moment.

What Happens When You Sprain Your Ankle?

When you have an ankle sprain, it means the ligaments on the outside of your ankle get stretched, causing pain and swelling. This occurs frequently because the ligaments on the outer side of your ankle are smaller and weaker compared to those on the inner side. As a result, your ankle is more prone to rolling outward, leading to stretching of these ligaments.

How Long Will it Take to Recover?

Recovery from an ankle sprain varies depending on the extent of ligament stretching and straining. Ankle sprains are typically classified into three grades:

• Grade 1 (Mild): Involves stretching and slight strain of the ligaments. Recovery usually takes 1-3 weeks.
• Grade 2 (Moderate): Involves a larger stretch of the ligaments, resulting in a partial tear. Recovery typically takes 3-6 weeks.
• Grade 3 (Severe): Involves a complete tear of the ligaments. Recovery usually takes 8-12 weeks.

What Does Treatment Look Like?

The treatment for an ankle sprain is similar regardless of its grade, with the main difference being the duration of treatment. Initially, the focus is on reducing pain and swelling. It’s also important to prevent re-injury, especially in the early stages. Using an ankle brace can provide added support and stability, helping to keep the foot and ankle in a favourable position for healing.

To alleviate pain and swelling after an ankle sprain, several measures can be taken. These include icing the affected area, gentle movement of the ankle, elevating the ankle, and applying a compression bandage around the ankle. It’s important to not only reduce pain but also focus on maintaining good ankle range of motion. Stiffness in the ankle can hinder recovery, so keeping it mobile is crucial for a faster and smoother recovery process.

Here are some beneficial exercises to help restore your ankle’s range of motion (A link to a video has been placed next to each exercise if you are unsure on how to do them): 

• Ankle Pumps: Perform ankle pumps by pointing your toe and then bringing the ball of your foot towards your head, mimicking the motion of pressing a car pedal. https://www.youtube.com/embed/7xqYJX5CBUg?si=ZZDMRXKN5heque89
• Calf stretch with towel: Sit down and extend one leg in front of you. Wrap a towel around the ball of your foot and gently pull the towel towards you until you feel a comfortable stretch in the muscles at the back of your lower leg.
• https://www.youtube.com/embed/Rivn-CaYPZw?si=frWNb6c3CjQwUX3N
• Ankle Inversion and Eversion: With this exercise you turn your foot as far in as you can and then move it out as far as you can. https://youtube.com/embed/DLhcTVXMLYw

If you feel some discomfort while doing these exercises, don’t worry, it’s completely normal. At EmbdyHealth, we recommend aiming for a pain level of up to 4 out of 10 during the exercises. If your pain stays at or below this level, you’re doing the exercises correctly. However, if the pain goes above 4 out of 10, you may be pushing yourself too hard, and it’s best to ease up a bit on the exercises. This approach helps ensure a safe and effective recovery process for your ankle.

Once the swelling and pain have decreased, we’ll move on to strengthening and balance exercises. Initially, the exercises will be gentle and gradually progress as you become more comfortable with them. This gradual approach helps ensure a safe and effective strengthening routine for your ankle.

Here are some effective strengthening and balancing exercises after an ankle sprain, listed from easiest to more challenging:

1. Seated Calf Raises: Sit on a chair with your feet flat on the floor. Push into the floor with the balls of your feet and lift your heels off the ground. https://youtube.com/embed/OM2QZe8Jehg
2. Single Leg Balance: Stand on one leg and try to maintain your balance for up to 30 seconds. https://youtube.com/embed/ehwcrbFTVFI
3. Standing Calf Raises: Stand straight and raise your heels off the ground by pushing the balls of your feet into the floor. https://youtube.com/embed/s2UkxRg40Mg
4. Single Leg Balance with Eyes Closed: Stand on one leg with your eyes closed to challenge your balance further. https://youtube.com/shorts/60pDB59N0wE
5. Single Leg Calf Raise: Stand on one leg and lift your heel off the ground by pushing the ball of your foot into the floor. https://youtube.com/shorts/_r39udfiICo
6. Forward Hops: Stand on one leg and hop forward, land, and do it again. https: https://youtube.com/embed/Bnx5z31-yhw?si=XY_gpMHF3mrpM3JK
7. Lateral hops: Hop on one foot side to side. https://youtube.com/embed/j1whZ2yggTY

Once your ankle strength and balance have improved, we move on to more dynamic exercises to help you return to your normal activities. These will differ depending on your goals and what you are aiming to return to. This includes tasks like running, hopping, and activities that involve changing direction quickly. Before you resume your previous level of activity, we ensure that you’re capable of performing these tasks safely and effectively, reducing the risk of re-injury.

If you are a visual learner and want to watch a great video with all the tips and exercises that you will need to recover from an ankle sprain then watch our Ankle Sprain Exercise Masterclass Here.

Does Everyone Who Has an Ankle Sprain Need Treatment?

YES!… Let me tell you why. 
One ankle sprain increases the likelihood of future sprains. Each sprain stretches the ligaments and weakens the surrounding muscles, leading to less support for the ankle. This cycle can result in chronic ankle instability. Chronic ankle instability is a condition that results from frequent ankle sprains leading to feelings of chronic instability and/or pain. This condition can have serious consequences, including a higher risk of ankle osteoarthritis, which can cause significant pain and limit daily activities. Preventing recurrent sprains is crucial for maintaining ankle health and overall quality of life. Hence, even for minor ankle sprains, wearing a brace for a few weeks and doing strengthening exercises is vital to strengthen the ankle. Whether you get treatment from a physio or follow the exercises listed in this blog is up to you.

Have Fun Out There and Try to Stay Injury Free

There you have it: if you’ve sprained your ankle playing sports, dancing, or doing anything else, it’s crucial to heed the advice in this article. Follow these steps to get your ankle back in action and as strong as possible.

If you have any questions don’t hesitate to get in contact with us by emailing [email protected].

If you want a tailored treatment plan just for you, schedule an appointment with one of our physios. We’re excited to meet you and assist you in getting back to full health as soon as possible.

We proudly service everywhere in Australia, including, Sydney (NSW), Revesby (NSW), Bathurst (NSW), Newcastle (NSW), Perth (WA), Gosnells (WA), Melbourne (Vic), St Kilda (Vic), Adelaide (SA), Alice Springs (NT), Darwin (NT), Canberra (ACT), Brisbane (QLD), Surfer’s Paradise (QLD), Gold Coast (QLD), and Hobart (Tas).

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