Description...

A sprain is an injury to the ankle ligaments in which they are stretched beyond their normal range of motion. Sprains can range from stretching of the ligament to a partial tear of the ligament to a complete tear. A sprained ankle might also be called a rolled ankle or a twisted ankle.

When a sprain occurs, blood vessels break and leak fluid into the surrounding tissue. Inflammation and swelling occur and the nerves become sensitized, causing a throbbing pain that worsens with pressure.

Sprains are typically caused by the twisting, turning or rolling of the foot. There are three main types of sprains:

Inversion (lateral) sprain: The most common type of ankle sprain, the inversion sprain occurs when the lateral, or outside, ligaments are damaged.

Eversion (medial) sprain: Less common. The eversion sprain occurs when the medial, or inside, ligaments are damaged.

High ankle sprain: usually incurred while playing a sport through a forceful, sudden, outward twisting of the foot. The damage is to the ligaments that run to the ankle from the tibia and/or fibula, the two long bones of the lower leg.

Treatment...

It is important to receive proper treatment for an ankle sprain. If the sprain does not heal properly, it could cause joint instability and chronic pain. Remember the acronym R.I.C.E.: rest, ice, compression wrap, elevation.

• Immobilize the ankle for a short period of time.

• Ice the ankle to reduce swelling using a 20-30 minutes on/20-30 minutes off cycle.

• Elevate the ankle above heart level to reduce swelling.

• Wear an iGO Ankle Stabilizer, an iGO Ankle Support, an iGO Stirrup Ankle Brace, an orthopedic walking boot or a compression wrap on the ankle to immobilize the ankle, allow it to heal and protect it against re-injury.

Note: it is not recommended to return to sports or strenuous activity until applying various types of pressure, e.g., standing or hopping, on the ankle does not result in any pain.

 

At-Home Exercises...

Ankle/Foot Up/Downs:

Sit on a bed with your foot and ankle off the end of the bed. Slowly move your ankle and foot up and down as far as possible without pain. Aim for no more than a mild to moderate stretch. Repeat 10-20 times, as long as there is no increase in symptoms.

Ankle/Foot In/Outs:

While sitting, move your foot and ankle in and out as far as possible without pain. Aim for no more than a mild to moderate stretch. Repeat 10-20 times, as long as there is no increase in symptoms.

Ankle Alphabets:

While sitting or lying down, write the alphabet in the air with your toes. Write the letters as large as possible.

Achilles Stretch:

With your palms flat against a wall, place one foot forward and one foot back and lean against the wall. Lean forward, keeping your heels in contact with the floor. You should feel a stretch in your Achilles tendon and your calf. Repeat three times with steady, slow, deep breathing. Hold for ten seconds on each repetition. Switch front and back feet and repeat.