Susan (not her real name) was going for a morning jog when she stepped on an uneven patch of sidewalk, rolled her ankle, and went sprawling over a neighbor’s front yard. While she wasn’t seriously injured (thankfully!), she did suffer a sprained ankle. Fortunately, she came to Comber Physical Therapy Fusion Chiropractic, where we helped her understand proper ankle sprain management.
Sprained ankles are among the most common injuries among athletes and active people like Susan. While they rarely require surgery, it’s important that you take the necessary steps to rehabilitate them properly. Doing so will help you recover more quickly and could reduce your risk of suffering another.
Today, we want to explore what goes into sprained ankle management. Our physical therapists and chiropractors can provide several tips and tricks to help you recover safely and effectively. Keep reading to learn more!
How Do I Know I Sprained My Ankle?
Sprained ankles occur when you stretch or tear your ankle’s ligaments, the strong bands of tissue that hold the bones that make up your ankle joint together. This happens when you force your ankle too far out of its typical range of motion.
Symptoms of an ankle sprain will vary somewhat depending on the severity of the injury, including whether you overstretched the ligament or tore it completely. However, the following are generally a sign that you’ve sprained your ankle:
- Immediate ankle pain
- Immediate swelling in the ankle or foot
- Stiffness or weakness in the ankle joint
- A sense of instability in the ankle
- Inability to bear weight or walk on the affected foot
- A tearing or popping sound
How Do I Properly Manage My Sprained Ankle?
In the first day or two after your injury, we typically advise that you avoid trying to use it too much and aggravating the injury. Instead, focus on a gentle range of motion, compressing it with an elastic bandage (Ace bandage), and keep it elevated. You can apply ice at 15-20 minute intervals to help reduce pain and minimize swelling, but don’t leave it on too long.
If you suspect you’ve suffered an ankle sprain, schedule an appointment with the team at Comber Physical Therapy Fusion Chiropractic. We can confirm that you haven’t suffered additional damage to the foot, and we can get you started with a comprehensive rehabilitation program–a crucial step in ensuring a full recovery.
While staying off your sprained ankle may be tempting, you can actually want to get moving as soon as possible. Early movement is the best way to facilitate your recovery; a guided rehabilitation program is one of the safest ways to accomplish that.
How Can Physical Therapy Help with Ankle Sprain Management?
Our physical therapists have several techniques to help you rehabilitate after a sprained ankle. We aim to reduce your discomfort and help you build strength and mobility, so you are less likely to suffer recurrent ankle sprains.
Your ankle sprain recovery plan might include the following:
Pain Management
- We have several options available to help reduce pain and swelling, including manual therapy, treatment modalities, taping, and activity modification suggestions.
Mobility Work
- We will guide you through a progressive program to reduce stiffness and improve the range of motion in your ankle, using hands-on techniques and targeted exercises.
Strength Training
- Restoring the strength in your foot and lower leg is important, but we can also help you build strength throughout your leg, as those muscles provide further support and stability to your ankle. We’ll take you through a personalized exercise program based on your recovery goals.
Balance and Proprioception Training
- Restoring and improving your balance and proprioception (the ability to know where and how your body is oriented in your surroundings) is also essential in helping you fully rehabilitate, especially if you want to avoid future injuries.
Ankle sprain management isn’t complicated, but it helps to have an expert on your side! To learn more about how we can help you rehabilitate a sprained ankle, schedule an appointment at Comber Physical Therapy Fusion Chiropractic’s Williamsburg, VA clinic today.
Tags: Chiropractic Care, ankle sprains, ankle sprain recovery
