A sprained ankle, colloquially known as a “twisted ankle,” refers to a twisting of the ankle joint and, consequently, the structures that comprise it.
One of the structures is the ligaments. These are made of connective tissue and provide stability to the joint. However, if they reach their limit of mobility, as in the case of a twisted ankle, they can be injured.
The lateral compartment is made up of the anterior talofibular ligament, the calcaneal fibular ligament and the posterior talofibular ligament. These are injured when they are put under tension by a forced inversion movement (foot turned outwards). The internal compartment is made up of the deltoid ligament. In this case the mechanism of injury is a forced eversion (foot turned inwards).
The same occurs with the muscles, in which case the most affected are the peroneal, tibialis anterior and tibialis posterior muscles.
How do I know if I have a sprained ankle?
There are several signs and symptoms that can confirm that we have suffered a sprain.
The first is pain, which is usually intense at the time of the injury and may even increase when moving the ankle or putting weight on it. In the case of an inversion sprain, the pain is concentrated on the lateral part of the ankle, while in an eversion sprain it is felt on the inner part.
Depending on the severity, a hematoma may also occur, which may spread to the leg and foot. We may also experience a feeling of instability due to the alteration of the proprioceptive receptors, responsible for sending information about the position of our joints.
Finally, one of the most striking is swelling, also known as inflammation, which can appear immediately after the injury and may persist for several days.
Why does the ankle swell after a sprain?
Inflammation is a response produced by our body in order to repair the damage caused by an injury. This swelling is caused by the body sending more blood and healing cells to the area so that it can regenerate. In addition, it can be accompanied by heat, stiffness and more pain.
Swelling is necessary in the early stages of recovery, but if it is prolonged for too long, it can hinder the recovery process. Therefore, it is important to control it.
What to do after a sprain? How can I control the swelling?
After a sprain, keeping your shoes on initially can help control swelling by providing light compression. However, if the pain is severe or the shoes are putting too much pressure, it is best to carefully remove them.
It may also be advisable to use ice as an anti-inflammatory and analgesic method. However, the application should not last more than 15 minutes to avoid damage to the skin and tissues. In any case, it is essential to go to a health professional to assess the injury and begin the appropriate treatment.
At Evolution Physiotherapy Clinic we have advanced technology like Cryopush, which combines cold with compression, ideal for this type of injury.
Can you walk with a sprained ankle?
The ability to walk with a sprained ankle varies depending on the severity of the injury. With a grade 3 sprain, walking is often very painful, and crutches may be necessary. However, with grade 1 and 2 sprains, walking may be possible, as long as the pain is tolerable.
Walking in a controlled manner can be beneficial for the recovery process, thus promoting circulation and healing of the affected tissues. However, complete rest can slow down recovery, causing joint stiffness and muscle weakness.
It is important to note that careful walking does not mean that you can immediately return to normal activities or sports. However, introducing gentle, controlled movement and activity at an early stage, under the supervision of a physical therapist, can speed up recovery and improve long-term results.
How long does a sprained ankle last?
The duration of a sprain varies depending on the severity of the injury and the treatment applied. They are classified into three degrees:
- Grade 1: Ligaments are stretched without tearing. Pain and swelling are moderate and bruising appears. Recovery time is 1 to 2 weeks.
- Grade 2: partial tear of the ligaments, causing increased pain, swelling and possible bruising. Recovery time between 3 and 6 weeks.
- Grade 3 (severe): complete ligament tear, with instability, pain, swelling and more intense bruising. Recovery time between 8 and 12 weeks.
How to speed up recovery from a sprained ankle?
The PEACE and LOVE method is currently being implemented. It consists of a combination of: Protection, Elevation, Avoiding Anti-inflammatories, Compression, Education, Load, Optimism, Vascularization and Exercise.
Combining advanced techniques can also speed up the recovery process. These include diathermy, neuromodulation and invasive therapy. These, combined with manual therapy and a well-structured therapeutic exercise plan, are key to ensuring full recovery and avoiding relapses.
At Evolution Physiotherapy Clinic, we have cutting-edge tools such as diathermy, for the treatment of ankle sprains and to be able to offer you the best possible care.
When can I exercise again after a sprain?
The right time to resume exercise after a sprained ankle will depend on both the degree of injury and the progress of recovery. It is crucial to consider not only the state of the injury, but also the type of sport you wish to return to.
In the case of returning to sports practice, the first thing to do is to analyze the type of practice. These can be divided into four groups:
- Low-impact sports: walking, swimming, cycling…
- Moderate impact sports: running, fitness, hiking…
- Contact or high-impact sports: football, basketball, tennis, martial arts…
- Sports that require great agility: ballet, gymnastics, parkour…
Before returning to sports, certain conditions must be met: there must be no pain (although there may be slight discomfort), you must have fully recovered mobility, as well as the strength and stability prior to the injury. If you are a basketball player, you will be interested in this article.
Each type of sport requires different levels of mobility, strength and stability, so returning too soon could jeopardize your recovery and cause a relapse.
Why are ankle sprains more common in people who have had one before?
The answer has an explanation, and it is due to the long-term effects that an injury of this type can generate.
When a ligament sprain occurs, it stretches and weakens the ligaments, and although they regenerate, they do not always maintain their original length and firmness. This can lead to instability due to increased laxity. In addition, proprioception (the ability to perceive the position of the joints) is affected, as the nerve receptors present in the ligaments can be damaged, which can alter the information they provide, thus increasing the possibility of suffering future sprains.
Finally, for a full recovery it is necessary to follow a muscle strengthening plan, since muscle weakness can aggravate joint instability.
Physiotherapy in Alcalá de Henares for the treatment of ankle sprain.
Now that you know more about ankle sprains, you can understand that proper and complete rehabilitation is essential to reduce the possibility of future relapses. At the Evolution Advanced Physiotherapy Clinic, located in Alcalá de Henares, we have professionals who are experts in the treatment of ankle sprains, offering a specialized and individualized approach to effectively address each injury and ensure optimal recovery.
Schedule an appointment with us and begin your recovery process with a personalized physical therapy plan, designed to restore the function, strength and stability of your ankle.
