An Athlete's Guide to Ankle Sprains
Have you ever been told that you have weak ankles? Do you tend to roll your ankles all the time? If this sounds like you, then welcome to the club! Not the best club to be in, but a club nonetheless! Being a part of this club presents its own unique set of difficulties, so definitely take a couple of minutes to read this post to see how you can manage these issues.
What is an ankle sprain?
An ankle sprain occurs when the ankle and/or foot is taken too far into a range that results in supporting ligaments being stretched or torn. Ligaments in the body attach bone to bone. Their purpose is to prevent excessive movement between two bones. They work in conjunction with muscle/tendon to provide stability to a joint. Injuring a ligament can lead to significant acute pain and impaired function.
Are “weak ankles” a thing?
It is not uncommon for people to designate themselves with the title of having “weak ankles”. But why do people characterize themselves as such when many others do not? This could potentially be due to the difference in joint laxity from person to person. Genetically we are all unique which can influence the amount of movement someone may have at a given joint. Joint movement can be influenced by: joint shape, joint congruency, joint alignment, ligamentous laxity and more. Specific to ligamentous laxity, the amount of elastin in the ligamentous tissue itself will influence how much a ligament will stretch before being injured. Unfortunately, some individuals are genetically predisposed to have more movement at a given joint which, in this context, can be perceived as having weak ankles. Although we cannot change these genetic factors, we can however influence contractile tissue. This will be discussed further in the next section.
How does one treat ankle sprains?
Often after a ligamentous injury, the ligament may heal in a lengthened position. This can become an issue especially if repeated injury happens to a ligament because stability will be lost at that joint. If stability is lost through ligamentous means, then it must be made up for via contractile means. Developing sufficient motor control and strength becomes crucial in order to prevent more significant injuries and associated chronic pain.
If we sprained our ankle a number of years ago, we were instructed to implement RICE by healthcare providers. This meant that we shoulder Rest + Ice + Compress + Elevate the injured area. Over the years, we have grown to understand that complete rest is not ideal for recovery. The acronym POLICE is the superior approach to managing an acute injury and ensures that you are taking an active role in your recovery. We are now encouraged to Protect + Optimally Load + Ice + Compress + Elevate. Physiotherapy becomes an essential part of your recovery when it comes to Optimally Loading the injured tissue. If someone progresses too quickly, the tissue will not heal and inflammation will persist. If the tissue is not loaded enough, then the fibres will lack tensile strength and will heal in a vulnerable way. Finding that happy middle can be made easier with the help of a physiotherapist. As a general blueprint, the following steps should be followed to recover from an ankle sprain: restore range of motion, restore strength and endurance, restore proper proprioception, restore agility and reaction time.
Optimal recovery can be complicated. Please don’t hesitate to contact us or book an appointment online so that one of our healthcare providers can help you on your road to recovery.
Lewis Anderson
Hi there, my name is Lewis! I am one of the physiotherapists here at Movement First Physio and I cannot wait to help you along your journey; whether it be your road to recovery or your path to enhanced performance. My goal is to have you fall in love with movement. Read More →