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‘Rolling over the ankles’ is extremely common throughout sport and day-to-day activities. However, how do we effectively treat and manage an acute ankle sprain to decrease the chance of injury progression or reoccurrence? In this article, we will go through how to manage ankle rolls and how to start the injury rehab process…
Going over or rolling over on our ankles can result in the surrounding ligaments and/or tendons becoming sprained. An ankle sprain occurs when the ligaments that support the ankle stretch beyond their limits and become damaged. Ankle sprains are very common injuries that can occur among people of all ages. The sprain itself can range from mild to severe, depending upon how much damage there is to the soft tissue structures that support/surround the joint.
Most ankle sprains are classed as ‘minor injuries’ which can effectively heal with home treatments such as resting and applying cold compresses such as ice.
However, if your ankle is very swollen and painful to walk on or even bear weight through, be sure to see a medical practitioner where they can advise and assess the injury further. If proper treatment and rehabilitation are not followed or completed, a more severe sprain can weaken the ankle which will in fact increase the chance of injuring it again. Repeated ankle sprains can lead to long-term problems, such as chronic ankle pain, arthritis, and ongoing instability issues.
It’s always best to get any sprain checked out by a medical professional first to help the sprain heal effectively. A trip to a minor injuries’ clinic or A+E may be needed if you are experiencing any of the following:
- Severe pain, bruising or severe swelling
- Tissue bleeding on the inside, numbness or change in colour of the ankle/leg/foot.
- Joint looks deformed/dislocated
- Cannot put any weight through the foot.
To help ease an acute rolled ankle at home you will need to follow these simple steps and follow the ‘RICE’ method to help ease the symptoms…
'RICE'
RICE stands for ‘rest, ice, compress, and elevate.’ And here’s how it works:
- Rest the ankle (use crutches if needed and are accessible)
- Ice the ankle for 20 to 30 minutes every 2 to 3 hours for the first 2-3 days
- Compress (wrap) the ankle lightly -not tightly -with an elastic bandage or ankle brace
- For the first 48 hours, elevate (raise) the ankle higher than your heart whenever you’re lying down.
To aid with the healing process of a rolled ankle, book an appointment with one of the Physiotherapists or Sports Therapists here at HTC centre so that they can evaluate, assess and provide an effective treatment style to help get the ankle back up to functioning effectively and efficiently.