Ankle sprain is an injury that occurs due to the ligament tear as a result of excessive twisting or rolling of the foot outwards while the leg is twisted inwards.
Ligaments are the fibrous structures that help to stabilize the joint and prevent any kind of excessive movement.
Most common in athletes and sports people.
Ligament tear may be partial or complete depending upon the severity.
Causes
Pott’s fracture: fracture of the malleoli (the bony prominence at outer side of ankle) may weaken the ankle ligaments.
Excessive Inversion: when the foot is twisted inwards while land it on the ground forcefully.
Excessive Eversion: when the foot twists outwards as a result of excessive external force.
Improper/irregular ground: may cause ankle sprain.
Improper gait(walking): walking with unusual steps or improper balance
Most commonRisk Factors
sports activities like football, tennis, basketball etc.
poor flexibility or overly rigid muscle (specially calf muscles)
previous ankle injuries: any kind of pain or injury that had happened in the past may lead to the sprain.
General
Age: 12-20 age group is at highest risk
Sex: happens in both males and females (more common in females)
Limb length discrepancy: when both the legs differ in length
Bad posture or poor balance: leads to irregular sequence of steps while walking which may cause the ligament to develop tears or losen.
Poor quality footwear: make ankle more prone to injury.
Walking on uneven or irregular surface: increase the risk of ankle sprain
Signs And Symptoms
Swelling
Pain
Tenderness
Reduced range of motion (limited movements0 TREATMENT
Self care: ‘PRICE’ is a protocol that can be used to treat the acute ankle injury.
Protection: ankle should be protected to prevent any further injury or severity by reducing the movements and stabilizing the joint by using any kind of splint or brace or straps.
Rest: promotes healing and provides relaxation to the tissues and other relatable structures of the joint. Place the ankle on bed or any surface while sitting or lying in a comfortable position. Voluntary movements should be minimized.
Ice application: Ice can be applied to the injured part as it reduces swelling and cause a soothing relaxation. Keep an ice cube in a cloth or plastic bag and place it on the affected area for about 10-15 minutes, twice or thrice a day. Time duration can be reduced if the skin is hypersensitive. Ice application is not recommended in case of wounds in the affected part.
Compression: A method to compress/ puts a slight pressure to the injured area by wrapping any bandage or towel to minimize swelling and provide support. It should be done carefully, not too loose and not too tight. The placement of the wrap cloth/bandage should be started from few inches below the injured area and completely wrapped till few inches above.
Elevation: elevating the ankle from the surface level to a little above the surface by placing a folded towel or pillow underneath either in half lying or lying position.
This method helps in proper circulation of the fluids in the injured part.
Exercises
Towel stretch: pull the ankle towards you by placing the towel behind ankle holding it with both hands with minimal force, hold for 10 seconds. 5-10 repetitions in one set.
Ankle dorsiflexion and planter flexion (range of motion): to and fro motion of the ankle (outwards and inwards) slowly.10 repetitions in one set.
Heel raises: stand straight, raise your heels and hold for 5-10 seconds. Do it for 5-10 repetitions in one set.
Standing calf stretch: stand straight, one leg forward with knee bent, arms straight on the wall. Now, stretch the ankle of the leg behind (affected one).
Exercises should be stopped immediately as the discomfort or pain rises.
Precautions
Be careful while you walk, play or jump.
Stop movements at the ankle when you feel pain or weakness.
Wear good quality and proper fit shoes.
Practice balance exercises.
when to see a doctor When the pain is unbearable and affects the daily life activities.
