How to manage a sprained ankle

When you first have a sprained ankle

The most common way to have a sprained ankle is to roll the foot over so that the foot points in.  There are a few reasons it tends to roll this way but the important thing to know is that this will tend to injure the ligament on the outside of the foot and in front of the knobbly bump (lateral malleolus).

This will get painful and swell very quickly.  Remove your footwear as early as possible as this will get more painful and tricky as the foot swells more.

It is important to follow the simple instructions of RICE

Rest: Take it easy, sit or lie down

Ice: 15 minutes of ice applied to the area will help reduce swelling.

Compression: Compression helps reduce swelling in the short term

Elevation:  You have drainage points in the back of your knee and hip.  When you are resting try and put your foot above your knee and your knee above your hip so swelling drives away.

Things to watch for

If you felt a pop or that you had been kicked in the back of the ankle/achilles tendon it is possible you have ruptured your Achilles.  Pop along to an A & E before you get make your appointment with Pure Physio Albany if this is the case.

If the pain stops you putting your foot to the floor for 4 steps and there is tenderness in the bony bits of your ankle you need to get an x-ray.  If you can walk more than 4 steps and are able to get to see us on Airborne Road (Call first for an appointment; 09 4481277)

Where to next for your sprained ankle?

A careful assessment at Pure Physio Albany will check if you have injured just the ligament or if other structures are involved as well.  From there a plan will be formulated, taking into account any goals you have like work or sporting commitments.  Initially, controlling pain, swelling and returning some function are key.

Prevention of a sprained ankle

Unfortunately, some clinics do not go the extra mile with sprained ankle recovery.  One key factor is that the structures which are damaged in an ankle sprain can cause balance issues.  This means you are much more likely to have a sprained ankle again.  These can be retrained and your physio can teach you how.

The good news is that with appropriate treatment, even really intense pain can be reduced very quickly.  If you need treatment call 09 4481277 (on a mobile push the blue phone sign) or click here to book online