Left in a fankle when hit with a sprained ankle

IT’S one of the worst times in the year for a sportsman or woman to be injured. In sports with a winter season such as football and rugby the hard work of the season has been completed and the players are looking forward to a break from daily life at the club, including physio sessions.

Those whose season has just begun are focused on an interrupted injury-free run to establish their position in the team.

It is all the more frustrating when the injury appears to be a simple one but which still requires a prolonged spell on the treatment table.

Ankle injuries are one of the most common to affect not only those who are active but the population in general.

We think of an ankle sprain as a minor injury, one that will heal by itself. However failure to treat this type of injury seriously will lead to repeated damage and instability – what some call “weak” ankles.

Doctors and sports physiotherapists class ankle sprains in three groups from stretching of the ligament to the most serious – a complete tear when the joint becomes unstable.

Ligament damage results in bleeding, swelling and pain.

Iligament injuries starts with the usual Rest, Ice, Compression and Elevation (RICE). Initial rest may even require crutches but the aim is to get the ankle weight bearing as soon as possible with movements to encourage the full range of movement early to prevent later stiffness.

Though you may think on an ankle sprain as a simple injury it is definitely worth seeing a good sports physio to assist with your rehab, especially if you are active or take part in sport.

Anti-inflammatory drugs such as Ibuprofen will help reduce the bleeding and swelling as well as providing pain relief.

The key to avoiding future injury or that chronic feeling of “giving way” is to both build up muscle strength and re-train balance. This involves movement and strengthening exercises.

Equally important is working on your balance – what is known as proprioception. It is this “sense” which enables us to walk down stairs in the dark – as if our foot appears to know where the next step is without us having to look. The simplest way to do this is to use a balance or “wobble” board.

This is a flat round or square board with what looks like half a ball stuck underneath. Try to stand with your arms folded and balance first on both feet.

Then try it on the injured ankle maintaining and correcting your balance as you “wobble” on the board. Full ankle rehab will require 6-10 weeks work, though you may get back to some sport before this time.