An ankle sprain occurs when the ankle moves to a position where it is overstretched. If the ligaments around the ankle reach their limit and the movement continues, the ligament can then become damaged. The most common way your ankle is sprained is by rolling or twisting your ankle.
The most common symptoms associated with ankle sprains may include:
- Pain, especially when you put weight on the affected foot eg, standing up from sitting or walking
- Tenderness when you touch the ankle and maybe even the lower leg
- Swelling
- Bruising
- Restricted range of movement
- Weakness of the ankle and feeling like it will give way
Diagnosis is usually made from a consultation with your Health Care Professional, involving a detailed history of the onset of symptoms, current pattern of symptoms and your current functional ability.
Images/scans are generally not needed to confirm an ankle sprain. Further imaging may be performed if the Health Care Professional needs further information to finalise the diagnosis.
The primary aim of treatment is to help manage your pain. This allows you to move more and help you return to normal activities sooner. Initial treatment therefore is aimed at pain control. This might involve pain medication, or the use of heat or cold treatments.
Once your pain is under control, working on the movement and strength of your foot and ankle is what will help long term.
You can help to reduce pain, ease stiffness, strengthen your muscles and improve overall general fitness by keeping active. Below are some basic exercises specific to your foot to get you started.
Once your pain is more manageable, exercises can be helpful in restoring movement, increasing or maintaining strength and returning to function.
It is normal to experience some discomfort when doing exercises, and individuals may start at different points. Pain should not increase excessively during or immediately after the activity. Discomfort should return to pre-activity levels 24-48 hours after the activity has finished.
The number (reps) and frequency (sets) of exercises suggested here are a guide, and should be performed to your personal tolerable pain levels. This means repetitions will vary between individuals and you should only go as far as is reasonably comfortable for you.
Alphabet exercise
Sit down with your legs extended or hanging off the table. Draw the capital letters of the alphabet with your ankle, accentuating all of the ranges of motion.
Single-leg stand
Balance on one leg. Remember to stand tall, with weight evenly on your foot and toes pointing forwards.
Heel raises
Hold on to a solid object with your legs hips width apart. Keeping your knees straight, rise up on to your toes, and control the movement as you lower back down.
Unless you have a serious injury or have sudden continuous severe pain, you can usually treat your ankle pain without having to see your doctor. If after 2 weeks of treating yourself you feel the pain isn’t any better or is worsening, you should see a Health Care Professional
You should also see a Health Care Professional if you:
- Have pain that doesn’t show any signs of improvement, within a couple of weeks of self help
- Have pain that has rapidly deteriorated or suddenly worsened despite self help
- Have pain, tingling, numbness or weakness in your legs and feet
- Develop sudden stiffness in the ankle resulting in a complete loss of movement (also known as locking)
- Are noticing changes to your balance or walking pattern
- Are feeling clumsy or are falling more often
- Have a history of inflammatory arthritis, immuno-suppression, cancer, Tuberculosis (TB), drug abuse, AIDS or other infection
- Feel unwell, have a fever, or unexplained weight loss
- Are experiencing significant and regular changes to your usual sleeping pattern
- Have a history of recent injury (e.g. from a road traffic accident or a fall) or a history of ankle surgery
- Have a new and visible deformed or misshapen ankle
- Find your ankle is giving way, causing you to fall
- Notice your calf becomes red, swollen and hard to the touch, with pain increasing when walking (signs of a DVT)
If you do not have any of the above, you may be able to effectively self-manage your condition