What is a Sprained Ankle?
A sprained ankle occurs when the foot is forcibly overstretched inwards or outwards. This causes damage to the tissues which have been overstretched. These tissues may become inflamed, sore and possibly bruised.
Ankle Rehabilitation – Early Stage
The early stage of rehabilitation is for use when the ankle is painful, swollen and possibly bruised. This is usually up to the first 10 days after injury, but it can be longer. Follow the PRICE method (Protection, Rest, Ice, Compression, and Elevation)
- Protection- An elastic bandage, adhesive strapping or aircast splint may be provided if necessary by your Physiotherapist/Doctor. If you wish, a simple ankle support obtained from any good sports shop or chemist may be helpful at this stage.
- Rest - Some rest (Activity Modification) but not complete rest is usually advised. A walking aid may be a useful option to take some weight off the injured ankle as you mobilise. When you are walking, try to walk as normally as possible (e.g without a limp or pointing the foot outwards), as this helps tissues heal correctly.
- Ice
- Use an ice pack (either ice cubes or a bag of frozen vegetables) placed in a moist towel.
- Apply the ice to the swollen area at least 3 times per day.
- Apply for 10-15 minutes. If the skin becomes uncomfortable, stop the treatment until it returns to normal.
- DO NOT apply if you have circulation problems or poor skin sensation.
- Compression - Whilst the swelling remains, continue to wear your elasticated support / strapping. This will prevent further swelling and aid in swelling reduction.
- Elevation - When resting, elevate your foot higher than your hip (with your whole leg supported). Avoid standing or sitting for long periods with your foot resting on the floor.
- Painkillers - Consult your GP or local pharmacist for advice as to which medication is suitable for you to take, particularly if you are taking other medications or have other health issues.
What actions can I take to improve my health?
Evidence tells us that making healthy lifestyle choices can have a big impact on influencing problems with your muscles and bones and can play a major role in your overall health. Some of the most effective areas to address are below:
Maintaining a healthy weight:
Link: www.nhs.uk/live-well/healthy-weight/
Increasing levels of physical activity
Link: www.nhs.uk/live-well/exercise/
Avoiding poor sleep patterns
Link: www.nhs.uk/live-well/sleep-and- tiredness/how-to-get-to-sleep/
Reducing alcohol consumption
Link: www.nhs.uk/live-well/alcohol- support/calculating-alcohol-units/
Stopping smoking
Link: www.nhs.uk/live-well/quit-smoking/
Maintaining a healthy mind
Link: www.nhs.uk/conditions/stress-anxiety-depression/
The good news is that you are able to influence lots of these by modifying your lifestyle. Therefore it is important that you consider addressing these areas alongside your current treatment.
You may wish to discuss any of these factors with your treating clinician who will be able to work with you and guide your long term management and support you to improve your wellbeing.
There will be information about the local services that exist within the waiting areas of the physiotherapy department and your treating clinician will be able to help signpost you to appropriate services.
The websites listed below give more information on local services available:
• Blackburn and Darwen - https://refreshbwd.com/
• East Lancashire - http://www.upandactive.co.uk/
If your symptoms fail to improve within 6-8 weeks with this regime you should contact your doctor for a physiotherapy referral.
If your symptoms are improving (even slowly), continue for up to 3 months.
