Ankle Sprain: Causes, Prevention and Recovery

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

An ankle sprain can happen in a split second. One awkward landing, a sudden change of direction, or simply stepping onto an uneven surface can be enough to roll the ankle.

It is one of the most common musculoskeletal injuries and can affect anyone — from athletes and runners to people simply going about their day.

While some ankle sprains are mild and settle relatively quickly, others can lead to ongoing stiffness, weakness and repeated ankle injuries if they are not properly rehabilitated.

What Is an Ankle Sprain?

An ankle sprain occurs when one or more of the ligaments supporting the ankle are stretched beyond their normal range and become irritated or torn.

The ligaments on the outside of the ankle are particularly vulnerable when the foot suddenly rolls inward. This can happen during sports involving running, jumping and quick changes of direction, such as basketball, soccer, tennis, netball and AFL.

Common symptoms include:

• Pain around the ankle

• Swelling

• Bruising

• Tenderness

• Reduced ankle movement

• Difficulty putting weight through the foot

• A feeling of weakness or instability

The severity of a sprain can vary significantly. A mild sprain may settle within a few weeks, while a more significant ligament injury can take considerably longer to recover.

Why Do Ankle Sprains Keep Happening?

Having one ankle sprain can sometimes increase the chance of another.

This is often because the ankle has not completely regained its strength, balance, mobility or coordination after the original injury.

Other factors that can contribute include:

• Previous ankle injuries

• Poor or incomplete rehabilitation

• Weakness in the calf and lower-leg muscles

• Reduced ankle mobility

• Poor balance or proprioception

• Muscle fatigue

• Sudden increases in training or exercise

• Uneven surfaces

• Poor footwear

• Repeated jumping, running or changes of direction

Tightness through the calf and surrounding muscles can also affect how the ankle moves and absorbs load.

How Can You Reduce Your Risk?

You cannot prevent every ankle injury, but you can improve the ankle's ability to handle movement and load.

Before exercise, take time to warm up rather than going straight into intense activity. Dynamic movements, light jogging and controlled ankle movements can help prepare the body.

It is also useful to work on:

Ankle strength
Strengthen the muscles around the ankle, foot and lower leg so they can better control movement.

Balance and stability
Single-leg balance and controlled movement exercises can help improve proprioception — your body's awareness of where the ankle is in space.

Mobility
Maintaining appropriate ankle and calf mobility can help you move efficiently.

Gradual progression
Avoid suddenly increasing your running distance, training volume or intensity.

Appropriate footwear
Choose footwear that suits your activity and provides appropriate support.

What Should You Do After an Ankle Sprain?

If you have just injured your ankle, don't immediately try to "walk it off" if there is significant pain or swelling.

Initially, protecting the ankle and reducing aggravating activity is important. Depending on the injury, medical assessment may also be required to rule out a fracture or a more serious ligament injury.

Seek medical assessment if you have significant pain, substantial swelling, difficulty bearing weight, obvious deformity, or symptoms that are not improving.

Once the acute stage has settled, rehabilitation becomes important.

The goal isn't simply to make the pain disappear. A good recovery should restore:

• Ankle movement

• Strength

• Balance

• Coordination

• Confidence when walking or exercising

• The ability to tolerate normal loads again

Where Does Massage and Myotherapy Fit In?

Massage and myotherapy can be useful as part of the recovery process, particularly once the acute injury has been appropriately assessed.

After an ankle injury, it is common for surrounding muscles to become tight or overloaded. The calf, foot, shin and other muscles around the lower leg may compensate for changes in how you walk or move.

A myotherapist can assess these areas and use appropriate hands-on techniques to address muscular tension and movement restrictions.

Treatment may focus not only on the ankle itself, but also on the surrounding muscles and the way the lower leg is functioning as a whole.

For example, treatment may include the calf muscles, tibialis muscles, peroneal muscles and other tissues contributing to ankle movement and stability.

However, massage is not a replacement for proper rehabilitation. Hands-on treatment works best when combined with appropriate strengthening, mobility, balance and gradual return-to-activity exercises.

Exercises for Ankle Strength and Stability

Once the ankle is ready for exercise, simple movements can help rebuild strength and control.

Depending on your injury and stage of recovery, exercises may include:

Calf raises
Strengthen the calf and improve the ankle's ability to handle load.

Single-leg balance
Stand on one leg and maintain control without the ankle repeatedly rolling or wobbling.

Resistance-band ankle exercises
Controlled inversion, eversion, dorsiflexion and plantarflexion can help strengthen the muscles surrounding the ankle.

Step-downs and controlled single-leg movements
These can gradually challenge ankle stability and lower-limb control.

The right exercises depend on the severity of your injury and your current level of recovery. If an exercise causes significant pain or increases swelling, stop and have the injury assessed.

Don't Ignore an Unstable Ankle

An ankle that feels "fine" because the pain has gone away isn't necessarily fully recovered.

If you continue to experience stiffness, weakness, poor balance or a feeling that your ankle is going to give way, it may be worth having it assessed.

Proper rehabilitation can help you return to your normal activities and reduce the likelihood of the same problem happening again.

When Should You Get Help?

If your ankle injury is causing significant pain, swelling or difficulty walking, start with an appropriate medical assessment.

For ongoing muscular tightness, stiffness or recovery after the acute injury has settled, massage and myotherapy may be useful as part of your rehabilitation plan.

At YOHOME Massage & Myotherapy, we can assess the surrounding muscles and help you work towards better movement and recovery.

If your ankle keeps giving you trouble, don't just keep pushing through it. Find out what may be contributing to the problem and address it properly.

Book your massage or myotherapy appointment with YOHOME today.