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Ankle Sprain: Get Back On Your Feet Faster With These Proven Physiotherapist Techniques

Get Back On Your Feet Faster With These Proven Physiotherapist Techniques For Ankle Sprains

Every year, millions of people experience ankle injuries. Many of these are sports-related, caused by sudden twists or turns that overstretch the ligaments. A sprained ankle is a very common type of injury and can range from mild to severe. 

In this article, we will discuss how physiotherapy can help you with your ankle sprain and what the causes are.

Causes of ankle sprain

An ankle sprain is a common injury caused by stretching or tearing of the ligaments that support the ankle joint. Ankle sprains most commonly occur when an individual lands on an uneven surface, twists his/her foot in an unnatural direction or forcefully turns their ankle inward or outward. Other potential causes of ankle sprain include contact sports, sudden changes in direction while running, and participating in high-impact activities such as basketball, soccer, football and skiing. An ankle sprain can also be caused by poor flexibility or lack of muscle strength around the ankle area. People who wear shoes with inadequate support may also be at risk of experiencing an ankle sprain.

Ankle Sprain courtesy of Proremedy Physiotherapy Mississauga (Read the caption)

Common symptoms of ankle sprain

Common symptoms of an ankle sprain can include pain, swelling, bruising or discolouration, difficulty moving your foot or ankle, joint instability, and tenderness around the area. Ankle sprains may also include a popping sensation when the injury occurs. Depending on the severity of the ankle sprain, you may be unable to put any weight on your foot or have difficulty walking without limping. Additionally, it is not uncommon for those with an ankle sprain to experience stiffness in their joints and a reduced range of motion. It’s essential to seek medical attention if any of these symptoms are present so that an appropriate treatment plan can be discussed and implemented. If left untreated, an ankle sprain can take longer to heal and lead to chronic pain and instability.  

To reduce your risk of an ankle sprain, wear supportive shoes with good arch support and ensure to warm up and stretch properly before engaging in physical activity. Proper strengthening exercises can also help to build up the muscles around your ankle joint for added protection. Taking these precautions will help you stay active, healthy, and protected from injury.

5 simple physiotherapist tips for healing an ankle sprain faster

  1. Rest and elevate the injured ankle: It is important to reduce the weight bearing on the injured ankle as much as possible to allow it to heal. Try to keep the ankle elevated above the level of the heart as much as possible, using pillows or blankets to prop it up.
  2. Apply ice: Applying ice to the injured ankle can help to reduce swelling and inflammation. Ice must be applied for 15-20 minutes at a time, multiple times per day.
  3. Compress the ankle: Wrapping the injured ankle with an elastic bandage or compression sock can help reduce swelling and support the injured tissue.
  4. Perform a range of motion exercises: Keeping the ankle mobile and flexible is important to prevent stiffness and promote healing. Gentle range of motion exercises, such as circles and figure eights, can help to maintain mobility.
  5. Gradually return to activity: It is important to allow the injured ankle to heal properly before returning to activities that may put a strain on it. Gradually increasing activity levels and avoiding high-impact activities can help to prevent re-injury. It is also essential to wear proper footwear and use any necessary assistive devices, such as crutches or a brace, as a physiotherapist recommends.

A physiotherapist will help to identify and correct any issues related to your ankle sprain. Through a tailored plan, you can use a range of motion and strengthening exercises to increase the flexibility and strength of the affected ankle. With a carefully structured program, physiotherapy can help to reduce pain and return your body to its peak state. Don’t let your Ankle Sprain affect your regular activities – the guidance of a professional physiotherapist may be all you need!

Physiotherapy courtesy of Proremedy Physiotherapy Mississauga (Read the caption)

They may also give you a brace or support to wear while your ankle heals.

Using bracing or supports can provide additional control, limiting dangerous movements that could worsen your injury. It’s important to follow the guidance of an experienced physiotherapist for fitting and to use braces or supports so that you can recover quickly and safely.

Physiotherapy can speed up your recovery time and help prevent re-injury.

