• Fine Form Team

Common Problems Ankle Sprains


Ankle joints and feet are the link between your body and the ground. If you “roll your ankle” as the foot hits the ground, the ankle may be sprained.

What should I do after a sprain?

As soon as possible, and for 72 hours after injury, use the RICE method:

Rest: Take it easy and only move within your limit of pain.

Ice: As soon as possible, and for 20 minutes every two hours, apply ice or a frozen gel pack wrapped in a damp towel. This helps to control bleeding and pain and reduces secondary tissue damage

Compression: Firmly bandage the entire ankle and lower shin, this helps to control swelling.

Elevation: As much as possible, elevate your ankle higher than the level of your heart to reduce swelling.

Rehabilitate

Recovery can start very early after an injury. Physiotherapy rehabilitation techniques will help reduce the time that your ankle is painful, and movement is restricted so that you can get back to work and sport more quickly. Rehabilitation also facilitates a good quality ligament repair and the return of normal muscle and nerve function.

Avoid any of the HARM factors in the first 48 hours to prevent increased swelling and help your recovery:

Heat

Alcohol

Running

Massage

How Physiotherapy can help

Your Physiotherapist will examine the injured ankle to determine which ligaments are damaged and to what extent they are torn and can order an X-ray if needed.

Your Physiotherapist can teach you how to do a special ankle taping or fit you with an ankle brace so that you can return to activity earlier; while protecting the ankle from further damage.

Can ankle sprains be prevented?

Keep your leg muscles strong, especially your calf and ankle muscles to help protect the ligaments

Practice standing on one leg to challenge your balance responses and the muscles around your ankle.

Prepare your body for activity by warming up well.

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