Ankle Sprains

Ankle sprains are one of the most common injuries among the sporting population. It is thought that around 80% of the population will suffer from an ankle sprain at sometime in their life. However most people can underestimate the impact of a sprain and do not seek further help.

Consequences

Long term effects of a poorly treated ankle sprain are risks such as long term pain, instability, reduced function and risk of post traumatic arthritis. The majority of ankle arthritis is thought to be related to previous damage from injuries. Ankle arthritis can lead to reduced mobility increase the risk of needing an operation such as an ankle replacement.

What is the best initial course of treatment for an ankle sprain

Follow PEACE and LOVE. Sport injury research has moved on a lot since RICE and PRICE. Initial injury needs more careful management:

The Injury Management Acronym (PEACE & LOVE)

PEACE (First few days): Focuses on immediate care to prevent further harm.

P: rotect: Limit aggravating movements for 1-3 days, but avoid complete immobilization.

E: levate: Raise the injured limb above the heart to reduce swelling.

A: void Anti-inflammatories: Inflammation is crucial for healing, so avoid medications like ibuprofen.

C: ompression: Use a bandage to help reduce swelling.

E: ducation: Understand your body's healing process and avoid unnecessary treatments.

LOVE (Sub-acute & long-term): Focuses on recovery and regaining function.

L: oad: Gradually reintroduce activity and controlled exercises.

O: ptimism: A positive mindset aids recovery.

V: ascularisation: Pain-free cardiovascular exercise promotes healing.

E: xercise: Restore strength and mobility actively.

The key take home I find most people getting wrong is taking ibuprofen straight after the injury. Research has shown us that injuries need to heal and to do this they need to use the bodies natural healing which includes swelling. Therefore it is encouraged that people do not take anti-inflammatories such as ibuprofen as it stops the bodies natural healing process.

As well as this they should avoid heat and alcohol. The heat encourages swelling - the body knows how much swelling it needs - no need to help it. The alcohol thins the blood making much greater risk of bleeding and bruising.

Where does physio come in?

I would suggest seeing a physio ideally within a few days of the sprain, this means the injury can be checked to ensure no other injuries are present and whether an onward referral is needed. They can also provide advice and some initial low level exercises to start on your path to recovery.

How long do ankle sprains take to heal?

It depends upon the grade of the injury. Sprains are categorised into 3 levels. The first being a grade 1 - mild sprain return to sport within a couple of weeks. Grade 2 - partial tear can take a 8-12 weeks of healing to get back on your game. Grade 3 - total rupture - may require an operation or immobilisation can take up to 6 months.

Want help with a new ankle sprain or have recurrent ankle injuries and instability. Book in today and we can help. Want to check if physio is for you? Book a free 15 minute consultation to have a chat and get some advice from Dr Zo.