Ismat Khoja
| 1 minute to read
Ankle Sprain
So how many of you have tripped after wearing a high heel at a party or while running on an uneven surface to catch a bus?
I believe many of us! 😅 & We self diagnose it as Ankle Sprain! 🔹So What exactly is Ankle Sprain? When the ligament known as Anterior Talofibular Ligament at the ankle is stretched or torn it results as ankle sprain. 🔹What is the mechanism of injury? Ankles are commonly sprained when the foot is twisted inwards. It result in gross swelling around the joint and its usually very painful. 🔹What are the degree of ankle sprain? We had already discuss about the degree of ligament injury earlier So here lets be specific to ankle joint: 🔸1st Degree/ Grade 1: •Most common •Minor sprain •Slight swelling •No instability •Resume activity in 1 to 3 weeks after good rehabilitation 🔸2nd Degree/ Grade 2: •More Pain & Swelling compared to grade 1 •Pain at weight bearing activities such as walking •Little instability •Requires braces •Rest and rehab for 3- 6 weeks before resuming full physical activity. 🔸3rd Degree/ Grade 3: •Gross swelling. •Excruciating Pain. •Unable to place foot on the ground. •Immediate cast for immobilisation required. •Walking using walker or crutches would be advised. •Instability of the joint is very common here. 🔹Treatment The management of ankle sprain will depend on the degree of sprain, swelling, pain present. 🔸Control Swelling Rest- Give your ankle time to heal properly. Stop all activities that cause pain. Ice- Use a bag of crushed ice or frozen vegetables for 20 minutes. Repeat 4-5 times a day. (There are different schools of thought over icing) Compression- You can use an elastic bandage to provide support and help reduce swelling. Elevation- Elevating your ankle above your heart will also help reduce swelling. 🔸Encourage pain free movement • After the stage of rest and immobilization post injury your ankle might get stiff. Early movement will help you regain your range of motion and prevent your muscles weakness. 🔸Strengthen the surrounding muscles to provide support to injured ankle • Your ankle must be strong before you can return to your activities. A crucial part of your rehabilitation is strengthening the muscles that support the ankle. Simple exercises can be done using elastic/resistance bands to create resistance. •Proprioception, your ability to tell the precise position of a joint, is also impaired when your ankle is sprained. Simple balance exercises done with the eyes open and eyes closed will help improve your proprioception and prevent recurrent sprains 🔸Prevention • Proper athletic footwear will help stabilise your foot during activities and help prevent re-injury or a chronic problem from developing. An ankle brace, taping, or high top shoes can provide added support and stability. Limit brace wear to high impact activities. 🔸Return to sport • To safely return to your sport, you should be able to: (1) Walk and run without pain or altered pattern, (2) Complete minimum 20 one leg heel/calf raises (3) Balance on one foot easily for 30 seconds, and (4) Hop easily 10 times on your injured leg. Test your injured leg against your good leg. ⚠️Disclaimer: This health information is for general education purposes only. Always consult with your doctor or other health professional to get yourself clinically diagnosed & treated. #daactarni
I believe many of us! 😅 & We self diagnose it as Ankle Sprain! 🔹So What exactly is Ankle Sprain? When the ligament known as Anterior Talofibular Ligament at the ankle is stretched or torn it results as ankle sprain. 🔹What is the mechanism of injury? Ankles are commonly sprained when the foot is twisted inwards. It result in gross swelling around the joint and its usually very painful. 🔹What are the degree of ankle sprain? We had already discuss about the degree of ligament injury earlier So here lets be specific to ankle joint: 🔸1st Degree/ Grade 1: •Most common •Minor sprain •Slight swelling •No instability •Resume activity in 1 to 3 weeks after good rehabilitation 🔸2nd Degree/ Grade 2: •More Pain & Swelling compared to grade 1 •Pain at weight bearing activities such as walking •Little instability •Requires braces •Rest and rehab for 3- 6 weeks before resuming full physical activity. 🔸3rd Degree/ Grade 3: •Gross swelling. •Excruciating Pain. •Unable to place foot on the ground. •Immediate cast for immobilisation required. •Walking using walker or crutches would be advised. •Instability of the joint is very common here. 🔹Treatment The management of ankle sprain will depend on the degree of sprain, swelling, pain present. 🔸Control Swelling Rest- Give your ankle time to heal properly. Stop all activities that cause pain. Ice- Use a bag of crushed ice or frozen vegetables for 20 minutes. Repeat 4-5 times a day. (There are different schools of thought over icing) Compression- You can use an elastic bandage to provide support and help reduce swelling. Elevation- Elevating your ankle above your heart will also help reduce swelling. 🔸Encourage pain free movement • After the stage of rest and immobilization post injury your ankle might get stiff. Early movement will help you regain your range of motion and prevent your muscles weakness. 🔸Strengthen the surrounding muscles to provide support to injured ankle • Your ankle must be strong before you can return to your activities. A crucial part of your rehabilitation is strengthening the muscles that support the ankle. Simple exercises can be done using elastic/resistance bands to create resistance. •Proprioception, your ability to tell the precise position of a joint, is also impaired when your ankle is sprained. Simple balance exercises done with the eyes open and eyes closed will help improve your proprioception and prevent recurrent sprains 🔸Prevention • Proper athletic footwear will help stabilise your foot during activities and help prevent re-injury or a chronic problem from developing. An ankle brace, taping, or high top shoes can provide added support and stability. Limit brace wear to high impact activities. 🔸Return to sport • To safely return to your sport, you should be able to: (1) Walk and run without pain or altered pattern, (2) Complete minimum 20 one leg heel/calf raises (3) Balance on one foot easily for 30 seconds, and (4) Hop easily 10 times on your injured leg. Test your injured leg against your good leg. ⚠️Disclaimer: This health information is for general education purposes only. Always consult with your doctor or other health professional to get yourself clinically diagnosed & treated. #daactarni