Physiotherapy is an often undervalued form of care that can significantly impact the recovery time of any injury. Ankle sprains are no exception. Specifically, physiotherapy can help to reduce pain, restore range of movement, re-educate muscles and provide brace support if necessary. Moreover, it can help manage scar tissue formation and may even prevent future ankle sprain injuries. Due to its multifaceted approach, physiotherapy has been proven to lead to quicker recoveries than without intervention and should be given full consideration for any ankle sprain injury.

From the treatments above, it is evident that physiotherapy should be considered the first line of management when you have a sprained ankle. The benefits of physiotherapy are many and can help speed up your recovery time and prevent further injuries. Moreover, book an appointment with one of our Physiotherapists. Simply use the search box on this page to find one near you.

Physiotherapy: Myth vs. Fact courtesy of Proremedy Physiotherapy Mississauga

Book Your BACK NECK SHOULDER KNEE ELBOW HIP WRIST FOOT Pain Consult

This appointment is your opportunity to tell us what hurts and discover whether physiotherapy or chiropractic care is a good fit for you! During this session, you will talk with a physiotherapist or chiropractor on a phone call (or online) and create the right care plan specifically for your pain. There is no obligation on this session is to find out whether physiotherapy or chiropractic care can help you getting back to doing the things you love in life.

    Frequently Asked Questions

    The duration of the recovery period for an ankle sprain depends on a few aspects, ranging from how serious the injury is to your commitment level to rehabilitation exercises. Most mild to moderate sprains will take between 4-6 weeks to heal, while severe injuries can take up to 3 months.

    The duration of the recovery period for an ankle sprain depends on a few aspects, ranging from how serious the injury is to your commitment level to rehabilitation exercises. Most mild to moderate sprains will take between 4-6 weeks to heal, while severe injuries can take up to 3 months.

    Walking on a sprained ankle is generally okay, but it is important to take certain precautions to ensure proper healing. If the pain is severe or the ankle is significantly swollen, it may be best to avoid bearing weight on it as much as possible. In these cases, it may be helpful to use crutches or a knee scooter to keep weight off the injured ankle. If the pain is more mild and the swelling is minimal, it may be okay to walk on the ankle, but it is important to wear proper footwear and use any necessary assistive devices, such as a brace, as recommended by a physiotherapist. It is also critical to listen to your body and avoid pushing yourself too hard, as this can prolong the healing process and increase the risk of re-injury.

    About Arpan Hundal

    Arpan has been a practicing physiotherapist since 2010. She has been working in the Mississauga community since 2015 as a registered physiotherapist. She brings a wealth of knowledge about musculoskeletal, orthopaedic issues and sports injuries and has experience in dealing with MVA and WSIB clients. She is certified in Pelvic Health Physiotherapy and her advanced training enables her to treat various pelvic health conditions like pelvic girdle pain, incontinence, multi organ prolapse, etc.

    She is extremely passionate about helping her female clients specially post partum to get back into shape safely and without complications resulting from pregnancies. She is a mom herself and understands the struggles women go through after they give birth.

    She started her career at a trauma centre in India where she worked with various post traumatic and post operative cases. She volunteered at camps in rural areas to help with education about Physiotherapy and its benefits. After moving to Canada, she continued her independent practice and can easily be among the best physiotherapists in Mississauga as she believes in personalized care and one on one treatments.

    Arpan loves the outdoors and religiously works out. Her objective is to teach and motivate her patients to be active and always help them achieve their physical fitness and wellness goals. She derives great happiness from the well being and progress of her patients which further fuels her passion to work harder and prioritize patient satisfaction and positive health outcomes.

    Medical Disclaimer:

    The information presented in this blog post is for educational purposes and should not be interpreted as medical advice. If you are seeking medical advice, treatment or a diagnosis, consult with a medical professional such as one suggested on this website. The Clinic Accelerator Inc. and the author of this page are not liable for the associated risks of using or acting upon the information contained in this article.

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