S. M. A. R. T. Patient Education Pages
Ankle Injuries
Injuries to our ankles are common, arising from activites as various as participation in sports to stepping off a curb. Most ankle injuries involve trauma to soft tissues, the ligaments, tendons and muscles that connect and move the bones of the joint and provide stability. Less common are fractures of the bones themselves. All are painful.
Physiotherapy can and should start early after an ankle injury. Our expertise can help to reduce swelling and pain more quickly. We can help you recover full range of motion and strength in your ankle and facilitate your return to work and your daily routine as soon as possible. After complete recovery, we can devise a personalized exercise plan for you to strengthen the muscles that protect the ligaments of the ankle and help prevent future injuries.
Sprains
Sprains, the most common ankle injury, are damage to the ligaments that connect the three bones that make up our ankle joint. Ligaments are thick, elastic bands of connective tissue that provide stability to the ankle.
Sprains range from mild overstretching of the ligaments to more serious partial or complete tearing.
Tendon Injuries
Tendons are tough fibrous bands of connective tissue with less flexibility than ligaments. Ankle tendons connect the muscles that move the ankle joint to the bones. The main function of ankle tendons is to stabilize the foot and ankle and protect them from sprains.
Injuries to ankle tendons usually occur through overuse in vigorous sports that involve repetitive ankle motion. People with high arches are also at greater risk of injury to ankle tendons. Tendon injuries range from overstretching that produces inflammation (tendonitis) to degenerative tears (tendonosis) to complete ruptures of the attachment to bone.
WHAT HAPPENS
Damage to either ligaments or tendons results in inflammation, caused by increased blood flow, the massing of white blood cells to the damaged area and the "leaking" of fluids from blood vessels into the surrounding soft tissues. Swelling, pain and redness result.
INITIAL TREATMENT
The prescribed treatment is the P.R.I.C.E. protocol. Do this as soon as possible and for 72 hours after the injury.
| P |
Protection: Protect the injured ankle by staying off of it as much as possible. If your injury is serious enough, your doctor might elect to use a brace, cast or crutches to reduce motion and stress of the ankle. |
| R |
Rest: Rest the injured area to preventfurther injury and encourage healing. |
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Ice:Use ice packs in the first 24 – 72 hours. Limit ice packs to 15 minutes at a time and twice per hour. |
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Compression:Wrap the ankle with an elastic bandage, making sure that it is not too tight or uncomfortable. |
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Elevation: Whenreclining, lift your ankle knee above the level of your heart using pillows. this can aslo be done in a recliner chair. |
Take care to give your ankle time to heal properly. Resist the temptation to return to your sport or your daily activities too soon. Plan your day to allow rest periods for your ankle and make rehab exercises a part of your schedule. If you should overdo it, return to the P.R.I.C.E. routine.
Follow-up with your physician if you cannot walk on the injured ankle within a week of the injury or if your ankle continues to hurt after two weeks.
Complete recovery of a mild injury commonly takes 3-8 weeks. Serious injuries take much longer.
TALK TO A PYSIOTHERAPIST
We will fully assess the extent of your injury and develop an exercise program tailored to your needs. Initial exercises will be non-weight-bearing; as you recover, standing exercises will be added. We will focus on increasing range of motion, flexibility and strength within your pain-free zone.
In addition, our many therapeutic modalities, such as ultrasound and interferential therapy will be used to facilitate your recovery. We will take time to educate you about your injury, recovery, gradual return to your routine and prevention.
PREVENTION TIPS
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Keep your ankles strong and flexible. We can advise you on a exercise routine to do just that. |
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Wear the right shoes for your activity. Choose stable shoes that give your ankle proper support, for example high-top running shoes that reduce movement in the direction of the injury. |
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High heels or platform shoes create a greater risk of ankle injury. |
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When participating in a sport, consider having a weak ankle taped by a physiotherapist to offer extra support. |
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If you have suffered repeated sprains, consider wearing an ankle brace while playing. |
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Always warm up and cool down properly, including stretches. |
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Avoid slippery and uneven surfaces and areas with poor lighting. |
