An ankle sprain is an injury to the tough bands of tissue (ligaments) that surround and connect the bones of the leg to the foot. The injury typically happens when you accidentally twist or turn your ankle in an awkward way. This can stretch or tear the ligaments that hold your ankle bones and joints together
The damage can be classified into three grades:
- Grade 1: microscopic tear(s)
- Grade 2: partial tear(s)
- Grade 3: complete rupture of ligament(s)
Local swelling, bruising, pain level, and difficulty weight-bearing increase with the grade.
It is essential you that the correct treatment and exercise advice to reduce the chance of damaging the ankle again in the future. Repetitive ligament damage leaves the ankle joint more susceptible to conditions like Arthritis later on in life.
ADVICE
First aid for an ankle sprain is RICE: rest, ice, compression, elevation. This reduces swelling that may further stretch the ligaments and cause further instability. Manual therapy can help restore movement and proprioception later on if movement is inadequate or sprains recur. Lack of activity (proprioception, tone) and excess body weight (increased demand) can also increase the likelihood of ankle sprains. Warming up and cooling down before and after sport improves the range of the ligaments and muscles to reduce the likelihood of injury.