Did you accidentally roll your ankle? Is your ankle painful and swollen after a sudden twist, fall or pressure on your ankle joint? Your ankle might be sprained. The sharp pain you are experiencing might be related to any of these three common ankle sprain types.
Inversion ankle sprain or lateral ankle sprain occurs when the foot experiences a sudden inversion that exceeds the range of motion supported by the subtalar joint. This is a common ankle injury among teens, joggers, and athletes. It may happen when rapidly walking down the steps, running on an uneven surface, playing basketball, volleyball and performing gymnastics. Inversion ankle sprain is treated with R.I.C.E, Immobilisation and physiotherapy exercises after recovery for relieving joint stiffness, muscle wasting and strengthening the ankle.
Eversion ankle sprain affects the deltoid ligaments located on the inside of the ankle. It is less common as deltoid ligaments are stronger and are supported by fibula bone that prevents inward overstretching. Eversion ankle sprains are considered to be bone end fracture of the fibula. It can happen to people involved in extreme physical activities such as playing soccer, basketball, volleyball, tennis, and performing gymnastics. For the first 24 to 48 hours, RICE therapy is applied to reduce swelling. Later compression bandage and ankle taping are used to limit the motion of the ankle.
This type of sprain affects the high ankle ligaments that bind fibula and distal tibia. Dorsiflexion of Talus and extreme external rotation are the most common motions that lead to a high ankle sprain. These motions occur during walking and running that can cause high ankle sprains as these exert a force on these ligaments and cause tearing and damage to them. People with a fractured ankle are likely to have a high ankle sprain. Dorsiflexion external rotation stress test, squeeze test, cotton test, and fibular translation test are used to diagnose high ankle sprains. RICE treatment, pain relief, and anti-inflammatory medications are used to treat a high ankle sprain.
Depending on the severity, an ankle sprain is classified as of first degree, second degree and third-degree or Grade 1, 2 and 3.
First-degree or Grade 1 sprains are the least severe sprains where ligaments are stretched but are not torn. The symptoms include localized swelling, mild pain, mild stiffness, joint instability, and difficulty in jumping or jogging. It takes around 7 to 10 days to recover from grade 1 ankle sprain.
Second-degree or Grade 2 sprains involve partial tearing of the ligament. The ankle experiences bruising, substantial swelling, moderate pain, and loss of motion. The recovery time for grade 2 ankle sprain is about 3 to 4 weeks.
Third-degree or Grade 3 ankle sprains the most severe where ligaments are torn completely. It causes severe pain, swelling, joint instability, and no motion. Grade 3 ankle sprain takes up to 3 months for recovery
Ankle strengthening exercises should be performed only after the ankle has regained its full range of motion and it can comfortably bear body’s weight.
Here are a few isotonic ankle strengthening exercises
Against a fixed object, place your ankle in an up and out position and hold it for a count from 1 to 10. Repeat this 8 to 10 times. On the same object, change the position of your ankle to down and in position and hold it for 10 counts.
This exercise needs a resistance band. Hold the ends of a resistance with your hand, and wrap the band around your forefoot and gently push the ankle down. Do this for 10 times.
Place a pillow on the ground and stand with your affected leg. Balance and hold this position for 10 counts.
Stand with placing the recovered foot behind the other foot, whose toes point towards the wall with both the heels down and spine straight. Place your hands on the wall and push until the calf on the back leg feels the stretch
We at Rapid Physiocare work closely with ankle and foot orthopedists to give you a complete solution for your debilitating foot and ankle problems. Whether you want to walk up the stairs with ease or want to reclaim locomotion to play, we can assist you in your treatment and recovery. Our physios will rapidly diagnose injuries following falls, accidental twists in the ankle, common sports sprains etc to provide appropriate treatment. Our physios will make sure that you receive the best foot and ankle care possible. Book your appointment at Rapid Physiocare today.
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