Mid-Season Sport Injuries - Understanding Ankle Sprains
Ankle sprains are a common injury we treat at our clinic — and for good reason. Whether you're an athlete, a weekend warrior, or simply took a misstep off the curb, an ankle sprain can happen to anyone, at any time.
But what exactly is an ankle sprain, and when should you seek treatment?
What Is an Ankle Sprain?
An ankle sprain occurs when the ligaments that support the ankle joint are stretched or torn, usually as a result of the foot rolling or twisting unexpectedly. This movement places excessive force on the ligaments, most commonly on the outer side of the ankle when your foot rolls under you, causing a lateral ankle sprain.
The severity of the sprain is classified using 3 different grades:
- Grade I (Mild): Slight stretching and microscopic tears in the ligament fibres.
- Grade II (Moderate): Partial tearing of the ligament.
- Grade III (Severe): Complete tear of the ligament, leading to significant instability.
Common Causes
Some of the most frequent causes of ankle sprains include:
· Walking or exercising on uneven surfaces e.g. curbs, rocks, patchy grass
· Landing awkwardly after a jump
· Wearing inappropriate footwear e.g. thongs with no support
· Participating in high-impact and contact sports like basketball, football, or trail running
Symptoms to Watch For
If you’ve sprained your ankle, you may experience:
· Sudden pain at the time of injury
· Swelling and bruising around the ankle (can take up to 48 hours to show)
· Difficulty bearing weight or walking
It's important not to ignore these symptoms. Even mild sprains can lead to long-term issues if not properly treated.
When to See a Healthcare Professional?
While some minor sprains can be managed at home with rest and ice, you should see a healthcare provider if:
· Pain is severe or doesn't improve within a few days.
· You’re unable to put weight on the affected foot for more than 4 steps.
· Tenderness to touch on either side of the ankle bones (6cm above roughly).
· You notice significant swelling or bruising.
· Your ankle feels unstable or keeps “giving way”.
In our clinic, we provide thorough assessments to rule out fractures and ensure an accurate diagnosis. We may recommend and refer appropriate imaging, such as an X-ray or ultrasound, if needed.
Treatment & Recovery
Initial treatment typically follows the PEACE & LOVE method (not the RICE method anymore):
For the first 3 days:
P – Protect: avoid activities and movements that increase pain during first few days of injury
E – Elevation: elevate injured limb higher than the heart as often as possible
A – Avoid anti-inflammatories: avoid taking this type of medication as they reduce the body’s natural healing process
C – Compression: use elastic bandage or taping to reduce swelling
E – Education: Seek education and resources from a professional regarding how to approach recovery
&
After the first 3 days (depending on the severity of the injury)
L – Load: Early movement promotes healing and is encouraged. Return to normal activity as soon as you can. Example exercises have been included below
O – Optimism: Stay positive! Studies show that having confidence and optimism will condition your brain for a better recovery
V – Vascularisation (blood flow): Start to engage in light aerobic exercise e.g. walking, cycling. Exercise increases blood flow which can help promote tissue healing
E – Exercise: Having an active approach to recovery will help restore mobility and strength in the injured area.