Lateral ankle sprains are one of the most common types of ankle injuries and can happen to anyone. The lateral ankle joint is made up of ligaments and tendons that attach the bones together. If one of these ligaments gets stretched too far, it can result in a sprain. The severity of the sprain determines the course of treatment and recovery time. However, it’s essential to take preventive measures to avoid the sprain from worsening. In this blog, we will look at some of the steps to stop a lateral ankle sprain from progressing.
Get a diagnosis from a physiotherapist
If you suffer from ankle pain or a sprain, it’s essential to get it diagnosed by a physiotherapist. Do not try to self-diagnose as it can worsen your condition. A physiotherapist will evaluate the extent of your injury and develop an individualized treatment plan. They may also teach you exercises to keep your ankle mobile and help reduce your symptoms.
RICE technique
The RICE (rest, ice, compression, elevation) technique is a simple but powerful way to treat acute injuries. Rest is essential when you have an ankle sprain. You should avoid any activity that causes pain. Applying ice packs for 20 minutes every three to four hours, using a compression bandage, and keeping the ankle elevated above the heart level can help reduce swelling.
Chiropractor treatment
Chiropractors are doctors who specialize in treating musculoskeletal problems. They can manipulate your ankle joint and other joints in the body to help reduce pain. They can also introduce exercises to help strengthen the area surrounding the ankle joint, which can help prevent further injuries.
Footwear and bracing
Wearing proper footwear is essential to support your feet and ankles. Shoes that are too tight or loose can cause problems and increase the risk of sprains. Bracing is also an option that can help stabilize your ankle during physical activity and reduce your pain.
Rehabilitation exercises
Rehabilitation exercises prescribed by your physiotherapist or chiropractor can help your body recover from an ankle sprain. The exercises aim to improve your range of motion, strength, and flexibility. You will learn how to move your ankle joint correctly and avoid causing further damage. If you neglect rehabilitation exercises, you may worsen your condition and increase the risk of re-injury.
Lateral ankle sprains can cause significant discomfort and interfere with your daily routine activities. Ignoring them can turn into a chronic condition and result in permanent damage. It’s crucial to seek medical attention from experienced physiotherapists or chiropractors to diagnose and treat the condition. The RICE technique, proper footwear, bracing, and rehabilitation exercises can help prevent worsening and aid in proper recovery. If you are experiencing ankle pain, don’t hesitate to contact trained professionals to help you recover.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Nitin Nair, BPT, R/TRO DIP, PT, or another Kitchener physiotherapist at CARESPACE. We are happy to listen and are here to help!
