Newsletter  Spring 08: Ankle Sprains

However, with increased activity unfortunate incidents can occur.  Ankle sprains are very common in the spring season as activity increases on even and uneven surfaces.  The most common sprains are called inversion sprains or “turning onto the outside of your ankle”. 

The ankle joint is made up of three bones: the tibia, fibula, calcaneus and talus. These bones fit together to give the ankle its movement.  The stability of the ankle is controlled by the ligaments and muscles that cross it as well.  When one goes over on their ankle, the ligaments are stretched or torn, resulting in an unstable ankle. 

• The usual regimen of RICE (rest, ice, compression, elevation), is very important to decrease swelling and improve circulation to the area.

• Regaining mobility through stretches and strengthening helps to improve the ability to walk without a limp and to go up and downstairs. Strengthening is also very important to increase stability as the tautness of the ligament is now compromised.

• Proprioception, or balance training, is the most neglected component of rehab after an ankle sprain.  When the ligaments stretch out after the injury, they do not return to their pre-injury position.  This new instability then results in the ankle joint’s loss in its awareness in space.    Nerves are also affected as they innervate the ligaments resulting in the decrease in balance that everyone experiences after an ankle sprain. Simple activities like standing on one leg can help address and retrain this loss.

A physiotherapist can help you by guiding you in the direction of an effective rehab program best suited to your sport and individual goals.  It is very important to start early with a rehab program as this will help you to return to sport faster and play an active role in prevent future ankle sprains.