I’ve Sprained My Ankle!
Do you find you often sprain your ankle? Have you put it down to the fact that you might just have weak ankles and feel that there is nothing you can do about it? Have you considered that maybe there is a way to change this?
85-90% of untreated ankle sprains will reoccur, but that number can come down to only 35% when you treat the first occurrence!
An ankle sprain usually happens when you roll onto the outside of your foot. There are 3 major ligaments on the outside of the ankle: with the anterior talofibular ligament (ATFL) the most commonly injured.
Grades of Injury
Sprains are classified on 3 levels, according to the severity of the injury. A minor tear or simple overstretch would be a Grade I sprain. A complete rupture is a Grade III sprain. Anything in between is a Grade II sprain. You can recover up to 100% from a 1st or 2nd degree sprain, but 3rd degree sprains usually leave residual symptoms. If you feel it is a severe injury and may have a fracture, an x-ray may be required.
If, on the other hand, you feel like you simply went over it, you can still put weight on it and limp for 5-6 steps immediately AND in the next hour or so but it hurts a bit, simple First Aid may just be necessary. Apply ice to the area for 10 mins and repeat this every 2 hours for the first 24-48 hours. Do so every 2 hours for the first 24 hours. This will limit the extent of the damage by keeping the swelling down. In between icing, use the rest of the RICE principle: Rest, Ice, Compression and Elevation.
Your ligament will take up to 3-4 weeks to heal completely, so be careful! During this period of healing you will now need to exercise it a bit:
3. Proprioception/balance/stability (the most important part of the rehab!)
Rehabilitating any injury can be a tiring and frustrating process. While the main goal of physical rehabilitation is to increase strength and flexibility, it often ends before the area has been returned to its full pre-injury state.
After the acute phase Massage plays an important role as a supplement to standard injury rehabilitation procedures. By encouraging circulatory movement and relaxing muscles, massage helps the body pump more oxygen and nutrients into tissues and vital organs. This allows the rehabilitating injured area to become more flexible and heal at an accelerated rate.
As fully qualified Sports & Remedial Massage Therapists, we at Bodylogic can help you with all aspects of recovery – including specialist taping – to get you back on the road to recovery. Give us a call or book your appointment and let us help you get back on the move again!