General about ancle sprains
The ankle injury occurs when landing on the inside or outside of the foot and creates a twisting of the ankle that can lead to overstretching of ligaments in the ankle. On the inside and outside of the ankle we have ligaments that connect the bony bone on the outside/inside of the foot to the ankle bones. The most common injury mechanism is to land on the outside of the foot so that the ligaments on the outside of the ankle are stretched. This can lead to a partial or complete tear of one or more of the ligaments.Read more about how we can help you
Swelling, tenderness and heat in the injured area often occur quickly, within a few minutes. Some people experience difficulty carrying weight and walking on their feet, as well as bleeding in the painful area.
A physiotherapist or chiropractor will listen to your medical history and perform a thorough clinical examination. During the examination, it is important to distinguish between damage to ligaments and fractures. If a fracture is suspected, you should be referred to an X-ray for an assessment of the extent of the damage.
The goal is to limit swelling and bleeding during the first 1-3 days. Then the goal is to improve function based on strength, mobility and balance to return to normal activity again. Recent research has shown that one should use the principles that go under the acronym "PEACE & LOVE" for optimal treatment of damage to soft tissue parts, including ankle covers.
During the first few days, your injury needs "PEACE".
P for Protect
- Protect the injury site. Avoid activity and movements that cause increased pain.
E for Elevate
- Students (raise) your foot above heart level as often as possible.
A for Avoid anti-inflammatory modalities
- Avoid anti-inflammatory medications and ice as it seems to reduce tissue healing in the long run.
C for Compression
- Compression with bandage or tape.
E for Education
- Your body knows best, and you should be instructed by healthcare professionals to let your body deal with the damage naturally.
After the first days are over, your injury needs "LOVE"
L for Load
- Early strain on the ankle leads to better outcomes. Let pain and swelling determine when the body is ready for gradual exertion and return to normal activity.
O for Optimism
- Stay optimistic and positive during your workout. The brain plays an important role in rehabilitation.
V for Vascularization
- Physical activity that leads to increased blood circulation to the injured area is important for repairing damaged tissue.
E for Exercise
- Training for increased mobility, strength and balance are best measures for treating ankle sprains and to reduce the risk of repeated sprains.
Most people quickly return to normal after one to a few weeks. In the case of ligament damage, they usually heal within 6-12 weeks, but it is not uncommon to experience pain and stiffness in the ankle joint for a few months afterwards.
What can Dr.Dropin help with?
We at Dr.Dropin Physical can help you conduct a thorough examination to assess further follow-up of the injury and refer to imaging if necessary. We arrange for an individually tailored treatment course in collaboration with you to get you back to your normal activity level. We can also provide advice on preventive measures and exercises to reduce the risk of repeated ankle sprains.