Ash Tak, Physiotherapist
Physiotherapy exercises for sprained ankles
Sprained, twisted and even rolled are all words that come to mind when we suffer an ankle injury.
Although the majority of ankle sprains initially seem non-serious and do not limit sport participation, up to one third of individuals who suffer an ankle sprain go on to experience symptoms of chronic ankle instability over the next 12 months.
The most common ankle sprain will involve the ankle rolling inwards. This makes up about 85% of all ankle sprains.
This can occur when stepping off a curve, walking on uneven surfaces or whilst playing sport, netball in particular.
The other 15% involves either rolling the ankle outwards or a high ankle sprain that involves the ligaments that help stabilise the shin bones together.
What are symptoms of an Ankle Sprain?
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Pain: Often immediate and can vary in intensity based on the severity of the sprain.
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Swelling: Swelling around the ankle joint, often accompanied by bruising.
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Reduced range of motion: Difficulty moving the ankle or putting weight on the affected foot.
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Instability: A feeling of weakness or instability in the ankle joint.
Why is it important to Rehab Ankle Sprains?
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Improving circulation: Enhanced blood flow to the ankle promotes healing.
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Reducing swelling and pain: Targeted exercises help manage inflammation and discomfort.
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Restoring range of motion: Flexibility exercises aid in regaining the ankle's full movement.
- Rebuilding strength: Strengthening exercises focus on the muscles around the ankle, reducing the risk of future injuries.
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How long will it take to Rehab an Ankle Sprain?
The length of time you'll need to commit to rehab exercises varies based on the severity of the sprain and your individual recovery progress.
Patience and consistency are key, as rushing through recovery can lead to reinjuries.
Do I need to see a Physiotherapist IN MELBOURNE for a sprained ankle?
Before exercises can be started, seeing a physiotherapist to determine the extent of ankle injury is crucial.
Here at Melbourne Sports Physiotherapy, our excellent team can help assess and grade the severity of the injury.
They can also guide you through the appropriate stages of rehabilitation, ensuring that you don’t return to activity too soon and risk re-injury.
How Are Ankle Sprains and Strains Graded?
Ankle sprains are graded based on the severity of the injury:
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Grade 1 (Mild): The ligaments are slightly stretched but not torn. There might be mild swelling and tenderness, but you can still walk with minimal pain.
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Grade 2 (Moderate): This involves a partial tear of the ligament. Swelling, bruising, and pain are more noticeable, and walking is more painful.
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Grade 3 (Severe): This is a complete tear of the ligament. The ankle is unstable, and you may not be able to bear weight on it. Significant swelling and bruising are common, and the pain can be severe.
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Exercises to Improve Ankle Mobility and Strength after a sprain:
Flexibility Ankle Exercises:
Early on the priority is to improve ROM as motion often becomes limited post-sprain.
Gentle stretching in all directions (Bending, Straightening and rotating) of the ankle can help facilitate movement.
Examples may include Knee to Wall stretching and Alphabet range of motion exercises.
Stability Ankle Exercises:
Proprioceptive exercises help regain balance and control, which are often affected after an ankle sprain.
Stability exercises can be a great way to challenge the ankle at different ranges.
Examples may include static and dynamic balance variations: Single leg static holds, Single leg RDL and even balancing on uneven surfaces such as a wobble board.
Strengthening ankle Exercises:
Foot & Ankle: Ankle strengthening largely targets the muscles of dorsiflexion, inversion, eversion, and plantarflexion. Examples may include resistance bands and calf raises.
Kinetic Chain Ankle Exercises:
Interestingly, in cases with chronic ankle instability your physio may also look further up your lower limb at hamstring and gluteal muscles which have also shown to often weaken in these cases.
Exercises such as lunges, squats and deadlifts may also be incorporated into your program.
Plyometric ANKLE EXERCISE:
As well returning you to walking normally, ankle injuries can also impact your ability to run and jump.
These are more explosive movements that can create greater stimuli in your ankle joint. Before returning to such activities, your Physiotherapist may include Plyometric drills to help improve the stability and strength of your muscles and tendon that support your ankle.
Plyometrics exercises can range from low intensity to increased complexity.
These can include Pogo hops, Squat Jump and Counter Movement Jumps.Understanding the severity of the ankle injury and the type of sport / activity you would like to return to can help a Physiotherapist carefully progress the level of plyometric exercises you require.
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How To Ensure You Are Getting The Right Physio Advice For An Ankle Sprain In Melbourne
To conclude, rehabilitation following a sprained ankle can be influenced by a variety of factors; severity, level of Sport / activity etc.
Optimal management can help you get back to what you love and reduce the risk of developing any long term chronic ankle instability.
The first step is to assess and grade your ankle injury appropriately. Having an understanding of this will allow your physiotherapist to carefully plan an appropriate exercise program
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How can we help you?
At Melbourne Sports Physiotherapy our goal is to get you moving pain free as soon as possible.
But, we also want you to actually move better and live a healthier, more active and fulfilling life!
If your sports, fitness training or work has been wearing your body down, book in with one of our expert massage therapists so we can help you reduce your pain or stiffness.
If you are showing some signs of this condition or simply want help prevent this from happening in the future then book in with one of our highly experienced Remedial Massage Therapists today!
You can make an appointment by calling or booking online.
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