Everything You Need to Know About a Sprained Ankle

One of the hallmark injuries we often address at Move Empower Concierge Physical Therapy is the seemingly simple yet intricate “sprained ankle.” Understanding this common injury is the first step to quick recovery. So, let’s dive in and explore a simple guide to understanding and recovering from this everyday injury.

What is a Sprained Ankle?

A sprained ankle happens when the ligaments that support the ankle stretch or tear. These ligaments have the critical task of maintaining the bones of your ankle in position. A misstep, fall, or sudden twist can lead to these ligaments being pushed beyond their normal range, resulting in a sprained ankle. One of the most common types of ankle sprains is an inversion sprain. The inversion sprain happens when the ankle rolls under the foot, causing the outer ligaments of the ankle to stretch or tear.

Common Activities Leading to Sprained Ankles

Sprained ankles are, unfortunately, an injury many might encounter throughout their lives, especially if they’re actively engaged in certain activities.

Sports, such as basketball, soccer, and volleyball, pose a higher risk due to the frequent and rapid changes of direction that can strain the ankle ligaments.
Trail running or simply jogging on uneven terrains is another activity where one might sprain their ankle, as the unpredictable ground can cause one’s foot to land awkwardly.
Additionally, everyday choices, like wearing high heels, can lead to sprained ankles given the unstable nature of such footwear. Mislanding from a jump, whether in sports or activities like dance, can also result in this common injury.

Returning to Sports and Activities You Love to Do

The allure of our favorite activities is undeniable, and a sprained ankle can be a disheartening setback. But, it’s essential to remember the importance of proper recovery. Rushing back into action might cause further harm or extend recovery time. With proper care, guidance, and maybe some modifications, you can safely return to the activities you cherish. Whether it’s dancing, playing sports, or simply walking in your favorite pair of heels, it’s the combination of passion and caution that ensures you not only return to what you love but also continue enjoying it for years to come.

How Long Does a Sprained Ankle Take to Heal?

The recovery period for a sprained ankle largely depends on the extent of the ankle injury. A Grade 1 sprain, which is considered mild, typically results from minor stretching or a slight tear in the ligament. Those who suffer this type of sprain can expect to heal within 7 to 10 days. On the other hand, a Grade 2 sprain is a moderate injury characterized by a partial tear of the ligament. The healing duration for this sprain ranges between 2 to 6 weeks. The most severe, a Grade 3 sprain, involves a complete tear or rupture of the ligament. Individuals with this type of injury might need anywhere from 3 to 12 weeks for full recovery.

You May Be Wondering How to Heal a Sprained Ankle Overnight

While the prospect of healing a sprained ankle overnight is improbable, certain steps can hasten the recovery process and offer pain relief. Firstly, it’s vital to rest and avoid placing weight on the injured ankle. Applying ice to the affected area for intervals of 20 minutes every 1 to 2 hours during the initial 48 hours can significantly reduce pain and swelling. Compressing the ankle using an elastic bandage helps to control swelling, while elevating the ankle above the heart level further assists in minimizing inflammation. It’s crucial to understand that, although these methods can provide substantial relief, they don’t promise a complete recovery in such a short time frame.

How to Treat a Sprained Ankle

To effectively treat a sprained ankle, several measures should be taken. First and foremost, it’s imperative to protect the injured area from further harm, which may involve using protective gear. Over-the-counter pain relievers can be beneficial in alleviating pain and reducing inflammation. Additionally, consulting with a physical therapist can provide valuable guidance on exercises tailored to restore flexibility and strength to the ankle. At Move Empower Concierge PT our specialist therapist are trained in manual therapy. Manual therapy is a very effective treatment utilizing hands on techniques to improve joint mobility, tissue extensibility, and decrease pain. Another modality we utilize to speed up recovery with ankle sprains is dry needling. Dry needling helps improve muscle activation after injury and can very useful with the many muscles that support the ankle. As the healing process progresses, engaging in exercises will be essential to regain function, mobility, and balance in the affected ankle.

When to Worry About a Sprained Ankle

A sprained ankle, though a frequent ailment, can sometimes manifest symptoms suggestive of a more serious issue. Warning signs include an inability to bear weight or walk, pronounced swelling or bruising, a numbing sensation in the injured region, and persistent pain that doesn’t subside with typical home remedies. If any of these symptoms are observed, it’s crucial to seek medical intervention without delay.

How to Wrap a Sprained Ankle

Wrapping a sprained ankle provides stability and minimizes swelling:

Start at the ball of the foot, moving towards the ankle.
Wrap around the ankle, ensuring it’s snug but not too tight.
Make a figure-eight pattern around the ankle and foot.
Finish by securing the wrap in place.

While wrapping provides temporary relief, always consult a professional for a complete assessment and personalized care.

A sprained ankle might be common, but it’s essential to treat it with the care it demands. At Move Empower Concierge Physical Therapy, we are here to guide you through your recovery journey, ensuring you return to your best self in no time. Don’t let a sprained ankle slow you down; with the right care, you can bounce back stronger than before. Ready to begin your healing journey? Book your free discovery session today.