Managing a Sprained Ankle: Insights from an Osteopath
Written by Osteopath Gemma Ahrens
A sprained ankle is a common injury that can range from mild to severe, and proper management is crucial for a full recovery. As an osteopath, my approach focuses on a holistic treatment plan that incorporates both conventional and osteopathic principles to facilitate healing and restore function.
Understanding Ankle Sprains
Ankle sprains occur when the ligaments that support the ankle are stretched or torn, usually due to an awkward twist or turn. The severity of the sprain is classified into three grades:
Grade I: Mild stretching of ligaments with minimal damage.
Grade II: Partial tear of the ligament.
Grade III: Complete tear or rupture of the ligament.
Treatment and management during the first 48-72 hours:
Active Rest:
Avoid excessive use of the ankle to prevent further damage. Only weight bear through the ankle if you can do so comfortably and without pain. Avoid long periods of walking or weight bearing through ankle.
Compression:
You can use an elastic bandage to compress the area, which helps control swelling and provide support.
Elevation:
Keep the ankle elevated above the level of the heart to minimise swelling.
Ice:
If needed, you can apply ice packs for 15-20 minutes every 2-3 hours immediately after the injury to reduce pain.
Education:
It is important to understand the nature of your injury as well as how to appropriately manage your symptoms and rehabilitate your ankle to successfully return to your normal activities. It is recommended to see a health care practitioner to ensure a correct diagnosis.
Osteopathic Treatment Approach
Diagnosis:
Assessment to accurately diagnose a sprained ankle including what grade, and rule out possibility of other injuries such as fractures.
Restoring Mobility and Function:
Osteopathic treatment aims to address any restrictions in the ankle and surrounding areas. Treatment helps in restoring joint mobility, reducing muscle tension, promoting fluid drainage and enhancing circulation to the injured area.
Joint Mobilisation:
Early mobilisation, within pain tolerance, can prevent stiffness and promote healing.
Rehabilitation Exercises
Range of Motion Exercises:
Start with gentle movements like ankle circles and toe taps to maintain flexibility.
Strengthening Exercises:
Once pain and swelling decrease, incorporate resistance exercises such as toe raises and ankle flexion to rebuild strength. Exercise bands can also be used to add resistance in all ranges of movement.
Balance and Proprioception Training:
Incorporate exercises like standing on one leg or using a balance board to enhance proprioception and prevent future injuries.
Pain Management
Manual Therapy:
Techniques such as soft tissue manipulation can help alleviate pain and improve circulation.
Heat Therapy:
After the acute phase (typically 48-72 hours), applying heat can be beneficial in relaxing muscles and improving blood flow to the injured area.
Functional Rehabilitation
Gradual Return to Activity:
Progressively reintroduce activities to ensure the ankle can handle stress without causing re-injury. This includes functional tasks like walking on uneven surfaces or climbing stairs.
Education and Prevention
Footwear Advice:
Proper footwear can provide support and prevent future sprains.
Ankle Bracing:
For those prone to recurrent sprains, an ankle brace or sports tape can be used during high-risk activities to provide additional support.
Monitoring Progress and Seeking Professional Help
Regular follow-ups with an osteopath or other healthcare providers are essential to monitor recovery. If symptoms persist or worsen, advanced imaging (such as an MRI or X-ray) may be required to assess ligament damage or check for further damage such as fractures.
Conclusion
Effective management of a sprained ankle involves a combination of immediate care, osteopathic treatments, and a structured rehabilitation plan. By integrating these approaches, individuals can recover more efficiently and reduce the risk of future injuries. Always consult with a healthcare professional to tailor the treatment plan to your specific needs and ensure a safe and optimal recovery.
If you need support with your ankle injury, you can give us a call on 0425 876 929 or book an appointment with Gemma below.
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